Thursday, July 31, 2014         


 Print   Email   Comment | View 0 Comments   Most Popular   Save   Post   Retweet

Eat just a little for big fuel

By Reggie Palma


Ask 10 different experts in the fitness field about eating breakfast before a workout and you'll get 10 different answers. The confusion results from information overload and misinterpretation of research findings.

To answer this question effectively, many factors must be established -- namely, what your goals are and, most important, what your body demands. Depending on your digestive system and your efficiency in breaking down fat and glycogen stores, some people can tolerate a meal before an exercise session, while others cannot.

There are benefits to eating before exercising. Having a small meal 15 to 20 minutes before a session can prime the system to better unlock stored energy in the form of fat and glycogen. Several studies have proved that a high-fiber meal, which usually also indicates high-quality carbohydrates, consumed before exercise increases performance when compared with exercising on an empty stomach.

In other words, a small breakfast could give you the extra push you need to lift those last two reps, run just one more interval or complete a higher level on the Stairmaster. And, overall, your workout is more intense and often less fatiguing due to the extra energy available. Coupling this knowledge with the fact that higher-intensity workouts produce a longer period of post-exercise metabolic elevation, one can begin to see the advantages and implications toward a weight-loss goal.

If you participate in sports at any level, a high-energy breakfast translates into a high-energy performance during practice or game time. Bottom line: No matter what your goal is, breakfast is a good idea.

Here are some performance-boosting breakfast combinations: Coach's Oats with blueberries or a banana and skim milk; granola and cottage cheese or Greek yogurt topped with strawberries; a whole-grain bagel with low-fat cream cheese and cubed tomatoes and avocado.

All are high-fiber (slow-release carbs) choices mixed with fruit (quick-release carbs) and protein to preserve muscle.

A good on-the-go option is a whole-grain granola bar with a banana and cup of yogurt. Just be wary of any added high-fructose corn syrup, and keep portion control in mind.

Reggie Palma has been an exercise physiologist and personal trainer for 12 years. He has a fourth-degree black belt in the Filipino martial art kali.

Note: Tips based on a person who wants to lose 30 pounds, leads a sedentary lifestyle, has little exercise experience and is a yo-yo dieter. This person also has a full-time job that imposes time limitations. Consult a physician before starting any diet or fitness regimen.


 Print   Email   Comment | View 0 Comments   Most Popular   Save   Post   Retweet

You must be subscribed to participate in discussions
By participating in online discussions you acknowledge that you have agreed to the TERMS OF SERVICE. An insightful discussion of ideas and viewpoints is encouraged, but comments must be civil and in good taste, with no personal attacks. Because only subscribers are allowed to comment, we have your personal information and are able to contact you. If your comments are inappropriate, you may receive a warning, and if you persist with such comments you may be banned from posting. To report comments that you believe do not follow our guidelines, email commentfeedback@staradvertiser.com.
Leave a comment

Please login to leave a comment.
Latest News/Updates
Political Radar
`Toss up’

Political Radar

Political Radar
Hilton; Plaza Club

Political Radar
Direct mail

Political Radar
Direct mail

Aperture Cafe
Ramadan #latergram