The Extreme Workout Diet

Extreme workouts make knowing how to eat a mystery. Burning 1500 calories in a single sitting IS pretty awesome... but not if  when you're too hungry to concentrate for the rest of the day - or fainting in front of your boss or a cute boy.

So how do you work out for 2 hours a day without getting so hungry you eat half a house?

Here's some of the best of what I found

0) EAT two meals.  

• A mini 'post workout' snack. (to sustain you while you shower)
• A real meal. (breakfast - so you don't devour everything around 3 pm)

1) EAT your mini meal within 15 minutes of ending cardio.

• Post work out = best time to eat. Because it's processed by body better then than any other time of the day.
• It can be tempting to hop in the shower or stretch first, but Eating right away keeps me from getting overly hungry later. Get some sugar back in your blood stream asap.
• This is only a snack. Eat a real breakfast (or lunch or dinner - what ever meal follows your work out) too. Trust me. You'll save so much in calories later in the day if you do.

2) Make sure the mini meal is easy to digest (whole grains take too long when you need energy fast. I learned the hard way!)

• e.g. banana, a lifesaver (easy to pack), raisins

3) Eat a 2:1 ratio of carbs to protein for a hard work out; 3:1  for a short work out

• e.g. carb - banana dipped in protein powder; potato; muffin (no whole grains; they don't break down fast enough)
• e.g. protein - greek yogurt, cottage cheese, grilled chicken strips, egg, peanut butter, cheese sticks 

4) HYDRATE: drink h2o OR gatorate during cardio.

• Note: Eating a piece of candy right after working out helps a lot. (Followed by the mini meal and breakfast).

 5) The mini-meal should be considered as a part of your diet plan and not as an additional meal.

6) Eat DURING your work out.

• Every 30 mins eat something small (50-100 calories)
• e.g. a lifesaver, box of raisins, energy bar, energy gel, sports drink

Some helpful blogs I found: 

awesome & scientific 

http://getfitguy.quickanddirtytips.com/what-to-eat-before-and-after-exercising.aspx

morning work out

http://today.msnbc.msn.com/id/23058659/ns/today-today_health/t/eat-right-foods-after-workout/

e.g. foods

http://www.ivillage.com/5-foods-fuel-your-workout/4-a-142430

scientific - more examples & ratios

http://www.nomeatathlete.com/post-workout-recovery/

_scientific - answers

http://caloriecount.about.com/eat-workout-ft21512

http://www.healingnaturallybybee.com/candida/index.php

gaining muscle

http://skinnybulkup.com/the-see-food-diet-for-bulking-up/

  

what to eat after working out & why

http://latino.foxnews.com/latino/health/2011/05/29/eat-workout-marta-montenegro/

My Research Notes:

"goal not replace ev calorie burned, but rather to give you just enough fuel so that you can maintain a brightly burning metabolism."

"If you exercise for longer than 60 minutes without supplying your body with any nutrients, you actually burn few calories and less fat than if you had eaten, and your post exercise metabolic rate, or rate of calorie burning, is also lower."

"- Fat is important to include in our diet but not in recovery food.

- lean protein (boiled egg, lean meat, beans, etc)"

"post-workout meal is important weather you want to put on muscle mass or if you need to lose weight."

"Experts strongly recommend to have 100, 150 or 200 calories after working out."

  

“I can guarantee you that if try to save the calories by skipping this meal, you’ll consume more calories in the day. There are also studies that show that by doing so, you can save way more, like 200, 300 or 400 calories later in the day.”

  

Exercise	One Hour	Calories Burned
Bicycling	12 mph	725
Running	6 mph 10 min mile	908
Basketball	Game	725
Rowing Stationary	Moderate Effort	862
Jump Rope	Moderate Effort	908
Aerobics	General	544
Weight Lifting	Moderate Effort	272