Research Corner - Q&A Food Intake and Exercise by Carla Sottovia | Date Released : 18 Nov 2002 0 comments Print Close Question: What do you suggest telling clients about the timing of meals pre and post exercise session? I have seen conflicting research about exercising on an empty stomach versus eating a nourishing meal. I have also seen studies that say to eat within 10 minutes following exercise and others that say to wait 90 minutes. If the goal is maximizing fat burning, what do you suggest? Answer: If one has been fasting for more than three to four hours prior to his/her exercise session, then it would be ideal to consume a high carbohydrate snack prior to the session (10 to 15 minutes before): a snack containing 40 to 50 grams of CHO (i.e., Power Bar, banana plus raisins, half bagel with jam). The body will work more efficiently when blood glucose levels are normal. Plus, one needs to have glucose available in order for fat oxidation to take place. If the exercise activity lasts more than 90 minutes, it is important to replace the CHO stores with a sports drink during the activity (i.e., six to eight ounces: half water/half Gatorade). A good rule of thumb is to consume one water bottle of fluids (12 to 16 ounces) per hour. The first two hours post exercise would be the best time to replace the glycogen stores used during the activity. Approximately 0.75 grams of CHO per hour for every pound of body weight (i.e., female client at 140 pounds x 0.75 grams = 105 grams of carbohydrate). It is important to replace the CHO stores depleted during activity even if weight loss is the main goal. Keep in mind that one's metabolism will continue to be elevated for several hours post exercise. As your client increases his/her cardiovascular endurance, fat oxidation will be enhanced. The more fit one is aerobically, the greater his/her fat oxidation during exercise. Also, one's metabolism will be higher for several hours following endurance activity. Keep in mind that duration and intensity of the activity plays a important role in fat oxidation (i.e., at least 45 to 60 minutes at approximately 60 to 70 percent of one's vo2 max). Finally, it is the combination of physical activity (specially aerobic activity) and a decrease in total caloric intake that will best enhance weight loss. Nutrition and exercise go hand in hand. Back to top About the author: Carla Sottovia With more than 20 years of experience, Dr. Carla Sottovia has helped individuals achieve a path of personal wellness, improved fitness, and overall quality of life – “My goal is to instill the importance of Fitness/Wellness in client’s lives much like brushing one’s teeth, eating, and sleeping. It is also to educate clients that an individual does not need to be an athlete in order to achieve their inner strength or personal best, and ultimately they can improve their quality of life through an active life-style”. Dr. Sottovia is a native of Rio de Janeiro, Brazil. She received a B.S. in Physical Education from the State University of Brockport, NY (1985); followed by an M.A. in Exercise Physiology from San Jose State University, CA (1990), and her Doctorate in Exercise Physiology from Texas Woman’s University, TX (2002). She holds several Advance personal training certifications in the areas of Functional Movement training & Assessments, Pilates Training, Optimal Flexibility, Vibration Training, Post-injury/Preventive exercise intervention; youth training; sports specific coaching (Running, Swimming & Triathlon). She is also a licensed Wellness Coach and Adjunct instructor (The Cooper Institute) in addition to be the official instructor/representative of the FMS System in Brazil. Dr. Sottovia is an avid triathlete/runner having completed more than 50 triathlons including 3 Ironman Distance Triathlons (Hawaii, Germany, Brazil). She holds a PR of 3hrs. 26 min (Boston Marathon). She is also a published author – Energy Substrate:Truths and Misconceptions, 06” Full Author Details Related content Content from Carla Sottovia There is no related content. Please click here to see more... | Menopause and Weight Loss Carla Sottovia | Articles Caffeine and Muscle Development Carla Sottovia | Articles Fueling the Body Carla Sottovia | Articles Celiac Disease Carla Sottovia | Articles Menopause and Weight Loss Carla Sottovia | Articles Caffeine and Weight Loss Carla Sottovia | Articles Post Exercise Eating Carla Sottovia | Articles Caffeine and Exercise Carla Sottovia | Articles Coral Calcium Carla Sottovia | Articles Carb Intake With Weight Loss Carla Sottovia | Articles Body Fat Loss Formula Carla Sottovia | Articles Fat Metabolism at Rest and During Exercise Carla Sottovia | Articles Food Intake and Exercise Carla Sottovia | Articles Protein Metabolism and Physical Activity Carla Sottovia | Articles The Relationship Between Physical Activity and Physical Fitness in Children Carla Sottovia | Articles Please login to leave a comment Comments (0) Back to top