How to Fuel your New Workout - Tips from local registered dietitian Dr. Cece Reeder
With new fitness routines from New Year’s resolutions, adapting your nutrition is crucial for sustained performance. Dr. Kelsey Reeder answers common questions about performance nutrition, including the importance of pre- and post-workout meals, protein intake, and the role of supplements.
Article by Dr. Cece Reeder
With new fitness routines established from New Year’s resolutions, it is important to ensure that adaptations in nutrition are made to sustain performance. This month, I’m answering the most commonly asked questions pertaining to performance nutrition.
Should I eat before working out?
It is important to fuel our bodies prior to exercising, ideally eating within 1-4 hours leading up to the exercise. For those that are early morning exercisers, this is especially important to consider since the last time your body was fueled was likely 8 or more hours before hand. Overnight, our body is relying on the food we consumed at dinner to keep our body functioning, so when we wake up, our energy stores are low. These energy stores that are being used overnight are the storage form of carbohydrates. Carbohydrates, despite their terrible publicity, are essential for life and to fuel our exercise routines.
Some of the bad press associated with carbohydrates is that it provides us with “quick energy.” This same reason why many people are fearful of carbs is why they are beneficial for exercise - the quick breakdown allows us to to have energy readily available to continue on with exercise. Research suggests that those that consume a diet lower in carbohydrates actually may experience lactic acid production (aka that “burning” sensation) earlier in exercise, which tends to prohibit individuals from lasting longer.
Because of the benefits of carbohydrates, it is recommended to consume carbs before exercising. It’s a common misconception that protein is needed prior to exercise; however, consuming protein or dietary fats beforehand does not lend to improved outcomes; rather, consumption of these two macronutrients can create gastrointestinal distress during movement.
Short answer: Yes! Especially carbs!
What is the best timing to eat after exercising?
Exercise depletes the body of energy, so we want to ensure that we are refueling properly. Replenishing the body of carbohydrates and protein thirty minutes to an hour after exercise is associated with the most benefits in muscle recovery. This is not to say that waiting to eat past the hour post-exercise mark is “bad;” however, it is not as optimal for our body.
Short answer: Carbs and protein within 30 minutes to an hour after exercise.
How many grams of protein should I be consuming per day?
Frankly speaking, some of the growing trends on social media providing advice of protein needs is frightening. Not only are some of the recommendations near impossible to meet, but they fail to provide an individual approach; meaning, they do not consider an individual’s medical history, physical activity, or personal goals. Further, the majority of protein recommendations are far too high, which can cause an array of health consequences. A good rule of thumb for generalized protein recommendations includes making a quarter of your plate at mealtime a source of protein. For more personalized information, consult a qualified health professional.
Short answer: Protein recommendations should be personalized and most individuals are likely meeting protein needs with their existing diet.
What supplements should I be taking to improve my performance?
It seems like every so often a new supplement garners the attention and affection of the population. Supplements can be beneficial; however, it is also based on an individual. Some factors that dietitians consider before recommending supplements includes: an individual’s overall diet, lab work, medication, and other regularly consumed supplements and herbs. Instead of relying on a friend or celebrity for supplement advice, remind yourself that your individual needs and lifestyle is not the exact same, and what is best for one person, may not be best for you.
Short answer: Be weary of attractive marketing for supplements, they may not always be necessary.
Nutrition can enhance your fitness routine, and maintaining the mindset that nutrition is a personalized science and food is fuel can help ensure that you are making the most of your next workout!
Dr. Kelsey “Cece” Reeder, DCN, RD is a clinical and private practice registered dietitian in Fairfield County. Dr. Cece is now accepting new patients! Email nutrition@club-sweat.com for any inquiries.
Combining Weights with Functional Exercises for a Balanced Workout
Enhance your strength and agility with Club Sweat's innovative approach of combining weights with functional exercises. Visit our Westport studio or use our digital app for expert-guided workouts anytime, anywhere.
At Club Sweat in Westport, Connecticut, we're dedicated to helping you achieve your fitness goals through innovative and effective workout strategies. One powerful approach we advocate is combining weights with functional exercises. This method not only builds strength but also enhances your everyday movements, providing a balanced workout that keeps you fit and agile.
Why Combine Weights with Functional Exercises?
Functional exercises mimic real-life movements, improving your overall functional strength and stability. When you integrate weights into these exercises, you enhance muscle growth, endurance, and overall fitness. This combination ensures you are not just strong but also capable of handling daily tasks with ease.
Benefits of This Approach
Enhanced Strength and Stability: By incorporating weights, you challenge your muscles and improve your stability, making everyday tasks easier.
Injury Prevention: Functional exercises improve your body's coordination and balance, reducing the risk of injuries.
Efficient Workouts: Combining weights with functional exercises allows you to target multiple muscle groups simultaneously, making your workouts more efficient.
Versatility: This approach can be easily adjusted to suit all fitness levels, from beginners to advanced athletes.
How to Integrate Weights with Functional Movements
Squats with Shoulder Press: Start with a basic squat holding dumbbells. As you stand up, press the weights overhead. This compound movement works your lower body, core, and shoulders.
Lunges with Bicep Curls: Perform a lunge while doing a bicep curl. This exercise targets your legs, glutes, and arms simultaneously.
Deadlifts with Row: Combine a deadlift with a bent-over row to engage your back, hamstrings, and core.
Planks with Dumbbell Rows: In a plank position, row each dumbbell alternatively. This move challenges your core stability and upper body strength.
Kettlebell Swings: This functional exercise enhances hip power, strength, and cardiovascular fitness. Adding a kettlebell increases the intensity and benefits.
Experience It at Club Sweat
Our expert coaches at Club Sweat are here to guide you through these combined workouts, ensuring you perform each movement with proper form and maximum efficiency. By visiting our studio in Westport, Connecticut, you can experience firsthand the benefits of this integrated approach under the supervision of our experienced trainers.
Stay Fit Anytime, Anywhere with Our Digital App
We understand that your schedule can be hectic, which is why we offer the Club Sweat digital app. With our app, you can access all the benefits of our expertly designed workouts from the comfort of your home or while traveling. Our app provides a variety of classes and personalized programs that incorporate weights and functional exercises, ensuring you stay on track with your fitness goals anytime, anywhere.
Join Us Today
Ready to transform your fitness routine? Visit Club Sweat in Westport, Connecticut, and let our team help you combine weights with functional exercises for a balanced and effective workout. Don't forget to download our app to continue your fitness journey with us wherever you are.
At Club Sweat, we're committed to helping you achieve a healthier, stronger you. Join us and discover the power of combining weights with functional exercises!
The Importance of Warm-Up and Cool-Down in High-Intensity Training
Explore the importance of warm-up and cool-down routines in high-intensity training at Club Sweat in Westport, Connecticut. Learn how these practices enhance performance, reduce injury risks, and aid muscle recovery for effective workouts.
At Club Sweat in Westport, Connecticut, we are dedicated to helping you achieve your fitness goals safely and effectively. Whether you’re a seasoned athlete or just beginning your fitness journey, understanding the importance of proper warm-up and cool-down routines is essential for maximizing your high-intensity training sessions. Let's explore why these practices are crucial and share some essential tips for preparing your body for exercise and aiding recovery afterward.
Why Warm-Up and Cool-Down Matter
Warm-Up: A proper warm-up gradually increases your heart rate and blood flow to muscles, preparing your body for the demands of high-intensity exercise. It helps to:
Improve performance by enhancing muscle efficiency.
Reduce the risk of injuries by increasing muscle elasticity.
Prepare your mind and body for the workout ahead.
Cool-Down: Cooling down allows your body to transition back to a resting state. It helps to:
Gradually reduce heart rate and breathing.
Prevent blood pooling in the muscles, which can cause dizziness or fainting.
Promote muscle recovery and flexibility through stretching.
Essential Warm-Up Tips
Dynamic Stretching: Engage in movements that mimic the exercises you’ll be performing. Examples include leg swings, arm circles, and torso twists. Dynamic stretching increases range of motion and muscle temperature.
Light Cardio: Start with 5-10 minutes of light cardiovascular activity like jogging or cycling. This helps to gradually elevate your heart rate.
Specific Movements: Incorporate exercises specific to your workout. If you’re focusing on strength training, include bodyweight squats or push-ups to activate relevant muscles.
Essential Cool-Down Tips
Gradual Slowdown: After your workout, gradually decrease the intensity with 5-10 minutes of light activity, such as walking or gentle cycling.
Static Stretching: Focus on major muscle groups used during your workout. Hold each stretch for at least 15-30 seconds to improve flexibility and reduce muscle stiffness.
Hydration and Nutrition: Replenish fluids and nutrients lost during exercise. Drink water and consider a balanced snack with protein and carbohydrates to aid muscle recovery.
Experience Club Sweat
At Club Sweat, our experienced coaches emphasize the importance of incorporating warm-up and cool-down routines into every high-intensity training session. By visiting our studio in Westport, Connecticut, you can benefit from personalized guidance and learn the best techniques to prepare your body for exercise and ensure effective recovery.
Stay Fit Anytime, Anywhere with Our Digital App
Can't make it to our Westport studio? No problem! Our Club Sweat digital app offers all the benefits of our expert-guided workouts, including comprehensive warm-up and cool-down routines, right from the comfort of your home or on the go. With access to a variety of classes and personalized programs, you can maintain your fitness regimen and receive the best expertise from our coaches anytime, anywhere.
Join Us Today
Ready to optimize your high-intensity training with proper warm-up and cool-down routines? Visit Club Sweat in Westport, Connecticut, and let our team help you achieve your fitness goals safely and effectively. Don’t forget to download our app to continue your fitness journey with us wherever you are.
At Club Sweat, we’re committed to your health and fitness. Join us and discover the benefits of a well-rounded workout routine!