Work out, don't pig out

David Higgins10 April 2012

We've all been there: you've battled, sweated (and perhaps cried) your way through a spinning class.

But you've burned a load of calories, so you saunter out with shaky legs and a smug expression.

An hour later you're attacked by the post-exercise munchies and before you can mutter "sprint", you've helplessly devoured the contents of your fridge. Read the calorie count on any chocolate wrapper and it won't take you long to figure out it's easy to overcompensate for gains made through exercise. If you're on a weight-loss programme, put simply, it's about calories in versus calories out.

Follow these tips to avoid the post- workout binge

Eat small meals regularly planned around a workout time: infrequent big meals cause a rapid surge in blood sugar, which encourages fat storage.

Planning to have a small meal after the workout ensures you're not tempted to wrestle a cookie out of an innocent bystander's hand. Ideally this meal should be within 30 minutes of finishing the workout as your body has been depleted of its energy stores.

Know what you're going to eat: not all exercise is strenuous enough to warrant a meal and it does matter what form these calories are in. Spinning for 45 minutes burns on average 450 calories; not much more than is found in a large cafe mocha. A small meal containing some carbohydrate but mostly protein would be a far better option; carbohydrates replenish your energy stores while protein helps you feel full and keeps your appetite under control. It also repairs and builds the muscle tissue. Good sources of protein include lean meat, eggs, fish and nuts.

Don't despair. Here's the silver lining: exercise will raise your resting metabolism so you'll burn more calories at rest throughout the remainder of the day. It improves the function of your cardiovascular system and if it's weightbearing, it also increases bone density, helping to prevent osteoporosis.

Plus, there's always that endorphin rush; yes, the one directly responsible for that post-workout smug face.

David Higgins is co-founder of TenPilates (tenpilates.com)

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