Question: Is The Atkins Diet Good While Training? My mother and I are training for the Half-marathon in May. She also wanted to help my dad lose weight, so they decided to go on the Atkins.
Many people have tried the Atkins to lose weight fast but I don't think it would work for long distance training. You need approximately 250-300 grams of carbohydrates a day and the Atkins only recommends about 25 to under 100 grams per day. The way to lose weight when running is to lower the fat in your diet, eat more fruits and vegetables instead of the bread and pasta and make sure if you are hungry when you eat. Your body will readjust and determine what you eat when you are hungry. You really need more complex carbohydrates like multi grains items. Some good items to select are cereals, brown rice, and whole wheat pasta. Make sure you drink or eat dairy sources, like yogurt and milk. If you would like further information please contact me at 513.310.7963. Cindy Cassell PhD, RD, LD

Sports Nutritionist, Exercise Physiologist,
www.nutritionaccess.org
sportnutri@aol.com

Question: Should I eat a breakfast before my morning workout?
Yes, it is better to eat something, maybe 100 calories, in order to have fuel for the exercise. The amount and type of food is very independent and really depends on the person. Simple carbohydrates like crackers, cereal or possibly apple juice digest easily and keep the hunger away until your workout kicks in. Drinking milk in the a.m. before a workout may not be a good thing because it takes a while to digest. However, some people can eat yogurt because it goes down easier and they don't feel bad.

The same principles apply for p.m. workouts. If you are really hungry after work, and have to do a long workout, you don't want to eat too much.

Question: Does eating before a workout affect the calories burned?
You don't burn more calories simply from eating or not eating before a workout. You burn more calories if eating before your workout boosts your blood sugar, energizes your workout and helps you exercise longer and harder. You'll end up burning more calories than if you were to exercise on "empty and did not feel like running, walking, or doing harder things.”

Question: I've been exercising for two months and have not lost a pound (nor any inches). I have actually gained 5 pounds. Help!
Do not assume you will lose body fat when you add on exercise. Loss of body fat occurs when you create a calorie deficit. Often, the more you exercise, the hungrier you get and the more you eat. Men who add on exercise are likely to lose more weight than do women. (Nature wants men to be lean so they can efficiently hunt and gather food; women are supposed to be fatter and fertile.)

Some studies suggest that normal-weight women fail to lose body fat when they add on exercise. I suggest you exercise for health, fitness and enjoyment ... not just for burning calories! If losing weight is one of the major concerns, women need to look at their choices. If they haven't lost any weight and they truly are working out more, then they need to reexamine their diet and make appropriate changes in order to affect a change in weight. Each mile of walking or running burns up approximately 100 calories. 3500 calories equals one pound.

Anyone who is eating better and working out 4-5 times a week typically loses at least 5 pounds that first few months. If this is not happening, then I would see if that person was eating more calories, perhaps with more high fat items, than they imagined. Maybe the workouts were not the ones needed to increase muscle metabolism.

Cindy Cassell PhD, RD, LD is a sports nutritionists and exercise physiologists in private practice providing nutrition services, wellness programming and professional speaking for physician offices, individuals and corporations.