Hemp-tastic and Refueling Post-Workout
Lately, it’s been such a struggle to get out of bed and exercise early in the morning. But, I just do it, and once I finish my workout, I am happy and proud of myself. What I really need to do is remind myself of this feeling when I am lying in bed debating to get up or not. However, the comfy-bed feeling is a tough competitor to the feel-good workout feeling! 
I know it’ll get easier once the warm weather hits.
Workout
My workout was great this morning– much better than expected! I got out of bed with little trouble, but my body was totally dragging, so my plan was to walk on the treadmill for 30-35 minutes. Once I got going, however, I ended up alternating walking and running for 45 minutes, which covered about 4 miles. Not too shabby for an initially uninspired workout!
Run stats:
- Time: 45:00
- Distance: 4:03
- Pace: 11:09 min/mile
Breakfast
Breakfast reminded me of dessert this morning! 
It was basically the same oat combo that I ate yesterday morning, but today’s batch included hemp protein powder and vanilla hemp milk, which added lots of sweet creaminess.
In the mix: 1/3 cup dry oats, 1/4 cup wheat berries, 1/2 cup vanilla hemp milk, 1 tbsp hemp protein powder, 1 sliced banana, 1/2 of a crumbled breakfast cookie (Peanut Butter Chocolate Chunk – Vegan), and 2 scoops of Barney Butter. Bites that included Barney Butter, breakfast cookie, and sweet vanilla oats reminded me of a peanut butter brownie! YUM!
Lunch Preview
Minus veggies, I have the nutritional bases covered for lunch today: leftover pizza, Chobani + TJ’s high fiber cereal, cantaloup + kiwi, and a TJ’s Chocolate Chip Fruit & Nut Bar. I’m thinking that dinner will be a BIG salad!
Reader Question
Q: How soon after working out should I eat? What are good refueling foods?
A: In general, my thinking is if your workout is 30-45 minutes, your daily meals will likely provide enough nutrition to refuel your muscles. However, if your workout is longer than 45 minutes or you are just truly hungry, try to chose low-cal snacks that are around 100 calories or so, such as raw veggies, a piece of fruit, or half of a Larabar (or other bar). A big snack after a workout can easily contain as many calories as you just burned off. (See “Exercise is only part of the weight-loss equation” below for more info.) However, if you are training for a race or exercise more than 45 minutes, you may want to refuel with a bigger snack– one that is a mix of carbs and protein– within an hour of finishing your workout. Your body uses carbs to restore muscle glycogen, which gives you energy, and pairing carbs with protein may help speed up this process. Some good refueling snacks for longer workouts are half of an English muffin with nut butter, 1/2 cup of yogurt with berries, low-fat cheese and high-fiber crackers, or a small bowl of whole grain cereal with milk.
In the News
Exercise is only part of the weight-loss equation
A study found that overweight women who exercised three hours a week did not lose as much weight as they could have, presumably because they replaced the calories they burned. Study participants who exercised two hours a week dropped more weight than the ones who exercised more.
Study confirms: Don’t reward yourself for calories burned
No reason to limit breakfast options
Most Americans stick to either eggs or highly sweetened baked goods or cereals for breakfast. But expanding the options to include grains with savory additions such as pancetta, greens, scallions and tapenade can be liberating and healthful.For some, artificial sweeteners confuse the body
For some, artificial sweeteners confuse the body
Although many people indulge in foods with low-calorie artificial sweeteners — some approved by the Food and Drug Administration — to avoid packing on pounds, new studies show that “when those anticipated calories don’t materialize, the body might overcompensate and prod people to overeat,” one nutrition columnist writes.
Artificial Sweeteners: They’re Enough to Give Some People a Headache
Stonyfield Giveaway
Just a quick reminder: Stonyfield Photo Scavenger Hunt Giveaway
Posted by: Tina 42 comments
Posted in: Uncategorized
Tags: hemp milk
on Feb 25th, 2009 at 7:21 am
i feel you on the getting up thing — im the same way lately. i think its the feb-march curse — there’s not much going on these months and it brings me down.
hope you feel better!!
on Feb 25th, 2009 at 7:24 am
Mmmm your breakfast looks phenomenal. I’m off to the nutritionist where I will find out if oats are in my future!
on Feb 25th, 2009 at 7:31 am
Interesting article segments! I think it’s good that artificial sweeteners are getting negative press lately – food is not only healthier without it, food also TASTES better without it.
on Feb 25th, 2009 at 7:42 am
Great Q&A’s!!
on Feb 25th, 2009 at 7:47 am
I hear you on getting up early! I try to make just getting to the gym the goal – I have a big orange X in my calendar on the days I go, so that at the end of a week or month I feel really good about how much I’ve been going, even on the days I don’t have a great workout.
I like chickpeas after a workout. I found a recipe from Cooking Light that uses chickpeas and bulgur and I’m recently obsessed with it. It has a really summery flavor thanks to the lemon and dill, and since it doesn’t really require any cooking I can see this being a staple in August:
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=682910
on Feb 25th, 2009 at 7:49 am
Great job on the workout! Sometimes it’s so hard to be motivated, but I just have to force myself to go to the gym because I know I’ll be happier later.
on Feb 25th, 2009 at 7:55 am
Love those oats and what a great workout! Have a great day!
on Feb 25th, 2009 at 7:56 am
When you pack a big lunch like that, do you eat it all at once or spread it out over the day?
on Feb 25th, 2009 at 8:00 am
Great job w/that morning workout!!!
on Feb 25th, 2009 at 8:38 am
@Jenny S: LOVE this recipe! I need to try it!
on Feb 25th, 2009 at 8:38 am
@stephanie: Usually, part of it becomes my afternoon snack. For instance, the yogurt will probably be eaten this afternoon before my class.
on Feb 25th, 2009 at 8:42 am
Tina, glad you got in a good workout this morning AND plenty of Barney Butter. I love vanilla hemp milk. I think it’s my favorite non-dairy “milk”
on Feb 25th, 2009 at 8:51 am
I love those TJ’s bars. They are really good and really cheap.
on Feb 25th, 2009 at 8:52 am
Thanks for all of the links! Post workout endorphins are always worth it
Have a great Wednesday!!
on Feb 25th, 2009 at 9:04 am
I agree with you that getting the workout done in the morning is so much better! I am so much more productive on the days I get it done right away instead of procrastinating!
on Feb 25th, 2009 at 9:04 am
I am loving the breakfast oats! Nice section on Q&A as well.
zesty
on Feb 25th, 2009 at 9:07 am
I totally needed that “dont reward yourself” quote today… I burned 730 cal yesterday and all i wanted to do was eat all those calories! BUT I DIDNT!
I’m having a chocolate contest on my blog! You should enter!
on Feb 25th, 2009 at 9:09 am
Great Q & A. Great breakfast combo. Great morning workout! You’re GREAT!
on Feb 25th, 2009 at 9:10 am
Thanks for the Q&A. I was wondering about that myself!
Yeah for dessert-like oats!
on Feb 25th, 2009 at 9:12 am
Thanks for all the articles! I always wonder about eating after the gym but usually I go right before dinner so I don’t worry about it.
on Feb 25th, 2009 at 9:37 am
I need to be inspired by you and get my bum outta bed early in the morning and work out! I find it to be such a challenge lately because I’ve been super busy. Good for you for making a commitment and doing it! I will aim for once either tomorrow or Friday
Your lunch looks delicious!! I love the cantaloupe & kiwi combo
on Feb 25th, 2009 at 9:41 am
I can definitely relate to that article about exercise and weight loss. I figured out this month that as I’ve been working out more I’ve been eating more = no weight loss! So now I’m really trying to watch it (especially towards the end of the night – that’s the WORST) by keeping my calories in a healthy range for weight loss and eating five small meals a day.
on Feb 25th, 2009 at 9:45 am
your pics are especially gorgeous today!
on Feb 25th, 2009 at 9:59 am
Kudos on the sweat session!!! I’m loving the breakkie too-happy mid-week!
on Feb 25th, 2009 at 10:10 am
Dessert style oats are the best! Just look at my blog.
And thanks for the articles, I always love hearing about health/nutrition/exercise in the news.
on Feb 25th, 2009 at 10:13 am
I love working out in the mornings, too— once it’s over
I can’t wait until it’s warm enough to get up and run before work here. I just like that feeling that I’ve already accomplished something by the time I get to work.
I love those TJs bars! I’ve only had it once, but they’re great.
on Feb 25th, 2009 at 10:14 am
what an awesome article about breakfast foods. i see a lot of people eating more savory items for breakfast around the blogs- i guess its funny how we “associate” certain foods with certain times of the day!!
on Feb 25th, 2009 at 10:15 am
You’re so right about talking yourself up and out of bed…once I get done with my workout, I have tons of energy and a positive mood! :>
on Feb 25th, 2009 at 10:24 am
Great tips on post-workout nutrition! I had a smoothie this morning and oyu reminded me how much I miss my oatmeal…!
on Feb 25th, 2009 at 10:31 am
Goodness, I know what you mean – that winter cold..
on Feb 25th, 2009 at 11:32 am
I want to switch to morning workouts but right now I don’t have it in me, I’m planning on making the switch once it gets warmer.
Delicious oats, as always!
on Feb 25th, 2009 at 12:00 pm
DITTO to the beginning part of the post
on Feb 25th, 2009 at 12:25 pm
Great job this morning on your workout. I feel like that EVERY morning, which is why I never actually accomplish my morning workout goals. Reading that it happens to you once in a while (and that you break through it) is great motivation for me.
Thanks for posting all of those links… I’m looking forward to reading the calorie consumption/reward one…
on Feb 25th, 2009 at 12:27 pm
I do mostly agree with the no-need-for-a-snack-under-45-minutes idea. Last semester, I started drinking protein drinks after workouts, mostly because my boyfriend would always have one. I found that I really don’t need that much protein or refueling after any workout that is under an hour, unless I run or spin. Running and spinning seem to burn a heck of a lot more energy than other exercises. Now, instead of having a snack, I just look forward to breakfast/lunch/dinner more!! (:
on Feb 25th, 2009 at 1:52 pm
ok i have a question– i’m a little confused by this. I usually workout during my lunch hour (anywhere from 1 hr-1hr 30 min) i usually burn anywhere from 500-600 cal. in my workouts & then i have my lunch afterwards, which usually consists of abt 300 calories. i spread out my snacks thru out the rest of the day like an apple, and some yogurt later on. But, should i not be eating my lunch after my workouts??
on Feb 25th, 2009 at 2:08 pm
Great articles.
Umm and that bowl of oats is pure deliciousness, I must find some hemp protein.
on Feb 25th, 2009 at 3:24 pm
Great articles!!!
I cringe at the though of what artificial sweeteners do to our bodies! scary!!!
on Feb 25th, 2009 at 3:41 pm
@SmA033: I think you should do what best works for you. As I mentioned in my post, if you have a longer workout, you should refuel with a healthy mix of carbs and protein once you finish.
on Feb 25th, 2009 at 8:06 pm
I like the article about savory breakfasts….I’ve never been a fan of traditional breakfasts (until I discovered blogger style bowls of oats.) I’m thinking of having a salad for breakfast tomorrow but I’m afraid my roommate with judge me.
on Feb 25th, 2009 at 8:36 pm
I was just wondering if you knew how many calories wheatberries are?
on Feb 25th, 2009 at 9:15 pm
i just realized the bread I have been eating has splenda in it [yuck] and that is probably why I have been hungrier after eating it! your explanation makes sense.
on Feb 26th, 2009 at 12:37 am
I really must try some of that hemp milk–it’s just so expensive!