So I am doing this 100 mile Ovarian Cycle Charity Spin on May 15th (see my post on the main
PR board) well we have 6 weeks of once a week spinning training and the use of her on our Saturdays - she gave me this info/tips and I wanted to pass on to you. I guess if you have any other general questions - I can ask her when I start meeting with her every Saturday morning starting April 3rd. here ya go, info about working out, weight loss and eating right.
The Skinny on Pre- and Post-workout snacks
It's important to fuel up before your workouts and just as important to re-fuel afterwards. What you choose to eat, though, will make a difference in your workouts and how you feel afterwards.
Your pre-workout snack should be eaten one to two hours before your workout and should be mostly carbohydrate. Avoid large amounts of dairy, citrus, and spicy or high-fat foods before working out. Make sure you are also drinking enough fluid to properly hydrate before the workout! Here are some ideas for easy pre-workout snacks:
- 1 small bagel with 1 tbs Smart Balance olive oil spread
- 2 pieces of toast with fruit spread
- 2 graham crackers with 1 tsp peanut butter
- ˝ pita with ham, turkey, and veggies
- PowerBar
Ideally, you want to replenish with a sports drink or water with a snack within 30 minutes to one hour of finishing your workout. Choose a snack with approximately 240 calories of something that is high in carbohydrate (50 g carbohydrate = 200 calories) with a little protein (10 g protein = 40 calories). Some quick recovery snacks include:
- Chocolate milk or chocolate soy-milk
- Smoothie with 1 cup low-fat milk, ˝ cup frozen berries, 1 small banana
- Smoothie with 1 cup low-fat milk, 1 tbs. cocoa powder, 1 banana
- Low-fat yogurt with ˝ cup granola
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Six Week Cycling: Food Plan
It's a pretty simple concept that in order to lose weight you have to eat less calories than you burn. But, eating too few calories can be counterproductive and keep you from reaching your body composition goal. Going long periods without eating is also counterproductive and will cause you to store more energy as fat. The secret to improving your body composition is to only slightly restrict calories so that your energy intake is high enough to maintain and grow your lean body mass while you are burning your fat mass. Here are three tips you should work on in order to jump start your metabolism: soon you will be a lean, mean, calorie-burning machine!
- Eat breakfast
- Never skip meals
- To figure out your total daily calorie needs, perform the following calculation:
1) Multiply your body weight (in pounds) x 10
2) Multiply that number x 1.3 if you are moderately active, x 1.4 if you are very active, x 1.5 if you are extremely active such as an elite athlete
3) For weight loss, subtract 400 calories
Now, take that total number of daily calories and divide it up so you are eating 3 meals and 3 small snacks (or 6 small meals) everyday!
If you have any questions, please email them to me
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Hope this helps some of you!!
If any of you want the whole set of info she sent me, I can email it to you just give me your email - most of it pertains to cycling and preparing for our big day of spinning but its all helpful. I just picked out the food plan and info about working out & eating for us
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