Guest Post! Julie Partridge from Bryn Athyn Workout Studio
Posted Aug 29 2011 12:27pm
Hi, NaturaStride readers! I am honored to guest post today and write about something that is near and dear to my heart… nutrition and fitness! My name is Julie Partridge and I am the owner of Bryn Athyn Workout Studio located in Huntingdon Valley, PA. I have been involved in the fitness industry for 8 years and hold certifications in Crossfit, Kettlebells, the National Personal Training Institute, pilates and nutrition. If you are ever in the area or live close by, I would love to greet you with a smiling face and welcome you to join in on any of our group classes, nutrition seminars or personal training.
I decided to team up with the lovely Kate Freed and NaturaStride because I support their efforts in spreading scrumptious, nutritious, affordable and effective products that are made from real whole food and are natural or organic!
I have a little secret that can help enhance your performance level in your particular sport, help you lean out and make you feel ten years younger. Ready? It is the power of proper fueling. Many people eat incorrectly when they train and do not realize there is a very intricate science behind food, how your body reacts to food, digests food and uses it for fuel. I want to help you understand the logic behind your performance and the correct times to ingest fats, protein and carbohydrates to build a better foundation for you to see amazing results.
Let’s start off where it seems only right. Breakfast. Upon waking, it is important to “break the fast” and eat something within thirty minutes. This sets the tone for your whole day. You always want to start off with a meal that is low in sugar and carbohydrates, but higher in protein and fat. Your blood sugar levels will not spike and will keep your appetite satisfied the rest of the day. You will notice that when you eat breakfast that is carbohydrate and sugar based, you become hungry more often and crave sweets all day long. In order to keep your cravings at bay and body fat low, especially throughout the midsection, aim to eat a protein and healthy fat during every meal. Complex carbohydrates are also important, but make sure they are consumed in the form of a vegetable. For your first meal of the day focus on eggs, ham, avocados, berries (low in sugar), nuts and seeds, vegetables, etc.
I am going to insert your workout regime here. I know many people have different schedules, but for the sake of this post, let’s just imagine. A half hour before your workout, you want to fuel yourself with about 150 calories of complex carbohydrates and protein... this should be in the form of carrots and hummus, half an apple and turkey, Greek yogurt, one of NaturaStride’s protein bars, etc. Your body wants to be able to burn energy efficiently and effectively during your workouts. Beware of eating too much food or fat.
If your workout is going to last longer than one hour, make sure you have some type of food with you. You need to keep your energy levels up. I would suggest one date for 80 minutes of workout time or less (date is taken halfway through your workout), Organic Honey Stinger Chews from NaturaStride for a 100 minute workout or less (taken halfway through), or for really long workouts,120 minutes or more, a Honey Stinger Waffle from NaturaStride.
After your workout, you want to refuel within thirty minutes. I would like to stress this because your muscle’s recovery time starts as soon as you stop exercising. Many athletes usually can not digest solids right after they train, so the wisest fuel to turn to would be a protein shake. I would highly recommend Tera’s Whey Bourbon Vanilla from NaturaStride… oh my, it’s delicious! This will travel very quickly through the blood stream and bring your body the vital nutrients it is screaming for. About an hour later, you have the green light to eat your largest carbohydrate-filled meal of the day. Pair your carbohydrates with a lean protein and your muscles will be leaping with joy (sweet potato with chicken, flaxseed bread with tuna fish, Rokit Fuel Granola and yogurt). It is important to shy away from eating a lot of fat at this time as your body wants to break down the carbs quickly to get fast energy and needs the protein for muscle recovery. Giving your body these macronutrients at this particular time is crucial. Your metabolism is at its highest right now, therefore, you will be able to burn the carbohydrates quickly without turning them into sugar (which would then turn into fat). Your recovery time will improve greatly, muscles will repair perfectly, your strength will soar and you will not fall victim to such large peaks of muscle soreness.
Lean protein, healthy fats and vegetables should be your main meals for the rest of the day. Picky Bars, Nuun- U Hydration drinks, snacks and berries are the perfect go to snacks. Hydration is another key element in training. Aim to drink at least eight ounces of water every twenty minutes for the next two hours after you workout. Continue to hydrate all day and don’t wait until you are thirsty… then you are already dehydrated!