Intermittent Fasting: Post-Workout Protein | QA

Intermittent Fasting: Post-Workout Protein | QA

by | Feb 25, 2020 | All, Ask Our Dietitian, Home

Question:

I work out in the morning about 5am every day. I also participate in intermittent fasting. My question is about the intake of protein. They say after a workout within about 30min you’re supposed to intake the protein, but that would break my fast (I eat at 11:30am every day). Should I break my fast or just be sure to intake enough protein within the day? 

– Celeste C.

Answer:

Choosing between the benefits of intermittent fasting and refueling post workout depend on your primary goals. Losing weight would dictate adhering to your time schedule for eating, while gaining strength or lean mass would necessitate repleting muscle building blocks in a timely manner. Endurance exercise repletion generally involves carbohydrate recovery – though protein helps. Really, we may only be talking about 50-75 calories or so from approximately 15 grams protein! If you think that would damage your fasting impact, then skip it. But doing so will certainly mean resistance workouts won’t have the maximum intended outcome. 

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

Ask our Dietitian

Have a nutrition question? Our registered dietitian is ready to help!

Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

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Beverages and Your Body – Podcast Ep. 36

Beverages and Your Body – Podcast Ep. 36

by | Jan 13, 2020 | All, Home, Podcast

Welcome to the 36th episode of the Living Healthy podcast, presented by LA Fitness. We’re back and we’re kicking off the new year with a host of fresh new topics! 

When we think about our nutrition plan, we often focus on what we eat. What we drink is just as important! Today we’re talking about everything from your daily water intake to what you drink before and after your workout. We even get into some myth busting during “Brittany’s Mythical Moment.”

Is cow’s milk still a necessary staple? Are recovery drinks actually doing anything for you? What is kombucha and what does it taste like? Tune in now to soak up all the good info! 

How Are We Doing? 

This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Timecard Markers – Beverages and Your Body – Podcast Ep. 36   

Intro 

 0:01 

Introduction of Registered Dietitian, Debbie James 

2:54 

WATER 

How Much Water Should We Be Drinking Daily? 

3:34 

How Does Drinking Water Affect Our Health? 

6:05 

What Happens When You Don’t Get Enough Water? 

6:57 

Should You Have Water or Gatorade Before a Workout? 

9:33 

COFFEE 

Can You Fit Coffee into a Healthy Lifestyle? 

11:28 

What are the Best Additives for Your Coffee? 

12:53 

Coffee Later in the Day 

14:37 

TEA 

Is Green Tea a Metabolism Booster? 

16:38 

How to Tell if Your Beverage is Too Hot to Drink 

20:01 

Brittany’s Mythical Moment – Is Carbonation Weakening Your Bones? 

20:54 

MILK 

When are Non-Dairy Milks Good Alternatives to Dairy Milk? 

24:56 

What is the Benefit of Non-Dairy Milk? 

25:45 

Is Cow’s Milk Still Important? 

27:24 

SODA AND ENERGY DRINKS 

What Happens When You Drink Soda Every Day?  

29:10 

Are Diet Soda Additives Bad? 

31:01 

How Do Energy Drinks Work in Our Body? 

34:03 

What are Some Tips to Help Cut Back on Soda and Energy Drinks? 

35:35 

KOMBUCHA 

What’s in Kombucha? 

37:32 

Taste Test 

38:14 

Why Drink It? 

38:37 

Why Drink It? – Recap for Andrew Who Wasn’t Paying Attention 

41:18 

EXERCISE AND HEALTH DRINKS 

42:24 

Pre-workout Drinks – Drink it or Steer Clear? 

42:42 

Is it Bad for You or for Your Heart? 

43:30 

Recovery Drinks – Do They Help or is it Just Marketing? 

44:44 

MEAL REPLACEMENT DRINKS 

46:08 

Which Ingredients to Look for 

 48:25 

Actionable Advice 

49:33 

Outro 

50:27 

Recommended Podcast Episodes 

How to Structure a Meal Plan for Bulking | QA

How to Structure a Meal Plan for Bulking | QA

by | Aug 13, 2019 | All, Ask Our Dietitian, Home, Nutrition

Question:

Hello. I have a couple of questions on diet and nutrition if I may ask. I’m an 18-year-old male. I currently weigh ~143-146 lbs. I want to take on bulking but I’m not sure on what meal plan to use. Would you be able to help me out or point me in the right direction?Currently I have a full-time job with overtime, but I still manage to go to the gym almost every day even though I’m tired. I eat breakfast around 4am before work, pack myself 2 lunches, and also eat dinner around 6-8pm. I greatly appreciate any advice I can get from you guys. Couldn’t be happier with the gyms and the sauna by the way. Thanks

– Joshua A.

Answer:

Thanks for the compliment! A specific meal plan would depend on your lifestyle and food preferences in addition to your anthropometrics and weight gain goals. Working up a meal plan from scratch isn’t daunting – see our article How to Create a Meal Plan. You’d want to focus on increased calories and protein. That said, I realize following an already set list is desirable. If you’re set on that, I’d suggest a mass-building meal plan developed by a sports nutritionist such as a Certified Specialist in Sports Dietetics (CSSD).

My top diet tips for bulking include:

  • Increase nutrient density.Get the most out of every bite with high calorie and nutrient-packed choices such as granola, tortillas, dried fruit, nuts and avocados. Choose ground meat over fish fillets (except higher fat salmon, herring, mackerel or sardines). Fill up on starchy vegetables like peas, corn, carrots and winter squash instead of watery veggies such as zucchini. Drink calorie rich shakes and nectars rather than tea and water.
  • Eat a lot, eat often. Consuming more sheer volume boosts calories and usually offsets healthier (lower calorie) choices. When volume is limited, eating quickly before you feel full or splitting a meal in half to eat an hour or two later can mean getting in more bulk. When you think you’re done eating, push yourself to finish a couple more bites. Wait until after you eat to drink your beverage (and make sure it has calories, too.)

Time it right. Fuel your muscles properly pre- and post-workout to capitalize on the surge of hormones driving anabolism. The nutrition window to boost protein synthesis is considered about 30 minutes before and after weight training. Easy to digest lean proteins and low-fiber carbohydrates are the prime choices. Examples are whey shakes, egg whites, poultry breast, bagels, and pretzels.

Resources:

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

Ask our Dietitian

Have a nutrition question? Our registered dietitian is ready to help!

Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

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Recommended Reading - Q+A

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