November 2007 Nutrition Chat with Coach Marni Rakes

author : mrakes1
comments : 0

Discussions on carb/protein ratio post workout, menu analysis, good fats, peanut butter, satisfying breakfast and sweet tooth replacements.

[mrakes1] If you have any questions let me know.


[TriAya] You hear forever and ever the 4:1 carbs/prot ratio within 1/2 hour of working out. Should it be any different post different types of workouts? Like, intensity vs. endurance?

[mrakes1] If you are doing an exhaustive workout, more than 60 min. I would have whey protein (powder) immediately after. You are looking for liquid and complete protein so combine the powder w/ water if workout is less than 90 min. If more, make a 200-250 calorie smoothie with the powder. I'd stick with protein immediately after
exercise if less than 60 min. But just a 100 calorie snack to get you by until your meal. I like the ratio 3:1 or even 3:2 for longer workouts but most of all, try to get real sources of protein (cheese, yogurt, egg whites, lean/veggie meat, milk/soy milk, etc.) rather than bars and processed foods.


[FentressJET]  I have included a brief menu of a typical diet for a day. Can you please let me know how to improve?

 

Bkfst: 1 cup of cooked oatmeal, ¼ cup 2% milk, packet of sweet n low and tsp of cinnamon
Lunch: Small can of tuna in water, 6-8 ritz or saltine crackers, bottle of water
Snack: Cliff Bar (1 hour before workout) or apple
Snack: 12 oz Gatorade (immediately after workout)
Dinner: Baked/grilled chicken breast (1 hour after workout), steamed broccoli, carrots & squash, baked potato w/ tsp margarine, water or sugarfree tea


[mrakes1] Try this:

 

Bkfst: 1/2 cup oatmeal (instant or weight watchers packet) w/ 1/2 cup soy/skim milk and 10-15 raisins or tbsp slivered almonds. small piece of fruit.
Morning snack: 40-60 calorie yogurt and 1/2 cliff bar
Lunch: tuna, 2 pieces Nature Valley Bread (50-60 calories per slice), 1 piece cheese (less than 60 calories), tomato and lettuce. Small salad or fat free cottage cheese (1/4
cup). Water at all meals and coffee/tea (plain) w/ breakfast.
Mid afternoon snack: other 1/2 cliff bar and 10-15 nuts
After workout if less than 1 hr workout: 60 calorie string cheese, 3-4 apple/pear slices, small handful nuts, rice cake, 6 ounces skim milk or 40 calorie yogurt
Dinner: Water, everything the same but sweet potato w/ cinnamon and Splenda brown sugar rather than baked potato. If you are in the mood for a white potato, buy frozen hashbrowns plain (or make your own w/ a fresh potato) and cook on a non-stick pan w/ seasonings
After dinner: sugar/fat free chocolate pudding or frozen pop w/ 1/2 cup fresh fruit or 1/4 cup dry cereal

 

[TriAya] Just checking--the suggestions make the diet REALLY low in fat--anywhere we could add some in? 'Cause ... snif ... we all like fat ... olive oil? Avocado?

 

[mrakes1] Yes-fat it good. 1-2 tbsp (measure ahead of time) for veggie cooking to absorb the vitamins. Avocado in salad or for a snack. Nuts and PB have fat as well, but portion control. Also, 1 egg yolk for every 2-3 egg whites. Cheese and lean meat will also have fat for your diet

[D.Z.] Okay. I can't eat tuna (or anything else from the sea)- any substitutes? Any room for Peanut Butter? I am often up late and get hungry. Really hungry. Anything that I can digest relatively easily and doesn't go right to my hips?


[mrakes1] I'd keep things low in calorie in the evening and perhaps a more filling dinner. PB is fine in moderation-try organic and keep PB around 2 TBSP per day, or about 1 TBSP when you have it. Have 2 fish oil capsules a day for your omegas.  Skim/soy milk will help with protein in addition to lean meat.


[D.Z.] Oatmeal doesn't satisfy in the AM, can I put PB on bread or english muffin?

[mrakes1] In the late afternoon to evening eat more protein and less carbs. PB on bread is fine but you want something high in fiber to keep you from being hungry. Being hungry late in the evening may come from an incomplete breakfast.  Try an egg white omelet w/ toast.


[D.Z.]  2 slices of 100% whole wheat bread enough fiber?


[mrakes1] Yes and no. Keep the bread low in calories and look for high fiber (at least 4 grams). Nature valley is great because it has protein in it. However, the bread fiber and carbs may digest quickly whereas the oatmeal will digest slower. It's ok to no-go oatmeal but try to find something that is satisfying and slow to eat.

[FentressJET] I have a really big sweet tooth. Any substitutes for cake, pie, cookies etc?
 

[mrakes1] You make a great point.  ALWAYS have a substitution when you are trying to eat more healthy. Don't try to stop eating a certain food cause when you
crave it you need an alternative:


60 calorie yogurt
Sugar free/fat-free fudge pop
Sugar free/fat-free pudding
½ cup sorbet or low fat ice cream (use small bowl or small coffee cup)
1 cup frozen grapes (freeze fruits ahead of time for a refreshing treat)
100 calorie snack packs/bars
1 flavored rice cake (apple cinnamon, chocolate, peanut butter, caramel, white cheddar, etc.)


[FentressJET] One last one for me. Any sweet snacks that are warm? Most of these are good for the warmer weather.


[mrakes1] I like decaf coffee (flavored coffee) w/ the frozen chocolate pop. Yum! I just had one.  I'll have to think about that. I didn't think of a WARM snack...hehe-I live in Florida.


[FentressJET] Comfort sweets of sorts. Thanks. I live in Texas so it is not really that cold here, but 50 gets me cold.

 

[mrakes1] You could get 8 ounces vanilla soy milk light and add in 2 tsp. sugar-free/decaf coffee powder to the milk and heat. That would be low in calorie and warm and yummy. Sometimes I like the Nature valley 40-60 calorie toast w/ spray butter and cinnamon in the evening. Nice treat.  How bout a drizzle of honey if you are really
looking for something sweet.

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date: January 2, 2008

mrakes1

Master of Science degree in Exercise Physiology. I am a certified sports nutritionist through the International Society of Sports Nutrition,I teach spinning and I am CPR certified. I have finished the 2006 Boston marathon, 2006 IMFL, 2007 Ironman world Championship and I am qualified for the 2007 Ironman 70.3 World Championship. I write for Triathlete magazine and I love writing for BT.com!

avatarmrakes1

Master of Science degree in Exercise Physiology. I am a certified sports nutritionist through the International Society of Sports Nutrition,I teach spinning and I am CPR certified. I have finished the 2006 Boston marathon, 2006 IMFL, 2007 Ironman world Championship and I am qualified for the 2007 Ironman 70.3 World Championship. I write for Triathlete magazine and I love writing for BT.com!

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