Sept 12 2012
Understanding the effect of exercise and its influence on appetite is important for both athletes wanting to optimise their performance and individuals interested in maintaining a healthy body weight. We recently came across this well-written review by David Stensel from Loughborough University on the effects of exercise on the hormones that regulate appetite. The bottom line? Exercise seems to be more likely to increase hunger acutely (within 30-60mins) post-exercise in women (thought to be a protective mechanism on fat stores for reproductive function). However, more encouragingly is that in the few studies that have looked at the effect of exercise on appetite long-term have shown that appetite controls seem to improve as fitness and/or strength increases. We know you’re busy, but this article is a good summary of the recent literature. Our suggestions for women who get hungrier after exercise? Have a snack ready to go post-workout that provides 10-20g protein and a low-GI source of carbohydrate e.g. a low-fat yoghurt with a skinny latte would do the trick!
The buzz behind the latest ‘miracle elixir’ 5-hour Energy shot… is likely to be purely from the caffeine content. The US product 5-hour Energy is a low-calorie shot designed to provide long-lasting energy. It contains caffeine (similar to the amount you would get from coffee), B vitamins and a few amino acids. Our opinion? This product is unlikely to do harm but a coffee (store-bought or made at home) is a cheaper alternative to the same effect. Click here for more insight.
In this “carbo-phobic” world that we live in, where the food fashion is gluten free and/or low-carb, it is good to see and hear some sound science from the leaders in our field on grains, weight management, bowel health and the management of gut issues. The Grains and Legumes Nutrition Council has made their webcast ‘What’s to gain from grains?’ available and free to access until October this year so be quick! Within an hour, you’ll have heard Dr. David Topping present on resistant starch and the Australian paradox (high fibre but high incidence of bowel cancer); Prof Manny Noakes present on grains and weight management (and how much carbohydrate should we be eating?) and Dr. Jane Muir unravels the facts behind low-FODMAP®, gluten-free and wheat-free diets. Click here to watch with thanks to GLNC.