By Becca Hughes, Concordia College Dietetic Intern

Protein intake is pushed with weight-loss surgery because it is needed for wound healing and muscle tissue maintenance. However, when it comes to fueling for exercise and recovery, protein cannot act alone.

With your new diet after surgery, fewer calories will be taken in, and, although protein is important, it places limits on an individual’s ability to exercise both intensely and for long durations. This is where carbohydrates come into the picture!

Fueling Exercise

Glycogen is the body’s storage unit for carbohydrates, and it is the primary source of fuel during most forms of exercise.

Exercise can drain glycogen stores quite rapidly. It may take only 15 to 30 minutes of high-intensity exercise to deplete your stores. In these instances, not eating carbo- hydrates before exercise may result in nau- sea, dizziness, and fatigue.

Because of this, it is recommended to include carbohydrates in your pre-exercise nutrition regime. This concept applies to nearly everyone, regardless of whether or not they have had weight-loss surgery.

So, instead of chugging down that pro- tein shake before you hit the gym, try high quality carbohydrate foods one to two hours prior to exercise. An example of this would be to have a little oatmeal or a piece of fruit such as an apple.

Recovery

Protein is important for recovery after exercise, but it seems that most peo- ple are confused about the amount of protein needed to stimulate muscle growth and repair.

For someone consuming a normal diet, a post-workout recovery nutrition should consist of at least 50 grams of carbohydrate and approximately 15 grams of protein. For weight-loss surgery patients, smaller quantities of carbohydrates and protein must be consumed.

Post-exercise sources of carbohydrates can be similar to those consumed prior to or during exercise while simply adding a small glass of low-fat milk, string cheese, or a small protein shake to help meet your protein needs after exercise.

Be carb conscious

Exercise is an extremely important com- ponent and often a predictor of long-term weight loss maintenance. Meanwhile, carbohydrates are an important fuel for exercise and will help you reach your fitness goals.

It’s your journey… train for it!

Adapted from OH Magazine, July/August 2009, by Jeremy Gentles, MA, CSCS