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Exercise

  • Thread starter Thread starter Lorriebrian
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Lorriebrian

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i feel extremely weak after a 1 hour exercise class. Should I eat after exercising?
 
Er latest thinking is men eat after exercises...ladies before...which are you. As you profile is blank...if your from middlesex....any time
 
Clivethedrive said:
Er latest thinking is men eat after exercises...ladies before...which are you. As you profile is blank...if your from middlesex....any time
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Can't say I've heard that one before, and I can't think of a lot of science behind that either.

It's going to entirely depend on what your goals are and what type of exercise you're doing. If you're rapidly depleting your glycogen reserves after a hard workout, it might be wise to eat something (carbs) that will replenish them. If your goal is building muscle, it would be wise to eat something after (simple carbs) to cause an insulin response (or inject if you're type 1) that will promote muscle growth.

You're generally most sensitive to insulin after a workout so don't be too afraid of carbs just after a workout....IF you need them. Just don't go overboard.

My post workout meals generally consist of around 20g of protein and 10-20g of carbs. Its actually the highest carb meal I eat in a day.
 
I think I found the article several of you were referring to. A few thoughts:

-This study covered 13 men and 17 women. Presumably that means each control group had 6-9 people in them (men-carbs before/carbs after; women carbs before/carbs after)
-This study covered people "Who did not normally do a lot of exercise."
-This study only lasted four weeks and focused on specific types of exercise.
-The findings were that women burned 22% more fat if they exercised after a meal, and men burned 8% more fat if they exercised before a meal.

Since I didn't see any actual weight loss numbers in lbs/kgs I'll use a few assumptions to explain how this study proves absolutely nothing.

-We'll be optimistic and say that the men burned 800 calories during each workout and the women burned about 600.
-Again, we'll be optimistic and assume that every other variable in their lives was 100% controlled.
-Well also assume the perfect scenario that every single one of those calories burned was from fat and every 3500 calories burned equals one pound of fat.

Doing the math on those numbers 800 x3 workouts a week x4 weeks= 9600 calories
600x3x4=7200 or 2.74lbs and 2.06lbs respectively.

That means the 8% difference in men equated to .22lbs, and the 22% difference in women equated to .45lbs.

Now, lets say that the study wasn't 100% controlled and one person happened to decide to eat a little healthier.

1.) If Jim (who drank carbs before exercise) lost an extra 1lbs because he also ate a bit healthier that affects the study findings which then would only show a 1.9% difference in men (assuming a focus group of 6). If one other person loses/gains even 6 ounces that could actually REVERSE the findings of the study in men.

2.) The findings in women are considerably more pronounced, but if just two of the 17 women lose/gain an extra 1lbs that would affect the results by more than 50%.

I stand firm on my statements:
"I can't think of a lot of science behind" basing pre/post workout meals on your gender. The only supporting evidence of that theory is a short-term study with a tiny control group (of which the actual documented findings are not public) that could have been easily manipulated by a number of additional factors.

"That's going to depend on what your goals are and what type of exercise you're doing." Again, this study only studied the relationship between exercise and fat loss. It had nothing to do with the OP's original question about feeling extremely weak after a workout and asking if they should eat.

"If you're rapidly depleting your glycogen reserves after a hard workout it might be wise to eat something that will replenish them." That statement aligns with statements from Dr. Collins who also noted the refueling your muscles after exercise.

I also touched on other specifically goals such as muscle retention/growth that the study did not seem to cover. By all means I appreciate the discussion. I find this sort of thing fascinating.

Side note: this was the most comprehensive discussion of the study http://www.dailymail.co.uk/health/a...-eating-women-burn-fat-scientists-reveal.html if anyone can find the ACTUAL findings I'd love to read them.
 
@TorqPenderloin, it wasn't said it worked only there is latest thinking, but now you know it exists and gave us your thorough analytical fully research opinion, we can all make up our own minds if we want to try eating before, after and during exercise.
I find if you dangle a sugar doughnut in front of me I peddle, row, run faster. (I don't even like doughnuts)
 
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