How Eating Sugar Puts Fat On Your Belly

Sugar could possibly be the biggest obstacle to losing belly fat. Consuming too much sugar is basically telling your body to store fat instead of burn it. When you digest sugar your blood-glucose level rises fast which then tells your body to release insulin. Insulin is like your body’s hoarder of fat so it collects it and doesn’t want to give it up. What’s even worse is the more sugar you eat in one sitting the more your blood-glucose level rises which means your body stores even MORE fat.

Scary stuff easily and you can only imagine what will happen over a long period of time if your body continually stores fat. A bigger stomach! Plus tons of other conditions & plenty of trips to your doctor. Unfortunately sugar is so integrated into our food you can almost find it in everything. So when you’re buying your food you want to check the sugar count and try to cut down as many sugar-filled foods since those typically don’t help either.

The common offenders to avoid or limit are: soda, candy, desserts, refined carbohydrates like pastas, white rice, white bread. Sugar also hides in yogurts, juices, cereals, and even sauces. All these offenders you either want to eliminate or substitute for a healthier alternative. So when you’re grocery shopping always be aware of the sugar count.

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What to Eat Before Exercising in the Heat

Regular exercise promotes overall health and increases strength and stamina. However, even the most experienced exercisers can fall victim to heat-related illnesses. Prolonged exposure to heat during exercise may result in heat cramps, fainting, exercise exhaustion or heatstroke. Symptoms of heat illness include dehydration, weakness, dizziness, excess sweating, headache and clammy skin. Extreme cases can result in organ failure or death. Taking steps to ensure proper nutrition and hydration can prevent low energy and dehydration.

Nutrition Considerations

• Proper nutrition is essential for peak performance and physical comfort during exercise. When you exercise in high temperature conditions, your carbohydrate needs rise. Consuming carbohydrate- and fluid-rich foods such as fruits prior to exercise in high temperatures can provide both energy and hydration. Along with drinking an adequate amount of water, eating a banana 10 minutes prior to exercise can help maintain athletic performance and decrease exercise-related inflammation.

Sodium and Hydration

• Increased sweating due to prolonged exercise in high temperatures can cause excess sodium and fluid loss. Dehydration due to water loss of 2 percent to 3 percent of body mass increases perceived exercise difficulty and decreases performance. Consuming foods with a small amount of salt, such as pretzels or a sports drink, prior to exercise can encourage you to drink fluids. In warm, humid environments, exercisers should drink 7 to 10 ounces of water 20 minutes before exercise and at least 6 ounces of fluid every 20 minutes during exercise. Water is the best fluid to prevent dehydration unless you exercise for more than 60 minutes, the American Council on Exercise says. More than an hour of exercise in hot environments may require a sports drink to provide sodium and carbohydrates.
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Diet Effects on Hydration

• Foods and fluids consumed before and during exercise should not contain caffeine or alcohol. Just as caffeine and alcohol can, a high-protein diet can increase water loss through increased urine output. In addition, diets high in fiber -- 20 to 30 grams per day -- can slightly increase water needs. Avoid eating high-protein or high-fiber food prior to exercise in high temperatures.

Long-Term Diet Choices

• Replacing carbohydrate stores post-exercise by ensuring adequate carbohydrate consumption will aid in exercise performance during the next workout in hot conditions. A high-carbohydrate breakfast such as whole-grain cereal with low-fat milk and fruit will raise blood sugar and provide energy for exercise. Fruit juice can also provide quick energy before a workout. To aid muscle recovery and replenish carbohydrate stores prior to the next exercise session, eat a meal containing both protein and carbohydrates within two hours of the workout, such as peanut butter on toast or beans and rice.

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Do You Drink Soy Protein When You're Sore From a Workout?

Soy protein is just one of many sports nutrition supplements that may help you improve your body composition in conjunction with a workout plan. As with other high-protein supplements, soy protein is often consumed following workouts. In this way, soy protein may contribute to post-workout muscle recovery. In addition to helping to reduce feelings of soreness due to working out, soy protein may have other fitness-related benefits. Consult a doctor before using any supplements.

Soy Protein for Post-Workout Soreness

• Soy protein may help you stave off soreness caused by workouts due to certain nutrients it contains. According to nutrition specialist Dr. Melina Jampolis, consuming too little protein and insufficient levels of iron may result in feelings of post-workout soreness. Soy protein is a good source of iron and is also rich in protein, so the supplement could help make up for those deficiencies in your diet. Additionally, soy protein products and soy milk may be fortified with vitamin D, another nutrient Jampolis notes may be connected to feelings of soreness.

Pre-Workout Consumption

• In addition to consuming soy protein after your workout when you're sore, you may wish to consume soy protein prior to exercising to stave off soreness. According to research from the February 2006 issue of "The Journal of Nutrition," pre-workout consumption of the amino acids leucine, isoleucine and valine may help prevent soreness. Those amino acids are naturally found in protein supplements such as soy protein, so drinking soy protein before your workout may have the same effect as consuming those amino acids alone.

Other Soy Protein Benefits

• In addition to potentially alleviating feelings of soreness, consuming soy protein after your workouts may help benefit your muscles. Research published in the August 2009 edition of "Journal of the American College of Nutrition" suggests soy can help support muscle protein synthesis, the process that results in muscle building. Additionally, a study from the April 2005 issue of the "Journal of the American College of Nutrition" found that soy protein was just as effective as dairy-based protein at supporting strength gains.

Other Soreness Remedies

• If you find that soy protein isn't sufficient to ease your soreness, explore other options. For example, light physical activity -- known as active rest -- in addition to massage, rest or taking over-the-counter pain relievers may help alleviate soreness caused by exercise. In addition, a study published in the February 2010 issue of "Journal of the International Society of Sports Nutrition" indicates black tea consumption may also help reduce feelings of soreness following workouts.

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