Navigation Links
Post-Workout Snack May Hamper Weight Loss

It's smart for athletes, not so smart for average gym-goer, studies show

FRIDAY, Nov. 14 (HealthDay News) -- Elite athletes are advised to "fill the tank" with an energy bar or sports drink soon after a workout.

But for mere mortals -- folks who are simply trying to keep their weight in check or stave off heart disease -- adding calories right after burning them up could negate the benefits of the sweat, researchers say.

"If people are going to go out and exercise to benefit their health, they should not be eating back the calories immediately upon finishing, or within a couple of hours of finishing," said Barry S. Braun, director of the Energy Metabolism Laboratory at the University of Massachusetts Amherst. "In order to maintain the benefits, you need to be in this calorie deficit."

"Athletes are always advised to do exactly the opposite," he continued. "That's great for athletes, but for the other 99.9 percent of the world, that's probably the wrong thing."

Braun is co-author of two papers appearing in the Journal of Applied Physiology, Nutrition and Metabolism and one paper published in the Journal of Applied Physiology that detail the findings.

Ten young, overweight men and women participated in each experiment.

For the first study, volunteers were asked to walk on a treadmill for an hour a day, burning about 500 calories each time. Half of the group were given a high-calorie carbohydrate drink immediately after their workout while the other half abstained.

Exercise increased insulin efficiency by 40 percent in those who did not eat afterwards. But the benefit was completely wiped out for those who had a high-carb drink after sweating.

These results had the researchers wondering if the type of calorie would make any difference.

For the second study, volunteers cycled for 75 minutes. Immediately after exercising, half of the participants ate a meal high in carbohydrates while the other half ate a meal low in carbohydrates but containing the same number of calories.

The ability of insulin to clear sugar from the blood was greater among people who ate the low-carb meal, the researchers found.

"It seems as though giving people back carbohydrates blunts or diminishes this exercise benefit," Braun said.

The third study was all about timing. Participants were given identical meals before, immediately after or three hours after cycling for 75 minutes.

The effectiveness of insulin was about the same no matter what the time, the study revealed.

"That really didn't make a whole lot of difference, which surprised us," Braun stated. "What did seem to matter was whether you ate back calories, and whether those calories were mostly carbohydrates."

More information

There's more on how to get the most out of your workout at the American College of Sports Medicine.

Make Your Workout Work For You

There's more to a great fitness regimen than a positive attitude and a good pair of sneakers. Jim White, a registered dietitian, personal trainer and spokesman for the American Dietetic Association, offered these tips on maximizing your workout:

  • Keep yourself well-hydrated. "Being dehydrated can drop levels of strength and aerobic capacity," White said. Drink at least eight eight-ounce glasses of water a day including about 16 ounces an hour before you exercise, four-to-eight ounces every 15 minutes during exercise and another 16 ounces an hour after you finish working out.
  • Incorporate a 5-to-10 minute warm-up and light stretching before you start working out. "It could just be going on a bike or a treadmill," White said. "It warms up the muscles and gets your mind ready for exercising." And don't forget to stretch after you exercise.
  • Get going with some music. "Studies show this leads to a workout that increases muscular strength and endurance," White said.
  • Work out with a friend and partner. "This can be a good distraction and motivating," White said. "If you want to increase your workout intensity, find someone who's a little bit fitter than you are."
  • Make sure you're getting enough sleep. "That's going to make sure your focus is there," White said.
  • Time your workout to suit your schedule. "Some people love to jump start their day," White said. "I work out every single night. It's a matter of preference."
  • Set workout goals and write them down at the beginning of each week. You'll be more likely to stick to them.
  • Some experts recommend doing weight training first, followed by cardio. But, White said, "the biggest thing is just to do it."

SOURCES: Barry S. Braun, Ph.D., associate professor, kinesiology, and director, Energy Metabolism Laboratory, University of Massachusetts, Amherst; Jim White, R.D., personal trainer, registered dietitian and national spokesman, American Dietetic Association, Virginia Beach, Va.; 2008 and December 2005 Journal of Applied Physiology; 2007 Journal of Applied Physiology, Nutrition and Metabolism

Copyright©2008 ScoutNews,LLC.
All rights reserved  

Related medicine news :

1. Brisk walk could help chocoholics stop snacking
2. Lifestyle Foods Introduces Two New Healthy Snack Options
3. Daily Snack Bars May Facilitate Weight Loss
4. Santa Monica School Unveils Fresh Fruit & Vegetable Snack Program to Combat Obesity
5. Preparing To Send Your Children Off To School? Healthy Breakfast, Lunch and Snack Ideas From Cabot(R) Can Contribute to a Better, More Productive School Year
6. Get Straight As in Snacking with Supercharged Superfruits from Fruitaceuticals!
7. Heart Disease and Diabetes Finally Meet Their Match With Delicious New Snack Bars From WatchDog Nutrition(TM)
8. Supercharged Superfruit Summer Snacks for Kids
9. Detour(R) Unveils Snack Size Protein Bar
10. Frito-Lay Launches Low Sodium Versions of its Top Selling Snack Chips
11. Snack Brothers Distributors to Sell New HEALTHYCAL+ Bottled Water
Post Your Comments:
Related Image:
Post-Workout Snack May Hamper Weight Loss
(Date:11/24/2015)... , ... November 24, 2015 , ... ... the United States to support their local poison centers through donations on Tuesday, ... #GivingTuesday: calls it “a day that inspires people to collaborate in improving ...
(Date:11/24/2015)... ... November 24, 2015 , ... Cold Shoulder , LLC launched their Pro Vest, the latest ... hit their goal of $20,000 in under 10 hours. , The campaign, ... PRO Weight Loss Vest to the market. , The PRO Vest provides consumers with a ...
(Date:11/24/2015)... , ... November 24, 2015 , ... ... Exercise and Healthy Aging Program have announced their endorsement of the ... “American Specialty Health Fitness is proud to have the MFN as one of ...
(Date:11/24/2015)... Geneva, IL (PRWEB) , ... November 24, 2015 , ... All her life, Don Peck’s ... Even her obituary said she might have been. After a 25-year search for ... Mayflower voyager with whom she shared a last name. Turns out, it was Don’s ...
(Date:11/24/2015)... ... ... “I am so thrilled, as a newbie here, to leave a mark for the entire ... Lounge Makeover® from California Casualty . Stephanie is in her fifth year teaching at ... tenure. , “This is such an amazing school and we deserve a space where we ...
Breaking Medicine News(10 mins):
(Date:11/24/2015)... DALLAS , Nov. 24, 2015  Ascendant Solutions, Inc. ... announced that its Board of Directors has declared a special ... The stock dividend is payable December 14, 2015, to shareholders ... in the form of additional shares of common stock. ... by the Board is a strong endorsement of our confidence ...
(Date:11/24/2015)... iRhythm Technologies, Inc. , a leading digital health care solutions company ... in the 27th Annual Piper Jaffray Healthcare Conference at The New ... . Kevin King , Chief Executive Officer of iRhythm, is ... --> --> About iRhythm ... . --> iRhythm is a privately held digital healthcare ...
(Date:11/24/2015)... , Nov. 24, 2015  Boston Scientific Corporation (NYSE: ... Oppenheimer 26th Annual Healthcare Conference on December 8, in ... Susie Lisa , vice president, Investor Relations, will participate ... beginning at approximately 8:35 a.m. ET. --> ... in a 30-minute question-and-answer session with the host analyst ...
Breaking Medicine Technology: