After Bariatric surgery, your commitment to adopting a physically active lifestyle along with sustaining healthy eating habits is critical to your long-term success.
Having worked with hundreds of weight-loss surgery clients, I have seen some amazing success stories and I can say without hesitation that the successful weight-loss surgery patients have incorporated regular exercise into their daily lives.
When and how much to eat is a common question in the bariatric community. BUT this gets a little more complicated when you start to introduce exercise into your routine. Eating enough to fuel your workouts is so very important. With bariatric exercisers, it is VERY important to eat before and after a workout to get the MOST out of the exercise. You want to get the most “bang for your buck” so to speak out of each workout.
In our coffee chat, this week, Christina and I talk all about FUELING your fitness. If you haven’t seen it, go check it out here.
The important thing for you to figure out is how to exercise in order to compliment your weight-loss efforts, eating the right foods for you, and in turn sustain your fitness regimen.
EATING… Before You Exercise
Each person has a different tolerance with pre-exercise food. I often talk to clients who report they don’t like to eat before exercise because they’re afraid the food might cause intestinal problems. This is possible and that is why experimenting with finding the RIGHT foods for you! What works for your sister/brother/training partner may NOT work for you. Try eating something and see how you perform and feel. Write in down in a journal or on your phone. I know for me, if I eat like shit, I can feel it in the workout the next day!!
REMEMBER: It is not just about what you ate that morning before the workout BUT what you ate the day before. Was it enough to fuel your body? Was it good fuel or crappy? THINK OF YOUR BODY LIKE A SPORTS CAR – you put unleaded fuel into the DISEL ONLY tank: your car (and more importantly, the engine) will feel it. My dad did this once to his Volkswagen EOS and it caused thousands of dollars of damage. It wasn’t until the tank was empty and the BEST fuel is put back in did it run well again! The same goes for your body!
For more suggestions on WHAT TO EAT – go watch the Coffee Chat. We give some great suggestions.
EATING… After You Exercise
Eating after your exercise is JUST as important. This is when your body is starting to recover and repair from the workout. Getting the fuel in to help with this process is KEY!
After your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins.
Eating the right nutrients soon after you exercise can help your body get this done faster. It is particularly important to eat carbs and protein after your workout.
Doing this helps your body:
- Decrease muscle protein breakdown.
- Increase muscle protein synthesis (growth).
- Restore glycogen stores.
- Enhance recovery.
Foods to Eat After You Workout
Choosing easily digested foods will promote faster nutrient absorption.
The following lists contain examples of simple and easily digested foods:
- Sweet potatoes
- Fruits (pineapple, berries, banana, kiwi)
- Rice cakes
- Dark, leafy green vegetables
- Animal- or plant-based protein powder
- Greek yogurt
- Cottage cheese
- Protein bar
- Nut butters
- Trail mix (dried fruits and nuts)
- Eating is NOT just about what you eat but when you eat it as well.
- Finding what works for YOU is a little trial and error. Keep track of when you feel good and when you don’t with your fuel.
- Eating within 45 minutes of working out is key but if that is not possible, try not to go much longer than 2 hours before eating a meal.
And don’t forget to HYDRATE and drink water during and after your workout.
If you are looking to find a way to get into the game with fitness or need a little more motivation or accountability, come and join our
To your success,