OMG – best. band. ever!!
Where did they go?! I recently pulled out Wide Open Spaces and have been singing every song in my car. Did you know Natalie and I have the same voice? 😉
Dixie Chicks > Glee
I really don’t care what kind of comment they made 8 years ago. I need a new album (a fun, upbeat one) STAT!!
This afternoon’s sports nutrition presentation was FASCINATING! Our presenter was Dr. Dan Benardot, PhD, DHC, RD, LD, FACSM, also professor and division head of nutrition at Georgia State. And he’s worked with many Olympic athletes of all kinds (Kerri Strug, Dominique Daws!?)
I really can’t even begin to summarize his thorough presentation on all of the macronutrients and their roles in sports. I know I owe it to you guys, but I am so worn out after this week and am tired and don’t have the energy to recap all of the highlights. You ask if I ever need a break from blogging: tonight’s one of those nights. Hopefully when my internship is over and I am a full-time blogger [and bakery owner] I will be able to put more thought into my posts and do more research on hot topics. For now my time is filled 🙁
HOWEVER – one major enlightening moment was this: On the topic of eating before workouts, someone commented that their biochemistry professor said that getting up to workout on an empty stomach would lead to fat loss. Dr. Benardot responded that he couldn’t disagree more. He explained overnight depletion of liver glycogen (of which there is about 400 calories stored in an average female) and how the body would be eating away at lean body mass to find energy for the workout.
First off, this is a good example of how two trained and experienced professionals can agree.
Second, I had always thought that muscle glycogen would kick in here (regardless of the fact that it is trapped in the muscles). But it seems that there would still be a good amount of gluconeogenesis going on to fuel non-muscle organs and tissues and of course, the brain. So while the muscles may have energy, the rest of the body does not and that is detrimental. Something I had no fully considered!
Dr. B said if you have to get up really early to workout, get up even earlier and eat a substantial snack first.
[Anyone with a biochemical background, feel free to chime in and clarify : ) ]
While his presentation was really thorough, I feel like I have even more questions on metabolism and sports nutrition!
A few other major takeaway points:
- HYDRATION. It’s the main thing that will slow you down. Make sure you have some sodium or you will just be flushing water through and not helping hydration status.
- Space protein, carbs and meals throughout the day. Lumping them together (lots of protein in one meal or even 3 big meals a day) was not as beneficial for recovery and lean body mass sparing. He was a big fan of mini meals. Not sure how I feel about that!
- Think of energy balance as dynamic. How and what you eat has to be considered in the context in which you are in that moment. Sugar might be bad for the average American, but it’s the perfect substrate for an athlete! [I’m glad to hear this dynamic + context concept because that’s how I’ve treated my half marathon training – focusing on what I eat before and after workouts and not necessarily eating just because]
- The brain will fatigue way before the muscles do if liver glycogen runs out. Fuel during an event is just as important for the brain!
- Caffeine gets a thumbs up! Especially towards the end of a race.
- Carbs are really really good. And are hard to store. You can’t store a lot at once so eating a hugeeee meal of pasta the night before a race will probably end up more as fat than glycogen.
- Take advance of the glycogen building enzyme right after a workout. Your next workout starts when the current one ends.
OK, I wrote a lot after all!
I’ll admit, this yogurt was room temp and I almost threw it away. Still feeling OK, so I think I made it safely out of food poisoning mode. Also ate an Alliebar around 5PM!
Came home to find a package from Samantha (the reader who hooked us up with the Clogs Central coupon (kerf code still valid thru April 🙂 ). We’ve been trading packages!!
She sent me this beau-TI-ful hand-made scarf!!!!!!!! It’s so amazingly soft.
And Maranatha DARK CHOCOLATE ALMOND!!!!!!!!! I had to have a taste. And this is definitely a deliciously nutty FROSTING in a jar. How to contain myself!!? Thank you Samantha!!!
My salad had the works – a pile of veggies with tofu, quinoa, Indian peas, salmon spinach salad, edamame, sweet potato, noodles, beets, 2 penne and a pineapple
EarthFare slightly sweet mint tea!
Of course we discussed sports nutrition over our meal 🙂
The main event of the night was a trip to the brand-spankin’-new TCBY SELF SERVE!!
For their grand opening, they were giving away free yogurt! Everyone in Charlotte was there.
Fun times when Caitlin and Jason met us as well!
One year ago, Charlotte didn’t have a SINGLE frozen yogurt place! Now they are popping up everywhere. And I just learned about this self-serve one – had no idea it was coming!
Tart, POM, Butter Pecan, Peanut Butter, Cheesecake, White Chocolate, Strawberry-Kiwi, Vanilla, Chocolate.
I put a squirt of each of the following in my cup:
- Tart (2 squirts) –> Thought it was the best there, but wasn’t as good as Tasty-yo
- Peanut butter –> Very impressed!
- Butter Pecan —> Bland
- Cheesecake –> Bland
- Vanilla + Choco Swirl –> Gross
And the TOPPINGS are self serve too!!
Being my first time and all, I went a little crazy
- Butterfinger (MMM!)
- MARSHMALLOW SAUCE
It was almost as good as a bowl of oatmeal 😉
I polished it off!!
Next time I’ll stick to tart and peanut butter (and I hear cake batter is in the rotation) and get less toppings. This was a bit too much. And no one tell me what the marshmallow ingredient list it – I don’t want to know!