31. Posted by ERIC D on Tue, Oct 09, 2007, 3:57 am PDT

Most people make the mistake of intaking caffeine-based drinks before a workout, which dehydrates the system and decreases performance. I find an apple and a few unsalted pretzel sticks after working out is perfect

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32. Posted by Pretty Julez b on Tue, Oct 09, 2007, 3:57 am PDT

Could you make a tabular form of the food as well as the calorie content coz i believed it'll be easier to recognize. Thanx

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33. Posted by jayprakash p on Tue, Oct 09, 2007, 3:58 am PDT

Pl give advice considering the present day situation and circumstances under which we are operating !! I will like some one to specify simple remedies instead a long ....... boring instructions ??

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34. Posted by nicegentleone on Tue, Oct 09, 2007, 3:59 am PDT

I make a veggie drink I call the "green death"! made from celery, garlic, sea salt, carrots, lemon with peal, fresh ginger,spinach, tomato and in season, asparagus. Put thru a juicer with plenty of pulp and I drink it 1/2 hour before working out! Seems to keep my energy up for the hour to hour and a half I exercise, every other day! I am 59 with a bowflex machine and a total gym 1500. Immediatly after the workout, A 16 oz. glass of water with 3 scoops of a popular chocolate carb drink and a scoop of whey protein, well mixed, seems to feed the muscles pretty good! Works for me! Any other suggestions out there? What about Ionized water? Anyone use that? Inquiring minds want to know!

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35. Posted by Brian C on Tue, Oct 09, 2007, 4:00 am PDT

As researched and documented in the book, Nutrient Timing System, you should take in a ratio of 5:1 carbs/protein before and during the workout, a ratio of 4:1 carbs/protein within 45 minutes afterwards, and a ratio of 7:1 protein/carbs 2 hours after a workout. I usually drink them using a Maltodextrin carb powder along with Whey Protein that includes BCAAs. As a 185lb. male my drinks look like this: 1. 25g carbs/6g protein 2. 45g carbs/15g protein and 3. 4g carbs/14g protein. I couldn't possibly list all the benefits, as it took them an entire book to assemble and explain all the research, but I've done this and seen muscle growth in strength training that I thought was impossible. I suggest it for everyone.

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36. Posted by Gabriel J on Tue, Oct 09, 2007, 4:01 am PDT

These (whatever they mean/are) sound great to western ears who can readily understand them. May be you should look at the possibility of giving something for the benefit of people of African descent who would rather eat pounded yam after an exercise session instead of .... what did you call it? This does not remove from your great work though, keep it up.

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37. Posted by bibi on Tue, Oct 09, 2007, 4:01 am PDT

Well mixed comments going on here, but thanks all the same.!!!

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38. Posted by Dante B on Tue, Oct 09, 2007, 4:04 am PDT

From what I've read and learned from a book I've read, we should only do our exercises in empty stomach or at least have not eaten for 2 hours (liquids okay); and at least 1 hour after your workout. This makes sense because it keep us out od indigestion... correct me if I'm wrong.

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39. Posted by SABINA S on Tue, Oct 09, 2007, 4:05 am PDT

but if I drink before a walk it cause me stomach ache during an activity?

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40. Posted by aliboo85 on Tue, Oct 09, 2007, 4:07 am PDT

i strongly agree with Boo.

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41. Posted by Meg V on Tue, Oct 09, 2007, 4:10 am PDT

bevismysugarmama.....................this is for you...........I have my certificate in Fitness and Nutrition, and the article is correct, this woman does know what she is talking about. And you are rude and iggnorant so being so nasty about her. So everyone, yes, listen to her advice if thats what your after is advice.

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42. Posted by milkshakeman135 on Tue, Oct 09, 2007, 4:11 am PDT

eat be happy

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43. Posted by catcher52 on Tue, Oct 09, 2007, 4:13 am PDT

Boo is correct. Lets learn from these comments and questions. We all have our own opinions, right or wrong, and I think most of us here are genuinly looking for something that will work for us individually. I hate yogurt.

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44. Posted by Realdealmcgill on Tue, Oct 09, 2007, 4:13 am PDT

There are alternatives to yogurt listed. Maybe they list yogurt because it works well, just a thought.

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45. Posted by gentamicin99 on Tue, Oct 09, 2007, 4:15 am PDT

I disagree with you. Just plain yogart before and a fruit after would tend to boost energy and keep your metabalism in an optimum level. you will be consuming less calories, high protein and fewer carb. Krishna Bhagavan

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46. Posted by scgrnt on Tue, Oct 09, 2007, 4:16 am PDT

gimmie a break! where do you get a friggen 2oz. raisin/carrot muffin??

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47. Posted by SandyinMiami on Tue, Oct 09, 2007, 4:16 am PDT

Semie-sensible advice. But all credibility goes out the window when you call the GI tract, the GI track.

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48. Posted by nadoreen on Tue, Oct 09, 2007, 4:19 am PDT

Thanks for the advice

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49. Posted by don r on Tue, Oct 09, 2007, 4:19 am PDT

everybody is different act accordingly

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50. Posted by George C on Tue, Oct 09, 2007, 4:20 am PDT

I understand where she is coming from on the nutrition plan she as presented in this article. Somer, is taking it more from a preformance based plan to eat to live. She gives great advice but when it comes down to it, we have to be able to find what works for us and what does not. Granted, I do believe we need a bit more protein (casein protein is my choice because of the slower diegestion process) in the meal plans. But, I am also think we need a great deal of grains depending on our activity level for that day. If we are to have a harder training session then I think that grains are need more on that day. If the day is lighter, more of a soft yoga (Kripalu Yoga) then I believe that we should back off on the grains because we would not need as much fuel to get through it. But, we are all different, what works for some might not work for others. As a whole, we need to eat for performance so we can get through our days better. I thought the article was very well written and you can pick up some good points. With my clients and my studio, I always try to instill into them that we should eat to live, as training with a purpose.

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51. Posted by eproject123 on Tue, Oct 09, 2007, 4:23 am PDT

I think food needs to be consumed at least half hour before sport. Otherwise, the sport exercise can cause the food in the stomach to fall into the Index, get infection, and evently the Index needs to be cut off. Exercise straight after eating can also cause stomach cramp.

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52. Posted by fitangel17 on Tue, Oct 09, 2007, 4:23 am PDT

Definitely do not agree with any of the advice shown by this nurotic nutritionist...there are people (like myself) who are both dairy and wheat intolorant so exercising with the ridiculous food mentioned above would def not go down too well. I would say rather than smoothies, eat raw fruit or even veggies such as carrots (raw) and if you can a good cereal bar before exercising..and wait half hour after to eat a light but healthy meal, but I find drinking a couple of glasses of water straight after exercising tends to suppress your appetite as it gives you that 'full' factor..

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53. Posted by demifuz on Tue, Oct 09, 2007, 4:23 am PDT

GIVE ME A BREAK. What about what normal people do? 10 min of running , 10 min stretching and 1hr lifting weights.

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54. Posted by usuk2004 on Tue, Oct 09, 2007, 4:26 am PDT

Sorry Boo, but this article recommends a very different plan than Body for Life. Bill Phillips suggests you not eat for three hours before exercising and an hour after. Each of the six meals a day that he suggests you eat must be balanced carbs AND protein. He also suggests cardio workouts be intense, but no longer than 20 minutes

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55. Posted by lizzy on Tue, Oct 09, 2007, 4:26 am PDT

If your aim during exercise is to burn fat- it is best to fast 2-3 hours before you workout. This means that the body is more likely to use fat stores within the body as fuel rather than food you have just consumed . Consuming caffeine has also been shown to increase fat breakdown (lipolysis) although im not sure of the dose-response effect.

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56. Posted by Jason S on Tue, Oct 09, 2007, 4:26 am PDT

This all seems like sound fitness advice. I just wanted to pass along a little note to the author and editor(s) of this piece. The technical term is "gastrointestinal tract." "GI track" is one of those byproducts of poor diction, though it also creates a (hopefully errant) implication that food races through the body, rather than gently moving along with healthy peristaltic action.

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57. Posted by yp_carla_vienna on Tue, Oct 09, 2007, 4:27 am PDT

It is always good to be reminded of how to eat healthy. I love healthy food any way, and I look 12 yrs. younger, hope to keep up with this discipline always, I have been doing this since I was a little girl, maybe because I am a dance and dance teacher.

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58. Posted by Jonathan S on Tue, Oct 09, 2007, 4:28 am PDT

I exercise regularly, and I try to loose weight, but I typically gain a lot back because of my medication. I think ronfreeze and Elizabeth are right that there is a need for better nutrition. I have relatives also that suffer from diabetes, and I don't want to have to take insulin every night.

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59. Posted by Judy on Tue, Oct 09, 2007, 4:30 am PDT

Boo, just because someone looks good and sells millions of books doesn't make them right. I agree that folks shouldn't be calling the author names as it takes a lot of guts to put ones opinions on the record. That said, I also agree with the many posters who feel the author is less than inspired with her advice. RD's aren't necessarily the best source of information for real life dietary advice as their education is directed by the guidelines of the federal government who don't have such a great track record of dietary advice.

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60. Posted by edna on Tue, Oct 09, 2007, 4:30 am PDT

try all these and see the difference. highly recommended

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