It’s not a lot of work~

…. to plan your before and after workout meals.

I’ve heard it all. Don’t eat, Eat! Really - if we do eat - What do we eat before and after a workout?

I’ve read a lot of information on this topic and what I’ve found is YOU SHOULD EAT before and after a workout.

Your body needs the fuel. If you’ve ever been unfortunate enough to run out of gas - you know there is just nothing you can do if there is no fuel in the tank. The car won’t go! Our bodies are the same. We have to feed our bodies.

This is what I’ve learned:

Before a workout - High Carb/Moderate Protein

Half a Banana with a half serving of Peanut/Almond Butter

Hummus with a serving of Pita Chips

A Handful of Almonds or Walnuts with an apple

After a workout, your meal or snack should be higher protein and lower carb

A Half of a Garden Burger on a toasted whole wheat english muffin

A Protein Drink with half of a serving of peanut butter/ half a banana

If you’re out and can’t get a proper snack, try to find a good protein bar. You don’t want to eat a bar that is too high in calories, you want one with lower carbs and a good amount of protein. The Trio Bar and the Luna Bar are good choices that I’ve found.

Good Luck and Get Working!

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September 23, 2009 | Filed Under Assistance on your journey

Comments

2 Responses to “It’s not a lot of work~”

Sheryl on September 26th, 2009 10:06 am

Dear Dee,
I enjoyed finding your site this am. I had lapband surgery 24 months ago! It never worked!
I have been in for fills, and returned the next day because it was too tight and I couldn’t swallow a capsule - like advil or something. I am headache prone and that is an absolute must. The first year I was in the office 26 times.
I can either swallow, or I can’t. We’ve never found the right “sweet spot” for my fills.
I am so depressed over the thousands and thousands of dollars I’ve spent on diets and now this surgery. I am a sugar or sweet addict also. I do pretty well for a week or two, then just LOSE it! Temptation or cravings hit and there’s no stopping me. Portions have NEVER been an issue for me. I have never been a big portion person. I am satisfied with very small meals, but then the sweet tooth hits and BAM!
So… if you have any suggestions I’d love to hear them. I haven’t been to my surgeon in 8 months because I’m so discouraged. Tight, too tight, not tight enough. Eeeek!
Sincerely,
Sheryl
dee on September 27th, 2009 1:34 pm

Dear Sheryl!
First let me say how sorry I am that you’ve struggled so much over the last 24 months. As we both know the Lap Band is the most difficult of all WLS tools. We have no malabsorption issues and we really have to do it all on our own. Which we both know is not easy. I battle evil sugar cravings each month during the dreaded T.O.M. so I can understand what you’re dealing with. Unfortunately, you’re dealing with it on a daily basis. Bless your heart. I know what it’s like to be tight. I was that way in December. It makes it so hard to eat right and we end up making poor choices.
These are my suggestions and what I have to do during my PMS times when the cravings for sweets are so strong.
I log all my food into http://www.fitday.com, everyday, not just during that TOM. When the cravings are more than I can control, I allow myself one treat a day - because I know if I don’t then I will be thinking about it all day. I log that treat into my food log. I own it. I keep my calories at 1200 to 1400 a day. I keep my carbs (while I’m not doing the Plateau buster’s diet) to less than 100 grams and my fats to 30% of my total calories. Using a program like fitday helps me see my percentages and I am able to plan my entire day out in the morning. If I’m craving something sweet, I log it in. Maybe it’s a cookie or a piece of pie. Maybe I’ll be satiated with a few bites of lemon pie or half of a cookie. I don’t beat myself up for having those cravings, but I try to portion control the sweets. Maybe it’s just a little chocolate kiss. I log it. Nine chocolate kisses is a serving. 200 calories, 12 grams of fat, 3 grams of protein and 25 grams of carbs. If you’ve almost reached your allotment of carbs and fats for that day, eat half of a serving. 4 kisses are 89 cal, 5.3 fat, 11 carb, 1.3 prot. I didn’t get the band to be on a diet for the rest of my life. I got the band as a tool to help me get to a healthy weight and stay there! Staying there is the BIGGIE! I think I need to learn to live with my Band.
Where are you now with your band? Are you able to be satiated for 4 hours after eating a 1 cup to 1.5 cup meal of solid food? Are you able to eat solid protein without getting stuck? If you’re getting hungry before the 4 hour mark, go back and get a tiny tiny tiny fill. Sometimes a fill of 0.3cc can make a huge difference. My friend is able to see find big restriction with teeny tiny fills. Will your doctor just give you a teeny fill? Does he/she use the drink/fill method?
My advice is to start new. Go back to the first day of your Band and start fresh. Return to those rules - no drinking with your meals, eating solid protein first and Sheryl, log your food in. I know it sounds like a lot of work, but it’s worth it. Allow yourself a sweet treat. Don’t leave the entire bag of M&M’s on your counter. Measure your servings - put them in tiny baggies and put the rest in the freezer. Allow yourself that sweet - own it - log and account for it in your entire day’s intake. Keep your calories low and start working out. Baby steps. One day at a time, Sheryl. Write me anytime. I’d love to be your support. I am sorry I can’t do more.