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.

Your New Delectable Summer Salad - One local Doctorate Student in Clinical Nutrition shares her healthy salad recipe of the season

When building a salad, especially when looking to enjoy a salad as a meal, we want to ensure that we are providing our body with all of the necessary components of a meal. To build a salad, I like to first pick out my whole grain and protein source. In this salad, I’m combining my whole grain, buckwheat, with chickpeas to create a complete protein. I begin to think of what base and vegetables I can combine to provide an enjoyable texture and flavor to the salad. To top it off, I like to incorporate a dressing to make the salad more unique and serve as a source of healthy dietary fat.

Approximately 2-4 servings

Ingredients:

- 1 can chickpeas

- 1-2 tsp. garlic powder

- Black pepper to taste

- 1 cup buckwheat

- 1 tbsp. red wine vinegar

- 2 tbsp. Garlic pesto

- 1 lemon

- 1 cucumber

- 1 tomato

- 1 carrot (shredded)

- 1 bunch of kale

- 1 bunch of Swiss chard

- 1 bunch of scallions

Preparation:

1. Preheat oven to 450º

2. Drain chickpeas and place on an aluminum foil-lined sheet pan

3. Lightly dress the chickpeas with olive oil and sprinkle with garlic powder and black pepper to taste

4. Roast chickpeas in the oven for approximately 20 minutes

5. Start to cook buckwheat: boil 2 parts water to 1 part buckwheat; once water is boiling, add buckwheat to the pot. Cover the pot and let simmer for 20 minutes (or follow package directions)

6. Wash and prepare produce for salad (chop kale and Swiss chard for the base; slice cucumbers, tomatoes, and scallions; shred carrots)

*tip: massage kale with lemon juice overnight to make the kale less bitter

7. Prepare pesto lemon vinaigrette dressing: 1 part red wine vinegar to 2 parts pesto + lemon juice to taste

8. Combine ingredients in a large bowl, drizzle on the pesto lemon vinaigrette

9. Mix, serve, and enjoy!

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!