online edition - PRO Sports Club

Party Platters Now AvailableJust in time for entertaining during the holiday season, party platters are nowavailable through The Bistro. Stop in and take a look at our display and talk toour staff about choices available for your next party or event. Holiday cookieplatters, salads and appetizer platters, cheese and crackers, fruit platters– we can accommodate just about any request. Place your order through TheBistro and we’ll have it ready for you to pick up.Weekend BrunchWhether you choose to spend your weekendmorning playing in the pool during familyswim time, working out, or at The Spa, joinus for our new Bistro Brunch, where you’resure to find something to satisfy everyone’sappetite.Should I Eat Before or After I Workout?Eating before working out depends on how much time you’ll spend on yourworkout and the intensity at which you’ll be exercising. You want to haveenough energy to breeze through your workout. However, eating a largemeal prior to exercising is not recommended, unless you’ve given your bodyadequate time (three hours) to digest it. Having food in your stomach maynot only be uncomfortable, but it’s taxing on your body, since it spends aconsiderable amount of effort in the digestion process alone as blood getsdiverted away from your muscles to the digestive tract.If you’re going to be working out for more than an hour, it’s best to eat alight meal or snack to avoid a drop in blood sugar and the accompanyinglight-headedness, headaches, or fatigue. As a general rule, carbohydratesare easier on your system and won’t sit in your stomach like protein and fat,which take a longer time to digest. Registered Dietitian Mary Mach suggests,“A light snack, one to two hours before your workout, should consist of 2-4servings of carbohydrates with a small amount of protein and little, if any, fat.Some good snack choices are one cup of cold cereal with a half-cup of lowfatmilk, a lean meat and low-fat cheese sandwich, 10 crackers and 2 oz. oflow-fat cheese, or 6 oz. of low-fat yogurt and a half-cup of fruit.”Eating after exercise is also very important, especially within the first 30 to 60minutes. During this time the muscles can absorb the most nutrients. Thisis also when glycogen, the energy reserves in your muscles, is replenished.You can also take advantage of the state of elevated metabolism in your bodyand burn calories at a higher rate. Good nutritional choices include complexcarbohydrates and some amount of protein for muscle repair and growth. Ahigh protein shake or smoothie is a popular choice, as well as many of theGrab & Go items.Be sure to stay well hydrated before, during, and after your exercise routineby drinking plenty of water. Listen to your body’s needs. If you get tiredhalfway through a workout or end up with a headache afterwards, you maynot be getting enough fuel beforehand. Be sure to stay well fueled, especiallyif you’re involved in endurance activities.To design an optimal nutritional plan to support your training or weight lossgoals, make an appointment with one of our dietitians.photosBy Gerald PopePROCLUB.COM 41