Tag Archive for: Nutrition Tips

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Post-Workout Nutrition: Defining Hunger and the Anabolic Window

There is a lot of information out there regarding post-workout nutrition, specifically, the anabolic window: should you eat immediately after a workout or wait a few hours? And why do you sometimes feel hungry after your workouts, but other times not at all?  

Throughout this article, we will dive into the top three factors that impact hunger after a workout and how to address them as well as discuss the anabolic window and what research says about it. 

But first, a note about hunger and hormones

Many people assume that since you burned calories during a workout, you should feel hungry when you are done, but that might not always be the case. A hormone called ghrelin is actually responsible for appetite stimulation, and it is released when blood sugars are low or when your stomach is empty, signaling to your brain that it’s time to eat. For this reason, burning calories does not directly impact your hunger,1 however, there are many aspects that do.

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Factor 1: pre-workout meal

Do you find yourself always starving post-workout? If you answered yes, then looking at your pre-workout nutrition might be beneficial. For example, having a quick snack that provides a source of protein and carbohydrates before your workout can help prevent post-exercise cravings and will enhance performance by giving you fuel for your workout. So if you enjoy having a full meal one to four hours before working out, stick with it. However, try to avoid going more than four hours without food prior to a workout or you may unnecessarily cause your blood sugar levels to drop, leaving you feeling lightheaded or nauseous.1,2 

Factor 2: type of exercise

The type of exercise you do also has an impact on your hunger levels. Research has shown that moderate to high-intensity aerobic exercises such as running, cycling, and swimming suppress ghrelin, therefore reducing appetite post-workout.3 However, the opposite is seen with resistance training – you may experience an increase in appetite due to muscle breakdown which causes the body to signal for more fuel in order to recover. But keep in mind, everyone’s response to exercise can vary. Therefore, it is important to know your own body cues and note how you’re feeling after working out in order to fuel accordingly. 

Factor 3: hydration

The hypothalamus is the part of the brain responsible for interpreting both thirst and hunger, and since thirst cues tend to sometimes be subtle, many tend to mistake thirst for hunger. This can be counterproductive when it comes to fueling for fitness as it may lead to drinking less water and eating more calories.5 Not to mention, being dehydrated can make you feel lightheaded, weak, nauseous, and can even lead to muscle cramps.6 For this reason, it is crucial to drink enough water before, during, and after a workout. The American Council on Exercise recommends the following:7

  • Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising.
  • Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up.
  • Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise.
  • Drink 8 ounces of water no more than 30 minutes after you exercise.

Not feeling hungry right after working out but feeling like you’re starving an hour later?

This might happen more often than you think and there is a reason. When you’re working out, your body focuses on providing blood flow to the working muscles such as the heart, legs, and arms. This means that other organs that are not being actively used, such as the stomach, receive less blood flow causing digestion to slow down. Once you’re done working out, your body could take up to 45 minutes to redirect the blood flow and release those appetite-stimulating hormones, delaying the sense of hunger.8

Should you eat even though you’re not hungry?

Short answer – yes. It is important to eat after a workout as it will help with recovery, performance, and even injury prevention. It doesn’t have to be a full meal, but having a quick snack such as a protein shake with fruit can make a difference in how you will feel. But if you’re not feeling hungry at all after a workout, aim to have a meal at least two hours after your pre-workout meal as this will also help with blood sugar regulation. Research suggests that pre- and post-workout meals should not be separated by more than 3-4 hours, after a 45-90 minute training session.9

What is the anabolic window?

For decades there has been a widespread concept called the anabolic window, which is the time frame following your workout where the consumption of protein and carbohydrates is recommended to replenish the energy lost and help with muscle recovery. This concept has risen in popularity as it is thought to be the ideal state where the body absorbs nutrients. 

While it is true that the consumption of carbohydrates and protein is essential and has beneficial effects on training, the 30-60 minute time frame in which your body absorbs these nutrients is not as narrow as we once thought. In fact, ongoing research has suggested that the body will still take advantage of the nutrients up to 6 hours post-workout. Additionally, a study conducted in 2017 proved that if a pre-workout meal or snack containing both protein and carbohydrates is consumed, then your post-workout meal doesn’t need to be consumed immediately after you finish your workout. 10,11

So, what does this mean?

To simplify, there’s absolutely no harm in consuming carbohydrates or protein right after training, so if this works for you, keep it up. However, the fact that you must consume these sources within the first 30 to 60 minutes post-workout to get all the benefits is not true, as there is not enough scientific evidence to prove it. Instead, focusing on total carbohydrate and protein intake rather than specific timing can be more helpful to ensure that you’re replenishing your energy and enhancing muscle growth and recovery.
If you have additional questions about your post-workout nutrition or want to learn more about the anabolic window, we can help! Click here to meet with a registered dietitian nutritionist today.

References:

  1. https://www.self.com/story/theres-a-surprising-reason-youre-hungry-after-a-workout
  2. https://www.healthline.com/health/fitness-exercise/working-out-on-an-empty-stomach#risks 
  3. https://scholars.wlu.ca/etd/1851/
  4. https://mlj.goums.ac.ir//article-1-1025-en.html
  5. https://www.corporatewellnessmagazine.com/article/hunger-vs-thirst 
  6. https://familydoctor.org/athletes-the-importance-of-good-hydration/ 
  7. https://www.acefitness.org/resources/everyone/blog/6675/healthy-hydration/ 
  8. https://www.runnersworld.com/nutrition-weight-loss/a30980352/eating-after-workout-run-refuel-not-hungry/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/
  10. https://lewis.gsu.edu/2021/10/13/fact-or-fiction-the-anabolic-window/#:~:text=While%20the%20common%20belief%20is,the%20individual%20is%20training%20in.
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/

Post written by FFC Dietetic Intern Patricia Rodríguez.

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Simple Ways to Incorporate Plant-Based Proteins Into Your Diet

More and more frequently, I’m hearing my clients set goals to eat fewer animal products. Whether it’s because their doctor recommended it, their friend is trying it or they’ve heard it’s good for the planet, I’m all about this direction of behavior change. Those that follow a plant-based diet have lower rates of obesity, diabetes and heart disease than those that eat meat. In addition, a diet rich in plants reduces pollution and destruction of topsoil and slows deforestation.  

While completely cutting out animal-based products may seem like the best option, I find that any diet change that happens too quickly is less likely to be sustained. If you are looking to move to a plant-based diet, I encourage you to begin by finding small ways to swap animal sources for plant sources in your overall diet. These swaps can help you get started:

Scrambled Eggs → Scrambled Tofu or Chickpeas

Use the same vegetables you would include with your scrambled eggs, but use mashed tofu or chickpeas instead of eggs. Season, saute and enjoy.

Bolognese Sauce → Tomato Sauce with Lentils

Lentils provide more fiber than ground beef and still house that filling protein. Buy them precooked in cans for ease.

Chicken Stir Fry → Chickpea Stir Fry

That wasn’t a typo! Chickpeas are just as hearty as chicken, but chickpeas help to cut back on the saturated fat and environmental impact of chicken.

Related: 10 Easy Ways to Increase Your Vegetable Intake

Cheese → Nutritional Yeast

Use nutritional yeast on top of pasta, stuffed peppers or roasted vegetables in place of cheese. This ‘seasoning’ packs a punch with B vitamins for high energy and still gives you the umami flavor of cheese.

Yogurt → Chia Pudding

Combine 2 Tbsp chia seeds with 1/2 cup plant-based milk, seal and let sit in the fridge overnight. In the morning, you’ll find a thick yogurt-y substance that you can top with fruit and nuts for even more of a nutritional boost.

Post written by FFC Contributor and Registered Dietitian and Medical Services Coordinator Amy Silver. 

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Chocolate Secret Spinach Oil-Free Plant-Based Muffins

Most vegan baking recipes involve lots of oil, refined sugar and refined flour. While these treats are free of animal products like butter, milk and eggs, they can often be less than nutritious. Taking a whole foods, plant-based approach to baking means get rid of refined ingredients. That means no oil, no sugar, no syrup, and only whole grain flour. How can you create a moist, delicious chocolate muffin under those guidelines? The secret: Spinach.

Spinach Adds Moisture, Replacing Oil

Removing oil from a baking recipe can leave you with a dry, crumbly muffin. To replace this lost moisture, I used spinach. Like most vegetables, spinach is packed with water. Technically, you could use any green in this recipe. However, sweet baby spinach is the ideal plant-based ingredient. It has natural sweet flavor, which compliments the flavor of these muffins well. Plus, you can find pre-washed bags in the produce section. Which means it’s quick and convenient.

To add even more moisture to the recipe, I also used unsweetened applesauce and unsweetened plain almond milk. These ingredients help create a smooth batter so that the muffins get plenty of rise during baking. You can use any plant-based milk for this recipe, though. Soy milk and rice milk also work.

Spinach is the secret ingredient to keep these oil-free muffins moist in this plant-based vegan recipe

Dates and bananas add sweetness, which means no refined sugar, syrup or honey

Unlike most vegan baking recipes, I want to keep this whole foods, plant-based. Therefore, I am trying to avoid refined ingredients like sugar, syrup or honey. Even so-called “healthy” sugars like coconut sugar and maple syrup are quite calorie-dense. Plus, they can spike your blood-sugar, making your energy fluctuate.

To sweeten this recipe, I used a combination of dried dates and ripe bananas. Pitted deglet noor dates add deep rich sweetness, similar to brown sugar or coconut sugar. However, they are loaded with fiber, which helps prevent your blood-sugar spike. Bananas have a lighter sweetness, similar to white sugar. They are also loaded with fiber and other nutritious vitamins and minerals like potassium, B6 and vitamin C. Using a combination helped balance the sweetness for these awesome plant-based muffins.

A blend of whole grain spelt flour and brown rice flour creates perfect texture

The last element to consider in this healthy vegan recipe was the dry ingredients. Again, many vegan baking recipes still use refined white flour. However, I wanted to use whole grain flours to keep this plant-based.

It took quite a bit of trial and error, but I found the perfect ratio of whole grain spelt flour and brown rice flour. Spelt flour has a nutty, rich flavor, which complements the chocolate flavor of these muffins. Brown rice flour helps retain moisture. This gives you moist muffins, with the perfect texture. Together, they create a crumble that has a good chew while also staying light and fluffy.

You’ll love these plant-based oil-free chocolate secret spinach muffins. They are: 

  • Moist and Perfectly Sweet
  • Freezer-Friendly
  • Kid-Friendly
  • Healthy
  • Chocolatey

Whole food, plant-based baking means you get more nutrition for less calories. We call this calorie density. Each of these muffins is only:

  • 120 calories
  • 1 gram fat
  • 17% daily fiber
  • 3 grams protein
  • 36% of daily calcium

Level: Medium
Servings: 16 muffins
Ready In: 40 minutes

Ingredients

  • 1 cup (200g) pitted dates
  • 5 ounces baby spinach, about 4 cups
  • ½ cup (114g) applesauce
  • 1 ½ cups (330g) mashed ripe bananas (about 3 bananas)
  • 2 teaspoons vanilla extract
  • 6 ounces (3/4 cup) unsweetened plain almond milk
  • 1 teaspoon instant espresso powder
  • 1 cup (120g) spelt flour
  • ½ cup (80g) brown rice flour
  • ½ cup (48g) cocoa powder
  • 2 teaspoons baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • ¼ cup coconut flake

Directions

  1. Preheat your oven to 350. Line 16 muffin cups with parchment paper muffin liners.
  2. For the wet mixture: In a blender, combine the dates, baby spinach, applesauce, bananas, vanilla, almond milk, and espresso powder. Puree until smooth, scraping down the sides of the bowl as needed.
  3. For the dry mixture: In a large mixing bowl, place the spelt flour, brown rice flour, cocoa powder, baking powder, baking soda, and salt. Use a whisk to combine.
  4. Pour the pureed wet mixture into the bowl with the dry ingredients. Use a whisk to thoroughly combine. Try not to overmix as it will toughen the dough.
  5. To portion and bake the Chocolatey Secret-Spinach Spelt Muffins: Portion the batter into the pre-lined muffin tin, filling each cup about ¾ cup full. Sprinkle the coconut flake onto each muffin. Place in the oven and bake 25-30 minutes, until a toothpick can be inserted and come out clean.
  6. Remove and let cool 10 minutes in the muffin tins. Cool to room temperature. Then enjoy or refrigerate for later.

Chef Katie’s Healthy Cooking Tips:

Spelt Flour: Spelt flour is milled from a whole grain, a member of the wheat family. It has a nutty flavor that accents the chocolate in this recipe. Find it in the baking section of most groceries, near the other flours.

Gluten-Free:  Spelt is a member of the wheat family so it contains gluten.  For a gluten-free version of this recipe, substitute with a gluten-free all-purpose baking mix.

Dark Cocoa Powder: For the best flavor, use a high-quality dark baking cocoa powder. It’s worth investing in a product that has deep, rich flavor. This will make your chocolate baking more delicious.

Nut-Free:  You can substitute a nut-free, plant-based milk for the almond milk.  Soy milk, oat milk, and rice milk would work. Be sure to use plain, unsweetened milk for the best flavor.

Keep it Green:  You can omit the cocoa and espresso for a Mean Green version of this recipe.  Add ½ cup of spelt flour to make up for the cocoa powder. These end up tasting more like banana bread – a delicious, healthy, plant-based breakfast muffin!

Oil-Free Baking: I’m on a Mission to get rid of empty calories, like those found in refined oil. This recipe uses applesauce and whole foods to replace oil. For spray-free baking, use parchment muffin liners.

Post written by FFC group fitness instructor Katie Simmons. Some photos provided by Katie Simmons.

More about Katie: Katie is a group fitness instructor at FFC and is also a personal chef based in Chicago. She specializes in creating delicious, healthy recipes for those with special dietary concerns like gluten-free, oil-free, plant-based, and low-residue. You can see more at www.plants-rule.com. You can also see more recipes at www.facebook.com/plants-rule and follow her on Instagram at @chefkatiesimmons.

Nutrition Facts

Serving Size:

1 muffin

Amount Per Serving:

Calories 120

% Daily Value

  • Total Fat 1g 2%
  • Saturated Fat 1g 3%
  • Cholesterol 0mg 0%
  • Sodium 189mg 8%
  • Potassium 278mg 8%
  • Total Carbohydrates 27g 9%
  • Fiber 4g 17%
  • Sugar 12g
  • Protein 3g 5%
  • Calcium  36%
  • Iron 6%
  • Vitamin A 17%
  • Vitamin C 12%

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Finding Balance in Your Diet and Challenging Your Food Guilt

As a dietitian, many clients come to me mostly for weight loss purposes. One of the most important messages I teach my clients is that achieving weight loss isn’t about depriving yourself of less healthy food choices, but finding balance in your life to enjoy those foods in a more moderate fashion. 

Let’s use sweets as an example. There are three types of people when it comes to eating sweets. There is the person that can enjoy a small piece of 70% or higher dark chocolate daily to cure a sweet tooth, someone that needs 5-10 pieces at a time to feel satisfied (this is me, by the way) and someone that cannot have any sweets because it leads to a night full of chocolate, ice cream, candy bars etc. 

Related: Sugar Cravings — Causes and What They Might Mean

I personally do not buy sweets for my house because that makes eating in moderation difficult for me. Instead, I go out for dessert once per week, as I’ve found that this helps me find a balance between healthy eating and eating foods that feed my soul (anything chocolate!).

Keep in mind that no one is perfect, and there are times that my clients (and I) will overindulge. In these situations, remember that no one is a perfect eater and that it’s important to be kind to yourself. Instead of throwing in the towel after a slip up, brush yourself off and focus on making the next healthy choice with your eating habits. No one meal or slip up will ruin all of your efforts. 

Also, when you indulge, do not think of it as “cheating.” There is nothing wrong with an indulgence from time to time. Telling yourself that you are “cheating” when you eat foods that are not considered healthy often leads to a downward spiral of continued overindulgence and a massive feeling of guilt.

Related: Are you struggling in your relationship with food? 

Food, while meant to give you energy and prevent disease, should also be enjoyed with people you love and from time to time, should fuel your soul. Finding that balance is the key to health, because too much of anything isn’t necessarily a good thing!

For more information on how to find balance with your food choices and how to see results without fad dieting please reach out to FFC Park Ridge’s registered dietitian, Alicia Huggler, MS, RDN, LDN at ahuggler@ffc.com.

Post written by FFC Contributor and Registered Dietitian Alicia Huggler. 

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Vegan, Gluten-Free Recipe: Kale Waldorf Salad

Sweet, nutty and tangy, this vegan, gluten-free salad hits it all. The ingredients in the salad work double-duty as the ingredients for the oil-free dressing. Walnuts provide healthy fats. Apples and raisins add natural sweetness, and Dijon adds a tangy kick. This will win over any veggie skeptic. Serve with Butternut Squash Bisque, Mushroom Soup with Barley and Leek or Farro Vegetable Soup for a satisfying dinner.

kale salad with apples

Level: Easy
Servings: 6
Ready In: 15 minutes

Ingredients

  • 1/2 cup chopped walnuts
  • 1/2 cup raisins
  • 2 sweet, crisp apples (like Gala, Fuji, Braeburn or Honeycrisp)
  • 3 stalks celery, thinly sliced
  • 2 tablespoons Dijon mustard
  • Salt and Pepper, to taste
  • 2 tablespoons Champagne vinegar
  • 1 bunch lacinato kale

Directions

To prep ingredients:

Soak raisins in about 1/4 cup warm water, to soften. Toast walnuts in a 375 degree oven, 10-13 minutes, until golden and aromatic. Remove and let cool.

To make salad:

Strip kale from stems and thinly slice.

Place half of the celery, apples, walnuts and raisins in one bowl with the kale. This is your salad.

Place the other half in another bowl, along with the raisin soaking liquid, and mustard. This will become your dressing.

Place dressing ingredients in a blender with a couple tablespoons of water. Puree. Dressing should be a pourable, creamy consistency. Add water as needed to reach this consistency. Taste for salt and pepper.

Add dressing to salad ingredients. Use your hands to mix well.

Serve and enjoy. Gets even better after a day.

Related: 10 ways to increase your veggie intake

Chef Tips:

  • Apple Varieties: Choose any sweet, crisp apples for this salad.  Or, try it with pears!  
  • Kale Varieties: Kale comes in lots of varieties, including green curly, dark Tuscan and purple. Even the dark Tuscan kale has similar varieties like Dino and Nero. The original Italian version of this recipe calls for dark Tuscan kale, but you can use whatever variety you like.
  • Champagne Vinegar: This clear vinegar provides a light, mild flavor and is not as harsh as other acids like white wine vinegar or lemon juice. You can use it in other recipes calling for these ingredients.

Yield: 9-10 cups

Post written by FFC group fitness instructor Katie Simmons. Some photos provided by Katie Simmons.

More about Katie: Katie is a group fitness instructor at FFC and is also a personal chef based in Chicago. She specializes in creating delicious, healthy recipes for those with special dietary concerns like gluten-free, oil-free, plant-based, and low-residue. You can see more at www.plants-rule.com. You can also see more recipes at www.facebook.com/plants-rule and follow her on Instagram at @chefkatiesimmons.

Nutrition Facts

Serving Size:

About 1/6 recipe, 1 – 1 1/2 cups

Amount Per Serving:

Calories 134.17

Calories From Fat (44%) 59.35

% Daily Value

  • Total Fat 7.1g 11%
  • Saturated Fat 0.68g 3%
  • Cholesterol 0mg 0%
  • Sodium 99.8mg 4%
  • Potassium 440.89mg 13%
  • Total Carbohydrates 17.27g 6%
  • Fiber 2.04g 8%
  • Sugar 0.62g
  • Protein 4.13g 8%
  • Calcium 59.99mg 6%
  • Iron 89.04mg 495%
  • Vitamin A IU
  • Vitamin C 0mg 0%

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How I Meal Prep Lunch for a Week Plus Helpful Tips for Meal Prep

My friends and coworkers often ask me about weekly meal prep. I am very passionate about healthy eating. In multiple conversations with friends and coworkers, I have noticed most people want to do it, but find it difficult to justify the time and question the cost savings. As someone who has prepped meals for years, I am a firm believer that it saves time, money, and provides many health benefits.

Here are the common questions people ask me about meal prep:

  • What do you make during meal prep?
  • How long does it take to cook?
  • Does your food taste good at the end of the week?
  • Is it cheaper than eating out?

As a member of corporate America, I find myself constantly influenced by the dark side of donuts, candy, and/or some sort of processed food. In the beautiful city of Chicago, it’s even more difficult, having restaurant upon restaurant within blocks of my apartment calling my name with cuisine from around the world. I believe that life is short and you should enable your body to experience these great restaurants.

Notice that I used the word “enable” versus “treat myself.” What I mean by this is that I believe there’s always a balance between treating yourself and eating too much of the wrong stuff. With that said, I feel that one meal we can take control of and help us throughout our day is lunch. Lunch is the meal that creates the break in our work day. Regardless if you’re in corporate, hospitality, or health care, you need to eat lunch. It is far too easy to go with what everyone else is having (hamburger, processed sandwich, etc) and let this meal get away from us.

This is where meal prep comes into play and making a healthy choice can really be easy with weekly meal prep. Meal prep enables your body to truly enjoy cheat meals (I’ll explain that later) without the guilt. The purpose of this message is to not only answer the questions above but outline them in a way that logically proves that meal prep is worth your time and money.

Though you can meal prep for any time of day, I will keep this overview to lunch – as it’s the most common meal everyone asks about. Lets get started!

What do you make?

The answer to this questions depends on the type of food you eat. Personally, I prefer the Paleo lifestyle and my food choices are limited to lean meats, seafood, vegetables, fruits, nuts & seeds, and healthy fats. I look for a balanced portion of a protein, greens, and carbohydrates for lunch. This allows me to have my break during the day and be able to get back to work without the afternoon dip.

Here’s what a typical lunch may look like:

Meal prep tips

How long does it take to cook?

I start with skinning the sweet potatoes and throw them into the oven since they take the longest. I time the broccoli start time to end the same time as the sweet potatoes. Once those two are complete, I move onto the chicken and grill it outside, which takes roughly 30 minutes. The food prep and cooking time will take you roughly 1.5 hours in total.

Related: check out even MORE food prep tips for various steps in the process to help make this easy time, money and progress saver a regular part of your routine.

Meal Prep = Time Saver

I always like to compare this to the alternative. Let’s look at both scenarios of going to get food and bringing it back to your desk versus eating there. I did time trials by walking with coworkers to grab their lunch and I found that the average time was roughly 15 minutes to go there and back. Total time throughout the week is an hour and 15 minutes. Ok, we’ve saved some time!

In a different situation, let’s look at how much time is saved in comparison to when you eat at a restaurant. I began timing this trial from the time we sat down and began to eat. I excluded any sit down restaurants that included a server since the lead times varied by person and restaurant. I came to the conclusion of an average 15 minute eating time. Combining that with travel time, you’re looking at 2 hours and 30 minutes saved per week.

Does your food taste good at the end of the week?

This one intrigued me for a while as I did notice that my chicken would become rubbery or not taste as good toward the end of the week. A trick you can use to help your food last and taste better longer is with your freezer. I do my meal prep on Sundays and put Monday and Tuesday’s meals in the refrigerator. The rest goes into the freezer and I pull out one meal each day throughout the week. Monday, I pull out Wednesday, etc.

Is it cheaper than eating out?

Yes, meal preparation will save you money. Below is an outline of the cost comparison between purchasing groceries vs. eating out. Please note, I am measuring groceries for a single person, using the chicken/broccoli/sweet potato meal outlined above.

If you go out to eat each day, lunch costs anywhere from $6 (typical fast food options) to $10 (Chipotle, Panera, etc.) depending on where you go. Add a sugary Coke, that’s another $2.00. The numbers speak for themselves.

Final Thoughts on Meal Prep

Regardless if you’re training for a race, show, or looking for ways to be healthier, I am a firm believer that meal preparation can bring value to your day and life. You will not have to worry about answering the question, “What should I eat for lunch?” You have the opportunity to learn to cook new meals and try something new every week. Not only will meal prep save you money on a weekly basis, but you’ll get more out of your day. We can’t get more time in a day, but we can make the most of it.

For more about meal preparation and fitness, follow me on Facebook and Instagram!

Post written by FFC Union Station member Omar R. 

 

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