Feb 26, 2013

Infographic: Workout Nutrition Guide

Fish on Neige Plate and Chilewich Placemat
Fish on Negei Plate and Chilewich Placemat
I've been asked by Sarah of Not My Own Anymore in her comment on Philhealth: Post Run Update if it's alright to have an extra helping of rice after a long run. My answer is of course just based on what I normally do and something that applies to me. But, we could all benefit from reading what the fitness experts have to say. After all, they're the ones who have had studied this aspect of workouts.

I'd be honest. I don't usually eat anything before I run and I just take a sip of water.  That's because I have to get up before 4 am and leave before 5am to go to the running venue.  If I run before 6am, I'd still have something in my stomach and it worries me that I might throw up with the exertion lol!  Barely no liquid also as I tend to pee if I have coffee or water that early. Running could get uncomfortable when you have to hold that water until you finish the run.  I suppose I have to make adjustments so I could have the proper nutrition before my run.  That way, I could probably last longer and not have my energy zapped out during the last kilometer of the run.

Post run is one of my favorite parts in the run.  After crossing the finish line, food is on top of all the things in my mind...sometimes, even before reaching the finish line hehehe.  

Anyway, let's have a look at this infographic.  This is a very excellent guide on what to do before and after a workout, be it running, cycling, circuit training, Zumba, Tai ji...you name it.  Some of the food choices here may not be common or readily available to us but we'll at least have an idea and we can do food substitution or choose the local equivalent to some of those.  Of course, we should refrain from some food items if we are allergic to those.  I for one wouldn't probably eat yogurt before a run as it tends to shuffle my stomach if you know what I mean.  

As it says at the end, pre and post workout nutrition need not be complicated.  Choose what best fits your own diet and healthy lifestyle.


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50 comments:

  1. Well written A and thanks for mentioning my name and blog as well. Honestly I almost got hungry with all the food that can be eaten before and after each work out.


    Good thing I decided to get into fitness. Lol !

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  2. Naku this reminds me, I need to scan my Nutrition test that I need last week. My god sis, I'm underweight. At my age, I should weigh 48kg. I'm only 41kg. Hahaha! I'm 32yo but my body weight is for 29. HAHAHA!

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  3. Very informative and entertaining infographic. It really captured my attention. I hope to become fit someday.

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  4. This is very helpful! I finally got off my butt and worked out at the gym with my hubby. Yay! Actually, all I did was cardio, hehe! I don't have a program yet, and to hire a trainer seems expensive. Do you know any site where we could get our own programs? Anyway, reading this made me realize why there's a smoothie kiosk right outside the gym in SM. It was advertised as post-workout recovery chuva. :-)

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  5. I love the infographic... I really like to read it!!!

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  6. Nice infographics. I trully admire you for waking up early to run. My plan nis to wake up at around 430 and will run for about 30minutes to 1 hour every morning.

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  7. very informative infographic; i've learned something today

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  8. That's a good plan. I hope you could be consistent with that in the long run. I'm used to rising early because my work starts at 6am, so I usually wake up at 5am...on days when I have a scheduled run, waking up 2 hours earlier than that is still a struggle, particularly during the chilly days. Uncurling and getting up is the hardest but once I'm up, autopilot na hehehe

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  9. Expensive nga ang trainer sis, but they're the qualified ones to guide you. Maybe you could consider that in the future. Great that you've started out on your fitness journey. Yaan mo sis, I will take note of this query and will find great sites that have workout routines for beginners.

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  10. Sis, di ba height ang basis instead of age? What's your height ba if you don't mind me asking? Baka naman tama lang ang 41 kg for you, if by chance your height is 5ft or below.

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  11. O di ba sis ang sarap mag workout with all that food choices lol!

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  12. Another great post Aileen! I really want a healthier lifestyle, your posts have been helping me.

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  13. Is it true that there is a window after workout where you can practically eat anything?I tend to eat a lot after working out because of this, but I am wondering why I am not losing weight hehe

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  14. If you mean anything that's HEALTHY, yes! Of course, if you're into the healthy eating habit, you realize that even though you eat more after a workout, it's not the kind of eating that would make you burst at the seams lol!

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  15. Glad to be of help sis!

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  16. Naku di ko alam if by age or height. I'm 148cm tas sabi sa report kasi ABM (Age Matched Body) is 29yrs daw hahahah! Protein lang pasado sa akin, the rest underweight.

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  17. Hi Ceemee, where are you from? Jim Saret, the trainer from Biggest Loser owns a gym in QC. The fee is very affordable and the trainers will train you too without extra charges. Let me know if you're interested :)

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  18. I always look forward to your infographics, sis. They make the information easy to understand kasi. I'm saving your infographics for summer, baka makasimula na akong magmild workout. Whew!

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  19. so useful, i should save this image for future references :) thanks for sharing!

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  20. I really want to remove the baby weight asap, altho I didnt gain much. I just want my body to be firmer. Any suggestions?----(thelongdistancemom)

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  21. i'm 45 and trying to lose the last 10 pounds off my weight. your infographic is very insightful. with that knowledge put into practice together with portion control plus exercise, i hope to be able to shed the extra weight soon.

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  22. Wala yata akong nakitang cake sa illustration????( silly grin)
    Gusto ko yung mga post work out foods.ideal for meryenda kahit di nagwork out kakainin ko sila.

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  23. I remember the boyfriend who would always tell me to eat good after jogging/walking for more than an hour...by the way, you've got another great post here sis.. Rosemarie/Gven-Rose

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  24. Uyy..thanks Sis ha for sharing this. I've learned a lot! Sabagay di ko naman problema ang weight and size dahil normal naman body size ko but then it is important din to know some healthy habits and the right kind of foods.

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  25. Interesting infographics.. I didn't know that it makes so much difference what you eat before and after exercising.

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  26. Wow, this is so so helpful. Carbs though is essential for the body coz it is the food for the brain. Kaya the key talaga is moderation :)

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  27. Sis, I also start posting about health. Na-inspire ako syo e. I am watching the calories we are taking in. Un lang I still fail sa exercise part. Hehe.


    Mommy Maye

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  28. Oh wow! Thanks for a very informative post. This'll help a lot of us understand nutrition and wellness more.

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  29. it's a lo of info in here...very helpful

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  30. Thanks for the above infographic. Might come in handy! For sure a lot people here (including me) will print the above image out :)/

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  31. Khimbyrlee EerlrybmihkMarch 3, 2013 at 12:06 AM

    Bookmarked it. :)

    Worth reading.

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  32. I can't take my eyes off that photo. Looks really tasty. Going back on topic, I think that infographic is pretty useful for everyone who's into working out.

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  33. Ah yes, very useful infographic. Our HR shared this with us already. :)

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  34. Wow this is a great infographic to show what we need to feed ourselves pre and post workout depending on type of workout too. thanks sis! I'm starting to run definitely next week na! Wish me luck please!

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  35. Very informative Ms. Aileen. I remember after our first run at Pelaez, we went to eat it at Tapsi Time infront of the complex, as in super dami ng kanin buti na lang hindi ko naubos hahaha.. Pero lately after my few rounds of jog + walk or after my intense badminton games I see to it to eat less if possible cereal w/ fresh milk na lang for dinner or if not kamote + ulam.. with this sana papayat na ako...

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  36. I can't exercise on an empty stomach. When I do I get really dizzy. It's funny how my friends, like Marie, had this same idea and they use that excuse to gorge after our badminton games saying they're still burning calories :) -jellybelly

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  37. These are all excellent tips and I loved the graphics. TY! ;-)
    Eliz

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  38. I would like to agree with the list! Carbs and some protein go PRE workout and then after are just snacks like fruits like banana or a yogurt

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  39. Lovely infographics. I wish I can create beautiful infographics like that!

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  40. i dont remember eating something when i work out before. all i remember is eating a banana or an oatmeal cookie right after. oh yeah..and loads of water

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  41. Ang galing mo maghanap ng infographic! I love this. I think smoothies or even just a banana would be good pre workout. I am Pinning this :)

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  42. Hi Louise! Are you going on a running event na?

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  43. Thanks Vera! :-)

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  44. Yup, that's a lot to absorb in one go...I wanted to print this out but it's rather long hehehe. So from time to time, I just refer to it

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  45. Sis, that's a good way to start...di ba, energy and material balance lang yan eh hehehe...one of the basics of your profession :-) Wag na natin isama ang stoichiometry hahaha!

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  46. Hi sis! If you're more into toning and firming, there are a lot of exercises for that. Some will require weights, and some just the body weight. You could probably do your own set of squats, planks, dips etc. You could also visit these old posts:

    10-Minute Workouts

    More Ideas for Office Workouts

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  47. I think eating post run would be my favorite part ofbthe run too.hehe

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