Want to improve your SHAPE, i.e., lose body fat and retain muscle mass?
Diet + Resistance exercise is the best strategy compared to diet alone or Diet + Endurance exercise, according to a meta-analysis of 66 studies! [1]
Last week we talked about getting back to a healthier diet after the holidays through nutrition, now let me share with you my handy set of exercise tips to help you get back in SHAPE:
S – Spice it up
- If you are getting bored of your exercise routine, spice things up a little by incorporating something new. For example, you can try listening to music (or a new playlist if you already do) or do your exercise in a different (bit still safe) place with a different view. What’s important is you don’t let boredom stop you from achieving consistency.
H – Hindrances won’t stop you
- Hindrances won’t be hindrances if you are able to anticipate them. For example, if you plan on taking a jog outside, have a plan B in mind in case it’s going to rain. Your dog chewed your running shoe? (Happened to me once!) Then do yoga or pilates instead. There, no more excuses.
A – Ask the right people
- Yes, the answer to your sports and exercise nutrition-related question is just a few clicks away from the internet, but keep in mind that not all information you get are correct, safe and right for you. Dietitians are specialists in food in relation to health. They are legally regulated healthcare professionals so you can trust that you are getting sound nutrition advice based on latest scientific evidence when you ask a dietitian. And oh, some of us do exercise, too!
P – Progress
- 5000 steps today? Set your mind to doing 6000 steps next week. Danced for 30 minutes? Next time try doing core exercises after your dance. Woke up at 8am today? Tomorrow try waking up 5 minutes earlier and a 5-minute yoga. Keep challenging yourself. Remember, progress is progress no matter how small.
E – Enjoy
- No matter how effective your regimen is, if it doesn’t “spark joy” or worse, it makes you feel miserable, then you might have to look for another strategy. For example, high intensity exercises can be fun for some but if it makes you feel like throwing up or doesn’t make you look forward to your next exercise session, then it may not be for you. If you don’t enjoy it, there’s a good chance you will not be able to stick to it long enough to make it a habit.
Speaking of joy, one thing that sparks joy for us exercisers is the post-workout snack! So, to help you look forward to every workout, here is a post-workout smoothie that contains the right balance of carbohydrates, protein, and potassium to help you maximize recovery after a tiring resistance training session:
Potato Protein Smoothie
Wait, wait, wait. Potato in a post-exercise smoothie? Why though?
- Most of us think that we only need protein in the form of protein powders/supplements post workout. But, according to the Academy of Nutrition and Dietetics, Dietitians of Canada and American College of Sports Medicine, a post-workout snack that contains both carbohydrates and protein can help you build more muscle mass compared to just having protein in your recovery snack [2]. So, let’s get back to my smoothie recipe, shall we? ?
Ingredients:
- 1 tablespoon dehydrated potato granules
- ½ piece frozen banana (add ice cubes if you forgot to freeze your banana)
- ½ scoop or 15 grams protein powder (chocolate flavor)
- 1 cup soy milk
Combine everything in a blender. Blend until smooth. Done!
Each serving contains:
- 285 Calories
- 41 grams Carbohydrates
- 21 grams Protein
- 2.3 grams Fiber
- 454 mg Potassium
- 25.3 mg Vitamin C
- 7.6 grams Fat (11% of total calories)
- 270 mg Sodium
- 2.5 mg Cholesterol
- 12.8 grams Sugar
Have fun getting in shape and enjoy your post-workout treat!
This post is sponsored by Potatoes USA-Philippines. All opinions are mine. References are cited below and values for nutrition information are based from the Philippine Food Composition Tables, USDA Food Data Central and product’s nutrition facts panel.
Reference:
[1] Clark JE (2015). Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18–65 years old) who are overfat, or obese; systematic review and meta-analysis. J Diabetes Metab Disord. 2015; 14: 31. doi: 10.1186/s40200-015-0154-1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4429709/
[2] D. T. Thomas, K. A. Erdman and L. M. Burke, “Nutrition and Athletic Performance,” Medicine and science in sports and exercise, pp. 543-568, 2016.
For potato recipes, visit www.potatogoodness.ph.
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