What's the Best Time to Eat - Before or After Working Out?

It has been 3 weeks since I had my knee surgery. I am recovering well but I just can't wait to run and cycle again. I just can't wait to run in my Newtons or take my Boardman for a ride. It may sound strange but I miss my running and cycling. However, I know I should not haste recovery. To start exercising again I will take it slow and easy. However, to everyone's surprise I was back at work on the 5th day postop. I was on call on the first weekend after surgery (which I insisted!). I managed alright although I was on crutches for the first 2 weeks. For the last week I have been using a walking stick (which I will keep for use in later life...hope the walking stick will last that long!).

I am doing my own physio exercise. Initially, it was painful and hard to bend and flex the knee. Now I can almost fully flex and extend my leg albeit passively only. I am still a bit unsteady without the walking stick so it'll a while yet before I can run. I have been doing lots of upper body exercises like sit-ups, push-ups, dumbbell curls and dumbbell flyes in the morning since I can't use my legs. In a week's time, I plan to start doing some exercise on the elliptical (low-impact) to get some aerobic exercise. All these while I am watching my weight (which remains around 80kg) by controlling my diet. I started using meal replacement for lunch to cut down calorie intake (since I can't burn calories doing aerobic exercise). I still drink plenty of water though it was hard to go to the toilet on crutches initially. I also started to take dietary supplements (vitamins, minerals, omega-3 & phytonutrients) to fill in the nutritional gaps resulting from reduced dietary intake and prevent nutritional deficiencies. Let's just say I am adapting to my limitations.

The surgery will not stop me dead in my track to achieve my goals. I may have given away a couple of race bibs namely The Salomon Run and Putrajaya Night Marathon but I still have The Newton Challenge, The Powerman Sprint and Penang Bridge International Marathon to strive for. I am determined to enter at least one or two of those events Insha Allah!

Here's an interesting article I'd like to share with you. Exercising in the morning on empty stomach works for me. I may have a fruit or a piece of toast with a glass of water 30 minutes before my long run or long ride. However, it may not be suitable for everyone as the article implies but for sure I will have a big breakfast after my exercise.

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We've always been told that breakfast is the most important meal of the day. Yet when it comes to exercise and weight loss, this advice might not be right for everyone.

Though weight loss should simply be the result of fewer calories consumed than expended, intriguing new research from Belgium shows there might be more to this simple math equation.

Researchers wanted to determine if exercising on an empty stomach could be more effective at regulating insulin in people eating a diet high in fat than exercising after a meal. Twenty-seven young men were fed a high-calorie, high-fat diet over a period of six weeks and divided into three groups. One group did not exercise. A second group ate a large high-carb breakfast before working out and then also consumed carbs while running or cycling. The third group did not eat before working out and drank only water; after exercising, they ate an equivalent breakfast to the second group.


Not surprisingly, the non-exercising group gained the most weight. Interestingly, however, the breakfast-before-exercise group also put on pounds while the breakfast-after-exercise group had almost no increase in weight despite eating a daily diet that was both high in calories and fat.

Eating Before Working Out: The Pros and Cons

Although this is only one study, the research does seem to indicate that not eating before working out may, at the very least, prevent weight gain — even if you’re eating a lot of calories throughout the day. The study opens the door to the possibility that you might boost weight loss if you break a sweat before breakfast. In addition, it might be more comfortable for some people to exercise on an empty stomach. “If you eat too much right before a workout, blood shifts from your periphery to your mid-section for digestion,” says Manuel Villacorta, R.D., a national spokesperson for the American Dietetic Association and creator of the Eating Free weight management program in San Francisco, Calif. “If you have eaten too much, this could make you sick.”

However, exercising on an empty stomach may not be for everyone. Food is our body’s source of fuel, and if our tank is empty we may struggle. “Some think it’s best to exercise on an empty stomach to maximize fat burning, but if you’re low on energy you may not have a good enough workout to help weight loss,” says Sarah Currie, a registered dietitian at Physical Equilibrium, a provider of personal training and nutrition management services in New York City. “If you eat something that provides energy, you’ll feel good and will be able to work harder, burning more calories.”

What to Eat and When

If you choose to eat before working out first thing in the morning, aim for an easily digestible type of carbohydrate and a small amount of protein about 30 to 60 minutes before exercising. Good choices include an English muffin with peanut butter, a bowl of cereal, or low-fat yogurt or string cheese and a piece of fruit.

When choosing packaged foods, be sure to read the labels. “Many yogurts are too high in sugar,” says Jessica Kupetz, a certified fitness trainer at Active Center for Health & Wellness in Hackensack, N.J. “The same holds true for granola bars. Every ingredient should be one you recognize. If you can’t pronounce it, there’s a really good chance it’s not ‘real,’ so don’t waste your calories.”


Keep in mind that finding what works best for you in terms of timing, quantity, and type of food may take some trial and error. Also, what may work for you before going cycling may not be good before running, warns Currie.

Whether or not you choose to eat before working out, make some wise foods choices after exercising. Protein is necessary to rebuild muscles, while carbs will re-stock glycogen, or energy stores, in your muscles. Eating within 15 to 30 minutes post-workout is ideal, but if this isn’t possible, aim for within 60 minutes. A turkey sandwich on whole wheat bread or a banana and plain yogurt are good, easy options.

Ultimately, when it comes to exercise and weight loss, remember that everyone is different so it’s important to do what feels right for you. “Also, it’s best to look at the big picture,” says Currie. “Calories eaten versus calories burned are what matter for weight loss and maintenance.”

You're the best judge of whether you need fuel before hitting the gym. Regardless of whether you nosh before breaking a sweat, always eat after exercising.

By Kristen Stewart
http://www.everydayhealth.com/

The Importance of Water in Your Diet Plan

Want a great diet tip? Drink more water.

Drinking plenty of cold, clear water is essential for your health and, in fact, for your very survival. You can live much longer without food than you can without water. Water is an important part of all body functions and processes, including digestion and elimination. When you’re on a diet, water also acts as a weight-loss aid because it can help you eat less.

"Drinking water is important during weight loss because it provides hydration without unwanted calories. Drinking non-caloric fluids like water before or with a meal can help a dieter feel full sooner," explains Donna Logan, RD, a registered dietitian at the University of Texas Medical School in Houston. “So in addition to not adding calories, drinking water may help replace or avoid unnecessary food calories found in snacks or extra servings at mealtime. Drinking water also helps flush wastes from the body, which is especially important during times of fat metabolism and weight loss."

Water: Drinking Enough to Boost Your Diet

Recommendations from the Food and Nutrition Board are for women to get 91 ounces per day and men 125 ounces from all sources — water, other beverages, and foods with a high water content.

When it comes to water alone, explains Logan, "A general recommendation is to drink eight 8-ounce cups of water per day, for a total of 64 ounces. This is a generalization only, and actual fluid needs are affected by diet, physical activity, body composition, and climate."

For instance, this number goes up if you exercise — a key to successful weight loss — and even more so in hot weather when it’s possible to lose about the equivalent of a quart of water in an hour, according to the American Council on Exercise. You’ll want to drink water before, during, and after every workout.

Don’t wait to feel thirsty to start sipping — that’s a sign that dehydration has already started to occur. You want to drink water throughout the day, on a regular basis.

Water: Four Tips for Getting Your Fill

Here are some easy tricks for getting enough water while dieting:

Use a water tracker. "A water tracker is merely a device which helps you keep track of how much water you drink. A water tracker can provide a graphic record of eight glasses of water which are checked off as they are consumed. For example, drinking a 20-ounce bottle of water would translate into two and a half cups on the tracker. Such trackers are available online or can be easily replicated," explains Logan.

Add water throughout your day. "People can use a variety of methods to help ensure they get enough water. Some carry a 64-ounce container of water and drink throughout the day, with the goal of drinking all the water before they go to bed. Those who spend time away from home may take a portable 16-ounce container, knowing that they need to fill and drink it four times throughout the day. Others associate drinking with routine activities throughout the day, such as drinking fluid at meals, before brushing their teeth, or after feeding the dogs," says Logan.

Get water through food. "Fruits and vegetables, especially those that are fresh and juicy, provide fluid to the diet. Like water, clear soups and broths help dieters feel full for very few calories, contributing to weight loss. However, beware of creamy soups that, while adding fluids, contain many calories. Skim milk, and low-fat and no-added sugar yogurts and puddings also help hydration and nutrition without excessive calories," recommends Logan. Melons and citrus fruits also have a very high water content.

Jazz up your water glass. "Many people find that adding low- or non-caloric flavorings to water, such as a wedge of fruit, helps satisfy their appetite cravings," adds Logan. This is also a very inexpensive way to make your own flavored water.

If you want your diet to work, you need to drink plenty of water. Water can fill you up, decrease your appetite, and help your body get rid of waste from that fat you’re burning. So what are you waiting for? Water is available right now from your tap, and it's free.

By Chris Iliades, MD
http://www.everydayhealth.com/

Easy Ways to Burn Fat

Here are 9 simple steps you can take to burn more fat summarized and adapted from an online article.

Everyone's metabolism naturally slows down with age. At 40, you could be burning 100 to 300 fewer calories a day than you did at 30. That can translate into a 5-10 kg of weight gain in a year. But you can counteract that slowdown and boost your body's fat-burning capabilities by making just a few tweaks to your daily routine. The following strategies will help you bust out of a weight-loss plateau and burn even more fat.

Take five
Do five minutes of exercise each morning. We all have a metabolic thermostat, called the metastat, that can be turned up or down, and morning is the best time to activate it. Each day, your metastat is waiting for signals to rev up, so the more signals you can send it, the better. Your best bet is a light, full-body activity like walking or push-ups.

Fuel up in the morning
Numerous studies have found that regular breakfast eaters are often leaner than breakfast skippers. Your metabolism naturally slows at night, but you can jump-start it in the morning by eating breakfast. And because both your activity level and metabolism decrease later in the day, it's a good idea to make breakfast or lunch your largest meal.

Fill up on good grains
Whole grains such as brown rice, wheat germ, dark bread, whole-grain cereal, oatmeal and bran leave you feeling full because they take longer to digest than simple carbohydrates. Overall, people who regularly ate the most whole-grain foods - about 1.5 servings a day - gained less weight than those who ate the least.

Pump yourself up
Muscle burns more calories than fat does, and decreased muscle mass can be one of the main reasons metabolism slows. Disuse can cause women to drop as much as 10 pounds of muscle between the ages of 30 and 50. Losing that much muscle means you'll burn 350 to 500 fewer calories a day. To build and maintain muscle mass, aim for two to three strength-training workouts a week. If you don't belong to a gym, try push-ups, squats, abdominal crunches and tricep dips off a chair.

Power on with protein
Add a little high-quality, lowfat protein, such as chicken, fish and egg whites, to your meals, and you'll help your body burn fat faster. Because protein requires more energy to digest, it speeds up your metabolism, and protein is necessary to ensure against loss of muscle tissue.

Get your vitamin "I"
That's "I" for intensity. You love to walk, but if that usually means strolling along at a snail's pace, your waistline will pay little attention. Instead, put intensity, or "vitamin I," into your stride. Pick up your pace so you're walking at 4 mph, or one mile per 15 minutes. Once you build up your cardiovascular fitness level, you can even alternate between walking and jogging. The key is to get your heart rate up and keep your workouts challenging.

Say yes to yogurt
In a recent study, women who ate three daily servings of lowfat yogurt lost 60 percent more fat than women who didn't. In another study, participants who ate three daily servings of dairy lost more than twice as much fat as those who ate less than that. Calcium-rich diets reduce fat-producing enzymes and increase enzymes that break down fat. Eat three servings of low fat dairy a day, like milk, yogurt and hard cheeses (Gouda, Cheddar and Monterey Jack).

Get active after eating
Your body's metabolic rate increases 10 percent after eating, and just a few minutes of activity could double that boost for up to three hours. Within 15 to 30 minutes of eating a snack or meal, do five or 10 minutes of light activity. Take the dog for a walk, climb stairs in your house or do some basic strength exercises.

Sip green tea
You might love your lattes, but if you switch to green tea, not only will you get a healthy dose of disease-fighting compounds, you'll also cut body fat. In a study, people who drank a bottle of tea fortified with green tea extract every day for three months lost more body fat than people who drank black tea. Researchers  believe disease-fighting antioxidants called catechins in green tea may help decrease body fat.

Surgery: For Better Or For Worse

There would come a time when one has to face with a sticky dilemma. Recently, I was faced with such dilemma myself. Ever since I change to an active lifestyle of running and cycling, I come to notice this lump at the back of my right knee, which may have been there for ages but only became more noticeable recently. It partially restricted the range of movement of my right knee causing tightness and sometimes aching. It was diagnosed as popliteal cyst or Baker's cyst.

The dilemma was whether to have the operation or just live with it. If I undergo surgery, I will not be able able to make it to the start of my race calender in October. If I don't, it could cause more problem in the future if the cyst burst. Come to think of it, it did give me problem way back in 2009 when it became inflamed and incapacitated me for a while. Finally, I decided to get it removed.

However, that was not the only dilemma. There were incidental findings on the MRI during the course of evaluation of the initial problem. I also have pre-patellar bursa and all these are due to osteoarthritis changes of my right knee. Retrospectively, I recalled that way back in 1989 at Rugby School, I sustained a horrific injury on my right leg. It was during a rugby practice when I was tackled which made my body twisted but my spike boots were stuck on the ground. I fractured my ankle as a result. I never thought years later my knees would sustain damage as well. The second dilemma was whether to have a second procedure done at the same sitting or not, which would increase the time needed for recovery.

I accepted it was fate. So I decided to deal with both problems at the same time. I went under the knife last Friday (7/9/2012). I underwent excision of popliteal cyst and arthroscopy of the right knee  under spinal anaesthesia. Thanks to my partner for erasing 2 hours of my life with midazolam. Honestly, I could not remember anything after I was turned prone. When I woke up clear-headed (thanks to flumazenil!), the surgery was over. Although I am still walking with the aid of crutches, I am already beginning to rehabilitate now as the surgery was uneventful and the repair was better than expected.

After the surgery, yet there is another dilemma. I was recommended to consider stem cell therapy for the osteoarthritis but I think I will put all my faith and fate to Allah. If Allah is willing, I will recover fully. I am on the road to recovery. I just can't wait to start running and cycling again and get on with my active and healthy lifestyle. My aim is to participate in Powerman at Putrajaya on 4/11/2012 followed by half marathon at Penang Bridge International Marathon on 18/11/2012.

Keep on running guys!

All About Metabolism

Alhamdulillah! Yesterday I completed the optional month of Syawal 6-day fast. So for the last 6 days it was like the month of Ramadan all over again but this time everybody else are eating except me. It also means I cannot start my routine morning exercise lest I fatigue myself for the rest of the day. So today I made a resolve to start my morning exercise routine and tried to make up for the whole week mileage. I managed to run 11km in 1:22 on the treadmill (since I am on call so it would be easier to get changed if I get called). Another good news is that today I officially weigh less than 77 kg (76.9 kg to be exact!). Another 2 kg to my weight loss goal. It seems easier to lose weight now maybe because I have boosted my metabolism.

Talk about metabolism. You may have heard of the term "metabolism". You pretty well know it will affect your weight, complain about your own slow metabolism and wonder how to get a faster metabolism to speed up your weight loss, but do you know what it really is?

In scientific term, metabolism refers to a series of biochemical processes through which your body converts food into fuel for the cells in your body in order to sustain life. Everything that takes place in the body like breathing, digestion, tissue repair and muscle function needs energy to work. We need to eat to provide our bodies with nutrients to be broken down and provide energy, repair body tissues and build new cells. The rate at which your body uses energy and expends calories is called the basal metabolic rate (BMR).

Our BMR can be affected by many factors such as genetics, gender, age, height, diet/nutrition, overall health and level of activity. While we cannot change the in-built factors, we can definitely modify the external, controllable factors. There are also evidence that stress and poor sleeping habits can slow down your metabolism. Lets take a look at all these factors one by one.

We may have noticed that some people tend to maintain their body weight despite their indulgence in food and lack of exercise. They are blessed with high metabolic rate, which is inherited. Unfortunately, slow BMR is also hereditary. Taller people tend to have higher metabolic rate than shorter people. Men also tend to burn more calories than women. These are the in-built factors that we cannot change. Another one is age.

After the age of mid-30's, our metabolic rate drop. As we get older, our ability to utilize energy and burn calories diminishes thus our metabolism slows down, partly due to less muscle mass in older people compared to younger people. Since muscle is like a furnace to burn calories, this translates to a reduced metabolic rate. We certainly can't make ourselves younger but we can make sure we are getting enough exercise, which many people tend to get out of the habit as they age.

Now let's look at external, controllable factors. I will elaborate on diet and exercise last because these two are the most important. Firstly, stress causes your body to release cortisol, a hormone produced by the adrenal system that is linked to weight gain. Learn to calm yourself down and deal with stress. Deep breathing, regular physical activity, pursuing a hobby or just do what you enjoy in life may be helpful. Talk to someone you trust or seek professional help if you cannot handle the stress.

Poor sleeping habit can slow down your metabolism. Lack of sleep can disrupt your metabolic processes and predispose to insulin resistance, which is a risk factor for diabetes. Insulin resistance has also been associated with obesity. It is recommended that adults should get seven to nine hours of sleep each night. But the number of sleep hours is arbitrary. You will know that you get enough sleep when you wake up feeling refreshed in the morning.

We should also take care of our overall health. You should do a health check up annually to detect any medical conditions early. Furthermore, as we age, we are predisposed to certain conditions like hypertension, cholesterol problem and diabetes. There are some medical conditions that can slow down metabolic rate, for example, thyroid problems like hypothyroidism (a condition in which the thyroid gland does not produce enough thyroid hormone) and low testosterone for men. Talk to your doctor for professional advice.

The two most important modifiable factors that affect your metabolism are diet/nutrition and exercise. Healthy diet/nutrition and enough exercise can boost your resting metabolic rate. There are certain types of food that purportedly can boost your metabolism like broccoli, asparagus, cauliflower, celery, zucchini and
high protein foods as they are low in calories but use more calories for the body to break them down. Spicy foods (capsaicin) and caffeine can temporarily boost metabolism to a small extent. Foods containing high antioxidants (berries, fruits and green tea) and omega-3 fatty acids (salmon, tuna or sardines) are also recommended. Do not fear fat because fat is needed by the body to build and repair cells. Choose natural healthy fats such as olive oil, avocados, various nuts, flax and natural peanut butter to receive your necessary fats. Avoid trans fat which is the bad fat. Foods containing complex carbohydrates such as cereals, oatmeal & wholegrain will stabilize your blood sugar levels and reduce sugar cravings. Drinking a minimum of 8 to 10 glasses daily will help increase your metabolism (by facilitating the metabolic processes in the body as all bodily chemical reactions requires water).

You may have heard the saying "we are what we eat". Healthy diet/nutrition is as important as healthy eating habits. So I may add "we are what we eat and how we eat."  It may be tempting to severely restrict your calories or skip meals to lose weight, but that may be a self-defeating practice. Cutting back the amount of food you eat through a fad diet or skipping meals can send your body into fat-storing starvation mode, slowing down your metabolism. To keep your metabolic rate up, you should also change your eating habits. Always eat breakfast, which gives your body an early energy boost and deters it from fat storage. Breakfast is the most important meal of the day because it gets your metabolism running in high gear. Your first meal sets your metabolism for the day and keeps it going. Eat many small balanced meals and snacks throughout the day (3-4 hours apart) to keep your metabolism busy burning fuel all day long. Meals and snacks should be balanced, meaning they should contain a complete protein, carbohydrates, as well as natural fat. Avoid skipping meals as it slows down your metabolism. To ignite your metabolism you need to be consuming the right foods in a balanced manner throughout the day. Do not eat close to bedtime when your body metabolism slows down.

Last but not least, exercise not only helps you expend more calories while you’re physically active, but it will also increase your resting metabolic rate. It is recommended that adults between the age of 18 and 65 years should do two and a half hours of moderate-intensity aerobic activity every week and do strengthening exercises on all the body’s major muscle groups at least twice a week. Aerobic exercise provides your metabolism a temporary boost, but it only lasts for a short time after the exercise has ended. The main role of aerobic exercise is to burn calories and influence your body's daily energy balance (calorie intake versus calorie expenditure). Aerobic exercise is also necessary for heart and lung health. Strength training is the form of exercise that can have an influence on your resting metabolic rate. Increasing your muscle mass increases your metabolism. In fact, that's why your metabolism winds down as you get older: as you age, you lose muscle. While muscle and fat weigh exactly the same, muscle is a metabolically active tissue - it burns calories. It is a good idea to keep changing your exercise routine. Try different types of exercise to work new muscles and keep your body guessing. Nevertheless, it is paramount that you listen to your body when exercising. Killing yourself with workouts is just as dangerous as not working out at all. Listen to your body and get proper rest. Don’t train if you are ill, still sore from the previous workout, or just simply too tired. Exercising in such a state can cause more problems than it solves.


Stay fit and healthy!