How to Fuel your New Workout - Tips from local registered dietitian Dr. Cece Reeder

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.

Nutrition Goals on the Go

Vacation season is in full swing in August, but that doesn’t mean that our nutrition goals have to stay behind at home! 

We want to find a balance of finding enjoyment in what we eat, while also consuming foods that nourish and fuel our bodies to complete our desired activities.

While away from home, we are away from a kitchen; therefore, many, if not all, meals are eaten out at restaurants. Given this reality, my tips featured in April’s issue for eating out at restaurants are certainly applicable. 

1. Don’t “save up” for a night out

2. Make your meal balanced

3. Eat seasonally

4. Take advantage of leftovers

5. Practice mindfulness at your meal

Tips that are more unique to vacationing: 

1. Make reservations ahead of time – Set a concrete plan of when you will eat at least one of your meals. This will help to plan the remainder of your meals, while mitigating the amounts of times that you reach a point of starvation. This will help with maintaining mindful eating practices.

2. Check out the menu ahead of time – Since you are booking your reservation ahead of time, you can take that moment to look at the menu and plan how to make a complete, balanced meal based on the menu offerings!

3. Pack your snacks – Traveling with snacks is always a great idea. You never know if there will be a transportation related delay or if your planned excursion exhausted you out and you are hungrier than anticipated! Packing items like mixed nuts, beef jerky, peanut butter and crackers, a protein bar, or even fruit that doesn’t require refrigeration can help tide you over for your next meal – and keep the happy vacation mood lifted!

4. Stay hydrated – The act of traveling; whether by train, plane, or automobile, is taxing and often leaves individuals dehydrated. Packing your favorite reusable water bottle is a great way to ensure you have water readily available and it also serves as a method of measuring the amount of water consumed. If you are unsure about the water quality in your destination, I recommend traveling with a water bottle that has a filter!

5. Plan for your return – What’s the worst part of vacation? Coming back to reality, but by planning ahead and making these super easy egg bites, you have a high protein first meal covered! In addition to prepping your return meal, I also recommend prepping your grocery list. An easy way is, as you are cleaning out your refrigerator, write out your list.

Egg Bites

- Preheat oven at 400º

- Place chopped seasonal vegetables in a large muffin pan

August vegetables: bell peppers, chopped broccoli, leeks, mushrooms, summer squash, and tomatoes

- For meat lovers, you can also add sliced ham, bacon, or your favorite breakfast meat

- Add desired shredded cheese, like mozzarella or feta cheese, into the muffin pan

- In a separate bowl, combine one whole egg or the whites of 2 eggs, a splash of milk & stir

this is done per each egg bite!

- Combine egg white mixture into the muffin pan

- Bake for 20-25 minutes or until golden

- Let egg bites cool and place in freezer safe container to have ready for when you return home!

The Importance of Warm-Up and Cool-Down in High-Intensity Training

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

1. 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.

2. Light Cardio: Start with 5-10 minutes of light cardiovascular activity like jogging or cycling. This helps to gradually elevate your heart rate.

3. 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

1. Gradual Slowdown: After your workout, gradually decrease the intensity with 5-10 minutes of light activity, such as walking or gentle cycling.

2. 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.

3. 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!

Elliptical Machine Workouts for Maximum Results: Lose Belly Fat and Lose Weight

Welcome to Club Sweat, your premier fitness destination in Westport, Connecticut! At Club Sweat, we believe in providing top-notch fitness solutions that cater to all your workout needs. One of the standout features of our studio is the state-of-the-art elliptical machines. These versatile machines are excellent tools for achieving maximum results, including losing belly fat and overall weight loss. In this blog post, we’ll share some tips and routines to help you get the most out of your elliptical sessions.

Why Choose the Elliptical Machine?

Elliptical machines are a popular choice for many fitness enthusiasts due to their low-impact nature, making them gentle on your joints while still delivering a high-intensity workout. Whether you're new to fitness or a seasoned athlete, the elliptical offers a full-body workout that can help you burn calories, strengthen muscles, and improve cardiovascular health.

Tips for Effective Elliptical Workouts

1. Warm-Up Properly: Start with a 5-10 minute warm-up at a moderate pace to prepare your muscles and get your heart rate up.

2. Incorporate Intervals: Alternate between high-intensity bursts and slower, recovery periods. For example, sprint for 1 minute, then slow down for 2 minutes. Repeat this cycle to increase calorie burn and boost metabolism.

3. Focus on Form: Maintain an upright posture, keep your core engaged, and avoid leaning too heavily on the handlebars. Proper form ensures you get the most out of your workout and prevents injury.

4. Use the Incline and Resistance: Vary the incline and resistance levels to challenge different muscle groups and keep your workouts dynamic and effective. Increasing the resistance helps build strength and endurance.

5. Monitor Your Heart Rate: Stay in your target heart rate zone for maximum fat burning. Most elliptical machines have built-in heart rate monitors to help you track your intensity.

6. Cool Down and Stretch: End your session with a 5-10 minute cool-down at a slower pace followed by stretching to improve flexibility and aid recovery.

Sample Elliptical Routine for Weight Loss

Warm-Up: 5 minutes at a steady, moderate pace.

Interval Training:

• 1 minute at high resistance and high speed

• 2 minutes at low resistance and moderate speed

• Repeat for 20-30 minutes

Incline Challenge:

• 5 minutes at low incline, moderate resistance

• 5 minutes at medium incline, higher resistance

• 5 minutes at high incline, low resistance

• Repeat for 20-30 minutes

Cool-Down: 5 minutes at a slow, comfortable pace.

Experience Club Sweat

At Club Sweat in Westport, Connecticut, our experienced coaches are here to guide you through these routines and more. Our goal is to help you maximize your results, whether you’re targeting belly fat, overall weight loss, or improving your fitness levels.

Stay Fit Anytime, Anywhere with Our Digital App

Can't make it to our Westport studio? No worries! With the Club Sweat digital app, you can access all the benefits of our expert-guided workouts from the comfort of your home or on the go. Our app offers a variety of elliptical workouts, along with other fitness routines, to ensure you stay on track with your fitness goals no matter where you are.

Join Us Today

Ready to transform your fitness journey with elliptical machine workouts? Visit Club Sweat in Westport, Connecticut, and experience the difference for yourself. Don’t forget to download our app to keep sweating and achieving your goals, anytime and anywhere.

At Club Sweat, we’re dedicated to helping you become the healthiest, fittest version of yourself. Join us and let’s get moving!