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March 26, 2010
In Today's Issue
- 1 Quick Technique To Burn More Fat
- Post Workout Diet Matters
- Overweight? Shocking Proof that it may not be your fault
1 Quick Technique To Burn More Fat
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Post Workout Diet Matters
Dear Reader,
What you eat after a workout affects the health benefits of the exercise according to a new study published in the Journal of Applied Physiology.
The work finds that eating a low carb meal after aerobic exercise enhances insulin sensitivity and this makes it easier for the body to take sugar from the bloodstream, store it in muscles and other tissues where it can be used later as fuel. On the other end of the spectrum, impaired insulin sensitivity, also known as insulin resistance, increases the risk of type 2 diabetes and heart disease.
The results of this new work support a growing body of evidence that finds many of the health benefits of exercise come from the most recent session, rather than the weeks, months or years of training that came before. Several earlier studies have shown that the health benefits of being active to the body taper off, within hours or days.
The study examined the effects of three different meals on metabolism after a period of moderate-intensity exercise on a treadmill or stationary bike compared with the resting metabolism in 9 healthy, though sedentary, male subjects.
All the participants were 28 to 30 years old. The study included four different sessions in the Michigan Clinical Research Unit in the University of Michigan Hospital. Each session lasted about 29 hours and involved fasting overnight before reporting the next morning.
The control part of the research had subjects not exercising and eating meals to match their daily calorie intake. The other three visits involved the subjects exercising for 90 minutes at moderate intensity and then eating one of three different meals...
- Meal one: a balanced meal with a carbohydrate, fat, protein and calorie content that matched their calorie expenditure during the exercise session.
- Meal two: matched the calorie count of their exercise expenditure, but only had about 200 grams of carbs (less than half the carbs of the balanced meal).
- Meal three: fewer calories than those burned during the aerobic workout (about one-third less than the other two meals), but a relatively high carb content.
Continues below...
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Post Workout Diet Matters Continued...
The researchers saw a trend for an increase in insulin sensitivity in all three
exercise sessions.
When the subjects ate the low carb meal after the workout
this increased their insulin sensitivity even more.
Eating the low calorie meals
after working out didn't improve the insulin sensitivity any more than when subjects
ate enough calories to match what they burned during the exercise.
This suggests that you can get the important health benefits from exercise, and
best of all, you don't have to starve yourself after a workout.
To get the most
from being active, experts suggest eating a healthy breakfast, and consume any
large meal three to four hours before the workout, smaller meals two to three
hours before.
While everyone's experience of eating and exercise is different,
you might try a light snack that includes both protein and carbs within two hours
of finishing your workout to be helpful. Women, in particular, need protein after
strength training.
More work in the area of eating and exercise is underway, involving experiments
with obese subjects aimed at better identifying the minimum amount of exercise
that will improve insulin sensitivity into the next day.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.medicinenet.com/script/main/art.asp?articlekey=112853
MedicineNet info on aerobic exercise:
http://www.medicinenet.com/aerobic_exercise/article.htm
Mayo Clinic info on eating and exercise:
http://www.mayoclinic.com/health/exercise/HQ00594_D
MedicineNet info on insulin resistance:
http://www.medicinenet.com/insulin_resistance/article.htm
MedicineNet info on diabetes:
http://www.medicinenet.com/diabetes_mellitus/article.htm
MedicineNet info on heart disease:
http://www.medicinenet.com/heart_disease/article.htm
Newsom, S. Journal of Applied Physiology, January 28, 2010:
http://jap.physiology.org/cgi/content/abstract/01106.2009v1?
maxtoshow=&hits=10&RESULTFORMAT=&author1=
Newsom%2C+S&searchid=1&FIRSTINDEX=0&sortspec
=relevance&resourcetype=HWCIT
News release, American Physiological Society:
http://www.the-aps.org/press/releases/10/3.htm
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