Exercise and nutrition

[autumn_rose]

Hello, hello! So, now that I am up to my goal weight (actually a few pounds over, but that's ok), I really want to get in some exercise to get back into good shape, and tone up/repair my muscles. I don't want to be buff or anything, just toned and in decent shape. But I know that if you aren't careful with nutrition, and post/pre work out food, that you can actually cause more harm than good. So I'm wondering if anyone can suggest what kind of diet I should ideally have (I can't tolerate dairy, but everything else seems ok, at the very least in small quantities), especially pre/post work out food, and the best time for pre/post work out eating. Any advice is appreciated. Thanks!

[shazamataz]

I'm sure benson will be able to give you good advice on this one! Good to har you are planning to exercise, means you must be feeling good

[xX_LittleMissValentine_Xx]

Alot of people think that if you want to tone up a bit you should increase the amount of protein in your diet. But in actual fact, this is not the case. As too much protein in the diet can be dangerous. Obviously you do need protein to build up the muscle but you wouldnt need to have any extra. You need to make sure that the energy you are getting is from mostly starchy carbohydrate, as they give u slow releasing energy, whereas sugars would only give you quick energy for a short amount of time. Other than that, make sure you have alot of fruit and veg so you have enough fibre, vitamins and minerals. Basically I would say you just need to have what would normaly be considered as a healthy diet. I am studying Human Nutrition at uni, but im no expert yet as im only in my first term!
xxxx

[BWS1982]

I'll add into this later, as I need more sleep for now, but as a female Rose, you won't have the capacity to become bulky unless you ingest synthetic testosterone or 'roids. So that's one thing not to worry about. The most important thing is also to abide by your Crohn's (and history with it) and if you can eat nearly anything, choose what will be best for your health and fitness goals.

The pre/post workout nutrition aspect will greatly hinge on what your workout consists of, but since I will undoubtedly suggest cardio or an active sport you enjoy, I'd say that as Holly said, you'll need slow digesting carbs. The amount of those carbs will depend on how much exertion and activity you put out, similar to caloric intake. The thermic effect of protein is around 10% as opposed to carbs' 5%, so you burn 1 out of every 10 calories from protein, double that of carbs. It's very advantageous over time. You'll be working muscles one way or another with your routine, so they'll need rebuilding, and that's where protein comes in.

The thing I'd add though is that excessive protein (more or less defined as positive nitrogen balance/protein balance) is usually not a concern to worry about in individuals with healthy renal function. Recent years in research have shown the concern was overstated. Calcium intake should be monitored when eating LOTS of protein, as that may cause a leeching of it a little, but this is easy to supplement and is more of a concern with a couple hundred grams a day. Dehydration is potential as well, but we're used to that with Crohn's, and when working out, one should be properly hydrated anyways. The kidneys do filter out excess protein--and the liver is involved too-- but you'd need closer to 3 grams per pound of bodyweight to hit this risk area. That would mean 300 grams for a person who weighed only 100 lbs. If there's more than the body can use, it'll just be excreted out in urine. Kidney disease is really the only factor that should change this view on protein, as it changes the game and you're an exception at that point.

Here's something I've had from a couple years ago on a forum regarding protein intake levels/safety (bottom paragraph has the summary):

A recent study was conducted to investigate this very question. In this study, two groups of athletes were examined to determine the potential renal consequences of a high protein intake. Group one consisted of body builders and group two consisted of other highly trained athletes (cyclists, rowers, martial artists). Both blood and urinary analysis were conducted during rest and during exercise.

On average, the body builders consumed about 3,900 calories and 169g of protein per day (1.94g/kg) while the other group consumed 2,600 calories and 99g of protein per day (1.35g/kg). Some of the bodybuilders consumed a protein intake of up to 2.8g/kg.

Nitrogen balance (a measure of the amount of protein eaten minus the amount excreted) was positive in all athletes eating more than 1.26g of protein/kg but no different between groups.

Although some blood parameters (blood uric acid and calcium) were higher in the body builders, there was no correlation between protein intake and markers of kidney function (creatinine clearance, albumin excretion rate, and calcium excretion rate).

The researchers concluded that protein intake under 2.8g/kg does not impair renal function. From the results of this study, there is finally evidence that high protein diets may not be harmful to the kidneys of healthy athletes. It appears that high protein diets are only harmful in those who have pre-existing kidney dysfunctions. Prior speculations that high protein intake would cause kidney damage appear unfounded.

[autumn_rose]

Hey, thanks for the info, everyone! Especially you, BWS1982 (is there a better name to call you?), very detailed.

[D Bergy]

Maybe I am unique in this respect, but I eat a very high protein diet, yet my blood tests always show on the lower end of normal for blood protein.

In spite of my high protein diet, my body does not absorb it well. This indicates to me that a high protein diet is needed just to get the minimum amount I end up with.

I think this may be one indicator of the disease, but I can't remember for sure.

Dan

[BWS1982]

You're welcome Autumn Rose, you can just call me Benson. The good news is that it sounds like you have only a little ways to go towards your goal, so you can take it a bit easier, perhaps be a bit more lenient and forgiving in your mentality, etc... A sport or a form of cardio you enjoy will make it seem like you're just having fun. That for me is basketball. In the summers, I'd be outside for 3-5 hours straight with a quart of Gatorade and just shoot hoops forever, often just by myself, with some music playing. Anything of that nature will do.

If you can't tolerate dairy, whey is probably off the table, but there is still soy (as a female this isn't a bad idea, as it's not that great for guys) and egg albumin or even rice protein. You'll want something quick-digesting in the body right after to kickstart repair, so shake form is great. For your likely size and needs, I'd gather 20-30 grams of protein post workout would be great, for timing, the first 30 minutes is optimal. The preworkout loading of carbs and some protein (again perhaps 20 grams protein, maybe 50 grams of slower carbs) should be about 2 hours beforehand.

And if you are trying to lose fat, a couple hundred total calories in the deficit each day will suffice, because when combined with exercise throughout the week, you'll probably average 500 in deficit each day, which equates to a pound a week. With enough focus and consistency and some strength training or even plyometrics/bodyweight exercises (pushups and pullups and jumping jacks) you'll hold onto most of the muscle you have, or even build some if your genetics allow for it whilst losing fat.

Centering the rest of your diet around lean meats, healthy grains and natural foods will solidify the remainder of the diet, depending on what fruit/veggies you can tolerate or have readily available. Lots of fluids as well.

Dan, You could have some sort of shortage or dysfunction with proteinases, the enzymes that proteins need to start assimilation by breaking them down. It could also be another roadblock in the process, too, it's hard to tell. They could have to test stool to find out if it's being excreted prematurely.

[autumn_rose]

Thanks again for all the info, Benson. You're a wealth of information! So, for a quick digesting post work-out shake, do you have any specific recommendations, as far as brands and such? Soy seems like it would be the best option for me, but I know nothing about what is available.

[BWS1982]

Well, I'm not as familiar with the soy brands, but if you have a Walmart or Target nearby, I've seen them usually have the cheapest as far as local ones. You're in IN so I think you guys have Meijer's over there too, maybe, they'd be cheap as well. Those are local, though. GNC is a bit pricey, but carry top brands. GenSoy is one I see a lot and have heard of being fairly good with taste, my gf's dad went with it for a liquid diet for his lap band surgery and I was told he didn't mind the test, and I've seen that locally at stores.

If you want to order online, Amazon has a good selection because they have a way of taking offers from different merchants online and compiling them. It's hard to say on taste as I've never had soy protein drinks (I've had protein bars that had some soy in them, though)...but I can speak on the value of them, and that the brand EAS is a top tier brand, but not necessary if you're concerned about price, I see GenSoy a lot as I said, though. Try buying a very small one, or better yet, you could stop in a GNC and buy a one serving drink of one to see if it tastes okay. It kinda depends on how taste, value and quality are prioritized. With protein and supplements, I don't like to go with generics personally, so for quality and taste, you could check out Amazon reviews because they have a decent amount of them being the size merchant they are. I read whey protein and some other supplement reviews there before and found them useful.

Hope that helps.

[autumn_rose]

It certainly does help. Thanks again, Benson!

[rygon]

With regards to training I find boxing / kickboxing a great all rounder. The place i go arent bothered if you spar or not but will make sure you are fit and you put 100% effort into it (you dont get a choice lol). Tho if you do have anything wrong they will make sure you are ok. Builds up your strength like nothing else.

Would try skipping and interval training (i.e. 1min jogging, 1min running repeated). pushups and situps are great but make sure you have someone show you how to do them properly. Also swimming is a great alrounder and will help loads