Health Coach Q & A
What links should I know about?
Lark is here to help!
Lark Customer Support!
https://support.lark.com/hc/en-us/requests/new
Fiber Worksheet
https://www.lark.com/resources/lark-worksheet-get-more-fiber
Facebook page for DPP
https://www.facebook.com/groups/larkdpp
Lark blog
Lark recipes
https://www.lark.com/resource-type/recipe
Email a Lark coach with questions or to make an appointment
https://app.acuityscheduling.com/schedule.php?owner=21319234
Good nutrition for weight lifting?
That’s a good question!
Nutrition for weight lifting is similar to nutrition for other types of exercise. What you eat throughout the day matters most. In addition, getting some protein and carbohydrates within 2 hours of finishing a workout can improve muscle recovery and repair, and replenish glycogen (stored carbohydrate for fuel).
Here are some tips.
- For weight loss, it’s still important to have a calorie deficit. You won’t gain muscle as fast as if your goal is to gain weight, but it’s still possible to build muscle slowly with a calorie deficit.
- Protein recommendations for someone who is working out intensely and trying to build muscle are 0.7-1 gram of protein per pound of body weight per day. That translates to 140-200 grams of protein per day - spread throughout the day. High-quality protein sources include chicken, fish, shellfish, reduced-fat dairy products, tofu, and eggs. You can also get all essential amino acids from combining beans, whole grains, nuts and seeds, and vegetables.
- Carbohydrates and fat fuel workouts. High-fiber carbohydrates include whole grains, fruit, and starchy vegetables like sweet potatoes and peas. Healthy fat sources include avocados, olive oil, nuts, seeds, peanuts, canola oil, and fatty fish like salmon and tuna.
- Non-starchy vegetables have important electrolytes, other minerals, and vitamins.
- Hydration is important, too!
Any tools for staying hydrated? How many ounces a water a day should you drink?
There are lots of tricks for staying hydrated! Here are a few ideas.
- Water is the best option. It’s calorie-free and healthy. Plain water, seltzer water, soda water, water with ice, water with slices of fruit, and water with herbs are great choices.
- Decaf black coffee and decaf unsweetened tea, herbal tea, and low-sodium broth are also options.
- To remember to drink, try keeping a water bottle with you throughout the day. Setting a timer to remind you to drink can also help.
- Our Lark hydration worksheet can help you make your hydration plan!
- Tracking your water consumption helps make sure you’re on track to hit your goals each day. Some people like water bottles with markings on the side to tell them how much more water they have to go for the day.
- The “adequate intake” for water is about 11 cups for women, and 15 cups for men per day.
- During a workout, the general guideline is to drink ½-1 cup of water per 15-20 minutes. After a workout, drink to replace the water you lost in sweat.
- A common way to estimate hydration is to look at the color of your urine. If you’re hydrated, it might look pale yellow. Dark brown can indicate dehydration.
Be sure to ask your doctor if you have questions or concerns!
Is taking weight in the morning considered dry weight?
Yes. "Dry weight" or "true weight" is best measured first thing in the morning after using the bathroom and before eating or drinking anything. This minimizes fluctuations caused by food volume and hydration levels.
Do you get the same benefit from seltzer or sparkling water?
Good question! Yes, seltzer water and sparkling water are both as hydrating as water. Just remember that their bubbles (or carbonation) can cause bloating or gas for some people, and that can be quite uncomfortable during a workout. In addition, many brands of flavored sparkling water include artificial sweeteners, which can have negative effects according to some research.
What are your thoughts on Gatorade? Is gatorade a good choice to drink after a workout to increase electrolytes? Or is it too much sugar?
Gatorade can be a powerful tool if you’re exercising intensely for over an hour, such as if you’re racing a marathon or half-marathon. It has fluid, electrolytes, and sugar for fuel. It can be used during and after workouts to maintain fluid and electrolyte balance and to replenish fluids and electrolytes.
Sugar-free gatorade is also available if you want to avoid calories, though it has artificial sweeteners.
For most people doing workouts of up to an hour, or workouts (such as brisk walkin) that are not considered high intensity, Gatorade and other electrolyte drinks are not typically necessary. Water is usually adequate for maintaining hydration status, and electrolytes consumed in daily life are typically enough. Consider asking your healthcare provider if you need electrolyte drinks or if you are having trouble getting through normal workouts.
Recommended protein bars? barebells 20g protein bar is a preference
Barebells bars have 20 grams of protein and are low in sugar. They’re convenient, and lots of flavors are available.
Some drawbacks may be that it contains artificial sweeteners (sucralose), as well as a sugar alcohol (maltitol) that can lead to diarrhea and gas in some people. In addition, like most protein bars and powders, they cost more per gram of protein than many high-protein, nutritious foods.
What is the best way to combat night leg cramping after strenuous workouts?
Night cramps are common with mild dehydration and electrolyte imbalance, especially with low levels of magnesium or potassium. It’s important to hydrate properly and eat plenty of potassium and magnesium. Potassium sources include fruits, vegetables, whole grains, beans, fish, and yogurt. Magnesium sources include dark chocolate, seeds, some whole grains, and nuts.
It’s important to talk to your healthcare provider about night leg cramps because they can have multiple causes.
Are protein shakes good first thing in the morning for breakfast? This would take place of a meal.
Protein shakes can be very convenient and tasty, and they’re often fortified with vitamins and minerals.
However, protein shakes can have a few potential drawbacks.
- Liquid calories (like shakes) are less filing than solid calories, so you may feel hungry sooner than if you ate a meal with solid foods.
- A protein shake may not be as balanced nutritionally as a meal with protein, healthy fats, and high-fiber carbohydrates.
- Having a shake instead of whole foods can leave you without certain nutrients in whole foods. For example, fruits and vegetables are sources of antioxidants and thousands of phytochemicals, or plant nutrients.
If you’re looking for a quick and portable meal, consider making breakfast the night before. A container of cottage cheese or yogurt with a pre-portioned amount of cereal in a little baggie, or overnight oats with some fruit and nuts, are examples of nutritious options that are ready to eat the next morning.
If I drink a lot of water during my workout am I immediately replenishing the water weight I lost during the workout?
You are likely replacing a good amount of the water you lost in your workout, but it depends on how much water you are losing during the workout. The body can only absorb about 16–32 ounces of fluid per hour. If you are sweating heavily, you may be losing fluid faster than your gut can absorb it. And, if you’re sweating heavily for a workout lasting 60-90 or more minutes, you may be unable to maintain your status.
One way to know is to weigh yourself before and after a workout. If your weight is the same, you’ve likely come close to replacing your water losses as they occurred during the workout.
It's also important to note that if you are sweating heavily for a long time, such as more than 60-90 minutes, you may need electrolyte replacement as well to avoid a dangerous condition called hyponatremia.
What is 1 serving considered?
It depends on the food group, but general guidelines are:
- Protein - 3 ounces
- Grains - 1 ounce equivalent, or ½ cup cooked grains (brown rice, pasta, oatmeal), 1 slice of bread, 1 ounce of crackers or pretzels)
- Starchy vegetables (like potatoes or sweet potatoes or corn) - ½ cup
- Vegetables - 1 cup
- Fruit - ½ cup
- Cheese, nuts, peanuts - 1 ounce
- Fats - 2 teaspoons of oil, or 2 tablespoons of salad dressing
Any particular brand of coconut water that is really coconut water?
Coconut water can be a source of potassium, which is an electrolyte. To see whether a brand is really coconut water, check the list of ingredients to see whether the first one listed is, “coconut water.” Many brands also have various types of added sugars, such as sugar or coconut sugar; to reduce sugar, choose a brand with no added sugars (you can check on the nutrition facts panel). Some brands also have added vitamins, such as vitamin C.
Coconut water has about 45 calories per 8-ounce cup, so it’s important to log or consider those calories when you’re thinking about your calorie consumption for the day.
What about diabetics? As far as exercising for longer periods of time?
Individuals with diabetes need to be extremely careful when exercising. Please check with your healthcare provider! Exercise can lead to low blood sugar or high blood sugar, and effects can last during and for several hours after exercise.
These are some questions to ask your provider.
- Which activities are safe for me?
- Do I need to adjust any medications?
- When should I check my blood sugar before, during, and after workouts? What range should it be in when I start a workout, during my workout, and for hours afterwards? What should I do if it’s lower or higher than those ranges?
- When and what should I eat before, during, and after workouts?
- What if I exercise without having planned to do so?
Managing blood sugar and workouts with diabetes is a critical and individualized task - be sure to have a plan that you and your healthcare provider talk about!
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