Still scared of gaining muscle? They are both a pound. Which would you rather have?

This is the next in a series of summaries from a recent conference I went to. This time the subject is nutrient timing. The main benefit proper nutrient timing gives you is an increase in performance, but it can aid in helping you fit into smaller clothes. Here are the high points: -The number one reason for the obesity problem is this country is processed foods -The higher the intensity of the workout, the higher the need for protein -Fat and fiber slow digestion so avoid them pre-workout -It is impossible to count calories -If you are training really hard and restricting calories at the same time to the extent you are missing your period STOP! -You will not gain weight if you meet your protein and carbohydrate needs -A few good options for pre workouts meals are: homemade smoothie with 1 cup milk and a banana, 1 string cheese and toast, 6 oz yogurt with 1/4 cup dry cereal -The closer you can eat to your workout the better (without upsetting your stomach of course) -Only time you need to eat something DURING exercise is when you are exercising for over an hour (I will now cease eating my candy bar in between squats) -Gulps rather than sips work better during a race (your stomach empties better with gulps) -The goals of a post workout meal are: STOP protein breakdown, START protein synthesis, REPLENISH glycogen stores (That all just means you will help your muscles, recover faster, and be ready for your next workout) -You need to get fast acting protein and carbs into your system ASAP after a workout -If you wait longer than an hour after exercise to eat, it is too late to get all the benefits -Some quick post-workout meals could be: protein shake, chocolate milk, cereal and milk -Essential Fatty Acids (EFA's) are needed by everyone who exercises -EFA's are even being used to treat depression in some promising studies -Food diaries are very important -If you are not doing a food diary, you are afraid of confronting yourself -Evening exercisers have a hard time getting all their nutrients (have a tendency to skip dinner) -Eat SOMETHING before your workouts -Never eat after ______pm is a myth -It's dark down there, your stomach doesn't know what time it is -The reason that myth came about was because people tend to eat junk after 7pm (ice cream, popcorn, crackers, chips) -Reflux is the only issue yu may have to deal with in late eating -Weight come from calories in/calories out, your health comes from the TYPE of calories you put in -Athletic performance is about the training, weight loss is about the eating -Inadequate B12 can lead to dementia -People overestimate how many vegetables they are eating -Do a food journal and you will see how little you really eat -80-90% of can be accomplished with basic nutrition principles -Some principles of healthy eating: eat 5-6 times a day, get enough protein, eat breakfast, increase vegetable intake, reduce refined sugars -Looks simple enough, but how many people follow it?