I wanted to give you a replay from a nutrition conference I attended several months ago. These are tidbits I picked up from the presenters that I thought you might find interesting and useful.   If you need something clarified or would like to discuss any of these items further, feel free to e-mail back and I will help out.   -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)   -The 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 (In a nutshell all that means is you will help your muscles grow, 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), like krill oil, 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 you 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?