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Eat a meal consisting of carbohydrates and protein only within 30 minutes of finishing a workout.  The carbs should generally be a mix of complex (brown rice, oatmeal) and simple (fruit or juice).  Avoid fat in this meal, choosing leaner sources of protein is key for this.

Some examples

 1) a quart of fat-free milk, a sesame bagel and a banana (around 700-800 calories)

2) 4-8 ounces of fish, a plate of rice and beans and a 8 ounce glass of fresh juice

3) 5-8 egg whites (egg whites only have 17 calories each), oatmeal with dried or fresh fruit (this could be as low as 200-300 calories)

The carbs and protein act to recharge your glycogen levels (the sugar your body stores in its muscles) and floods your body with protein to allow you to begin rebuilding the muscle you damaged during your workout.  Adding fat slows your absorbtion of the carbs and blunts the effect, don’t eat fat in this meal.  You should be able to physically feel a difference after trying this just once, highly recommended!

Carbohydrates, fat and protein comprise the group which we gain our energy from. Most foods contain a mixture of these three nutrients but are usually classified by the predominant nutrient. The energy gained by these nutrients are used by the body as heat, to build and maintain its structures, to move or perform a function or to be stored as fat. I will discuss each of these nutrients briefly to clarify their importance. The caloric value for each of these nutrients are:

• 1 gm carbohydrate = 4 calorie
• 1 gm fat = 9 calories
• 1 gm protein = 4 calories

Carbohydrates

Carbohydrates are used by the body as an energy source. Carbohydrates are also the most abused and misunderstood nutrient that we consume. Your body uses glycogen as fuel for muscles to burn. Glycogen is produced by the body in two ways. The first is from the body’s natural process of breaking down carbohydrates consumed, and the second is from metabolizing fat stores when available glycogen reserves are low, which is not desirable for long periods of time. “Carbo-Loading” is a term many are familiar with. Primarily, carbo-loading is a technique used by trained athletes to increase their store of available glycogen for long endurance sports. When the body’s glycogen stores are not depleted by exercise the remaining energy produced from consumed carbohydrates are stored in the body as fat deposits. This is the main reason that so many people are overweight today.

Fat

Fat is a required nutrient of the body to perform very necessary functions. Dietary fats help the body absorb fat-soluble vitamins, triglycerides are the major energy fuel of the liver and skeletal muscles. Phospholipids are integral components of maintaining nerve structures (which are essential for brain function) and all cellular membranes.

Protein

Proteins are important nutrients because they are the structural material of the body, some examples are skin, muscle and connective tissues. Dietary proteins furnish the essential amino acids required for protein synthesis in the body. Great examples of good proteins include, eggs, fish and meats – they are considered complete proteins because they meet all the body’s amino acid requirements for tissue maintenance and growth.

At La Jolla Sports Club, there is always a trained nutritionist on staff.  La Jolla Sports Club has a nutritionist on staff that has a B.S. in Dietetics and Nutrition. Make an appointment today to set up an initial assessment. Meal plans will be provided based on current nutrient deficits and personal needs. Constant contact and follow-ups will be provided to help all clients stay on track. Other services are provided as well such as trips to the grocery store, educational seminars, and weekly consultations.

Vitamins and minerals are organic compounds that are required by the body in minute amounts to support growth and health. Vitamins and minerals themselves are not used as energy or building blocks but are essential in helping the body use those nutrients that do. Most vitamins and minerals are provided in the foods that we eat. However, if you have been diagnosed by a physician with a specific vitamin or mineral deficiency you should follow the advice of your doctor. Also, If you have difficulty maintaining a healthy balanced diet then a multivitamin supplement with minerals may provide those components not acquired through your diet.

There is no magic bullet to proper nutrition. No one food or food group is the answer to good health, fitness and longevity. The key to optimal health and fitness is a moderate and balanced diet with fresh foods that are nutrient rich combined with an exercise program that will allow your body to utilize these nutrients for their maximum benefit.

La Jolla Sports Club has a nutritionist on staff that has a B.S. in Dietetics and Nutrition. Make an appointment today to set up an initial assessment. Meal plans will be provided based on current nutrient deficits and personal needs. Constant contact and follow-ups will be provided to help all clients stay on track. Other services are provided as well such as trips to the grocery store, educational seminars, and weekly consultations.

1. Avoid the fat-free trap
   • Remember that the total amount of calories contained in a food is more important than the amount of fat when dealing with excess energy storage.
2. Avoid Processed foods
   • These foods contain large amounts of refined carbohydrates, saturated fats and sodium.
3. Spread your protein consumption over 5-6 small meals a day
   • The body can only assimilate and absorb a limited amount of protein at once.
   • Eating smaller meals more often keeps your metabolism burning at full steam and ensures maximum protein absorption for muscle recovery and repair.
4. Pump Up Protein intake
   • Aim for .8-1 gram of protein for every pound of body weight when training vigorously.
5. Trade Fatty Proteins for Lean Proteins
   • The rule when dealing with meat is “the less legs the better”. Avoid meats from four-legged animals like cows and pigs instead opting for animal meats with two legs or less. These include chicken, turkey and fish.

 At La Jolla Sports Club you can be on your way to great health and nutrition!  Just check out all the fitness programs they have to offer!  At the La Jolla Sports Club, we offer members a wide variety of services and activities that include as well as extend beyond basic fitness programs. From group fitness and group exercise classes to cardio and strength training machines to yoga, you’ll find you’ll be able to tailor a program that perfectly meets your needs and goals. Plus, you can receive additional support in meeting your goals through personal training and nutritional consultations. All this, plus a safe and fun place for your children to play so you have the time and peace of mind to enjoy your activities.

6. Control Portions with Low Glycemic Index (GI) Foods
• The GI index is used to measure how quickly the body converts certain foods into sugar to be stored in muscle tissue.
• Low GI foods break down slowly providing sustained energy and prevents an extreme drop in blood sugar (hypoglycemia) that can lead to low energy and type II Diabetes.
• Examples of low GI foods are whole grains, fruits, vegetables, lentils, and nuts.

7. Reduce the amount of Liquid Calories
a. Replace soda, juice and alcohol with water to stay lean. Many of these sugary drinks also contain high amounts of the dreaded High Fructose Corn Syrup (HFCS).

8. Avoid the low carbohydrate trap
a. Carbs are the body’s #1 preferred source of fuel.
b. In the absence of carbs the body produces energy by dipping into your precious protein stores that make up your muscles, a process known as gluconeogenesis.
c. For every 1-gram of carbohydrate we ingest we store 3 grams of water.
d. Cutting out carbs will help you lose weight, but the weight lost is from muscle and water loss not fat.

9. Water Yourself

a. Hydrate readily throughout the day especially before and after strenuous exercise. Remember to drink 6 oz. every 15-20 minutes during exercise.

10. Eat more fiber

a. This means trading your white bread for heart-healthy whole wheat and increasing intake of fruits, vegetables, nuts and beans.

At La Jolla Sports Club, they know that all great fitness programs start with YOU!  Being healthy is a key factor in remaining in-shape and feeling great!  Personal training is also another key factor in maintaing your health!  ]]>La Jolla Sports Club offers the most qualified and experienced staff of Certified Personal Trainers in the area. All of our personal training staff have a nationally recognized certification and complete continuing education courses on a regular basis. We only hire personal trainers that have at least a B.S. in a related field or several years of experience. All of our Trainers are equipped to help you meet and exceed your goals through a combination of both traditional and functional training techniques. Our diverse team is available seven days a week to keep you on track and take your fitness to the next level.