The Glycemic Index Diet for Dummies (121 page)

Don't be surprised if you start to feel your hunger cues more after a few weeks of this combination. That's a good sign that your body is responding to the exercise. The goal with this combination is to not only make a calorie deficit so you can lose weight but to also create a situation where you get to eat more. Maintaining weight loss is far easier when you're eating a good amount of calories than when you're trying to live your life eating only 1,200 calories a day.

If you're having trouble pinpointing a good cardio/strength training routine that works for you, consider seeking out the guidance of a personal trainer. Be sure to let him know the activities you enjoy so he can help you incorporate them into your exercise plan. Personal trainers can also teach you proper exercise technique to avoid injury. Yes, a personal trainer will cost you a bit, but the expense will be well worth it when you walk away with an exercise plan that works for you long term.

Fueling Your Exercise Routine with a Low-Glycemic Diet

What you eat can certainly impact how well you feel during your exercise routine. It can also determine whether you're
getting the most out of your workou Eating a nutritionally balanced low-glycemic diet gives you a great foundation for adequately fueling your exercise routine. However, if you prefer a little more direction, follow these tips to improve your workout:

Consume an adequate amount of carbohydrates.
When you exercise, your muscles burn a type of carbohydrate called
glycogen
for fuel. You can't produce optimal glycogen stores with a high-protein, low-carbohydrate diet. To keep your body's fuel stores primed for peak performance, you need to eat a diet that's rich in low-glycemic carbohydrates, such as fruits and vegetables. I also recommend going for the low-glycemic whole grains — brown rice, quinoa, pearl barley, and 100-percent whole-grain bread.

Eat your protein.
Active people need more protein than people who live a sedentary lifestyle largely because protein assists in muscle building and tissue repair. Include lean meats, fish, soy, and eggs in your diet regularly and make sure your post-workout meal contains a significant protein source.

Load up on fruits and veggies.
There's just no mistaking how important fruits and vegetables are to your health. When you exercise, you breathe harder and take in more oxygen. Even though you need oxygen to support life, it can become unstable in the body and damage your muscle cells, leading to inflammation and soreness. You can protect yourself from oxidation by eating healthful amounts of the antioxidants found in fruits and vegetables. Be sure to eat at least five servings of low-glycemic fruits and vegetables a day. (Check out Chapter 22 to see which low-glycemic foods offer the biggest antioxidant boost.)

Drink, drink, drink.
The more you exercise, the more you sweat. Replacing your body's lost fluid is vital for peak performance and endurance (you'll definitely feel fatigued if you don't drink enough water). Always keep a bottle of water on hand during long workouts. Also, try to drink at least eight 8-ounce servings of water per day to help keep your body hydrated.

Fuel up before a workout.
Eating something before you work out not only lengthens your workout but also increases your endurance. If you don't eat before you exercise, you can wind up feeling light-headed; you may even experience fatigue and nausea. In addition, not eating before a workout means your body must turn to muscle protein for fuel because it doesn't have enough carbohydrates. By starting your workout well fueled, your body will burn a combination of the carbohydrates stored in your muscles and stored fat. Try to eat a meal or snack that features low-glycemic carbohydrates, is low in fat, and contains a moderate amount of protein two to four hours before a workout or event in order to keep your system well fueled. (
Note:
If you prefer to work out as soon as you wake up in the morning, this can be difficult. Try to have a small piece of fruit and a glass of water, but only if that doesn't make your stomach feel upset when you start your workout.)

Fuel up after a workout.
To ensure optimal recovery of your mucles, you need to consume calories and fluids within the first 30 minutes after you exercise. Doing so allows you to rebuild your glycogen stores so they're ready to go the next day. If you aren't hungry right after a workout, a quick snack that includes carbohydrates and protein will do. Don't forget to eat a protein-containing meal later on to help repair the muscle damage caused during your workout.

Note:
Although there's some evidence that choosing high-glycemic foods may be a more effective method of replenishing glycogen stores post-workout, this research applies primarily to endurance athletes. The Average Joe or Jane is better off sticking with low-glycemic foods.