If you are going to lift weights, do you need to eat different foods than if you were running on the treadmill? The answer is no. From a nutrition standpoint, both anaerobic exercises (i.e. weight lifting) aerobic exercises (i.e. running on the treadmill) require carbohydrates in order for your body to get the most out of your workout. Both protein and fat are stored in your body in the form of muscle, and body fat, respectively. Carbohydrates, on the other hand, are only stored in very small amounts in your body, so it is important to eat carbs before you work out.

Anaerobic activity uses a lot of oxygen, causing oxygen debt, which in turn, limits the amount of time you can perform the exercise. Most people think they need to add extra protein to their diets for weight lifting. This is not true. For this type of exercise, they need to eat carbohydrates in order to maximize their ability to build muscle. Carbs are the only source of calories that can supply the muscles with the necessary energy. Protein is the foundation for building muscles, but it does not supply the energy to do so.

A high protein diet will not increase your muscle mass. In fact, it can sometimes hinder your ability to exercise by causing fatigue if you increase your protein intake while decreasing your carbohydrate intake. Excessive protein intake can also cause dehydration, which can cause serious problems for the avid exerciser. As a general rule, a healthy adult needs about 0.36 to 0.72 grams of protein per pound of body weight.

Aerobic exercise (such as running or bicycling) requires the use of oxygen as well, but does not cause oxygen debt. Anaerobic exercise is good for those who want to strengthen their hearts and lose some body fat. Your heart and lungs are able to keep up with the amount of oxygen your body needs, provided that you stay within your target heart rate (thr) range. To figure out your thr range, see Bryant Howard's October NBnews article. It is important to stay within your thr range because if you don't, you will not lose body fat!!! Carbs are also necessary for this type of exercise, although your body will mobilize its fat stores and use them as energy too. However, in order to break down your fat stores, you body uses carbohydrates. So, if you do not eat any carbohydrates, you will not lose body fat!!!

So, what kind of special diet does a person who exercises regularly need? The answer is none — they need a diet just like everyone else. This means that approximately 55-60% of your calories should come from carbohydrates, no more than 30% from fat, and the remaining 15% should be from protein. Keep in mind that the carbohydrates you eat should be complex carbohydrates — whole grains, fruits, and vegetables.

A good snack to eat before exercising would be a piece of fresh fruit, a lowfat raisin bran muffin, or a steaming bowl of oatmeal.

For a delicious, energizing muffin, try this recipe:

FRUITY BRAN MUFFINS
From the Vegetarian Times Complete Cookbook

Ingredients:

•   1 1/4 cups whole wheat flour
•   1/2 cup oat bran
•   1/4 cup wheat bran
•   2 tsp baking powder
•   1 tbsp vegetable oil
•   1/4 cup honey
•   1 whole egg (or 2 egg whites) beaten
•   2/3 cup skim milk or soymilk
•   1/2 cup sweetened applesauce
•   1/2 tsp vanilla extract
•   2 medium ripe bananas, mashed

Preheat oven to 350 degrees Fahrenheit. Grease muffin tins. Stir together the dry ingredients and set aside. In a bowl, combine the oil and honey. Whisk in the egg or egg whites, milk, applesauce and vanilla. Combine the dry and wet and dry ingredients until just blended. Gently fold the bananas into the batter. Spoon the batter into the muffin tins. Bake until the muffins just begin to brown, about 20–30 minutes. Serve warm. Variation: Substitute 1 cup blueberries or 1 cup chopped cranberries and 3 tablespoons sugar for the bananas.

Makes 12 muffins.

Per muffin: 120 calories, 3g protein, 2g fat, 3g fiber.

Nutitionist Bonnie Nasar, RD, graduated from New York University with a Bachelors of Science in Nutrition and Food Studies. In addition to a private practice, Bonnie also is the director of Sweet Pea Children's Cooking School in Stony Brook NY. She and Sweet Pea Children's Cooking School can be reached at Hapee2Bmee@aol.com