Binge-proof your next workout: what to eat on days you exercise—plus, whether coconut water can keep you slim

Shape, Summer, 2009 by Cynthia Sass

A DANGEROUS MIND(SET)

I love working out: It makes me feel energetic, healthy, and virtuous. But like many of my clients, I'm susceptible to that "I exercised today, so I can eat whatever I want" mentality. And that can be a problem, since even during a moderately intense treadmill session, I burn only about 350 calories--the equivalent of a large soy latte and a banana.

* FEEL THE BURN It's true that your metabolism stays stoked after you stop exercising, but it's not enough to sanction an all out splurge. One study found that women burned more calories for up to 67 hours after an intense 40-minute cardio workout. But that "after burn" effect amounted to just 50 additional calories, or the number in two Hershey's Kisses.

* FOOD FOR THOUGHT The best way to balance diet and exercise is to plan the day's menu in advance. About an hour before hitting the gym, eat a light (150 to 200 calories), carb-rich snack with a little protein. (Too much protein, fat, or fiber can delay digestion, resulting in cramps or that brick-sitting-in-your-belly feeling.) Try a slice of whole-grain toast with a tablespoon of almond butter or 1 cup of frozen cherries blended with 1 cup of soy milk.

Then think of your post-workout meal as a puzzle--these five pieces make it complete: [H.sub.2]O to rehydrate; lean protein, healthy fat, and antioxidant-rich vegetables to repair muscle; and whole grains to replenish glycogen in muscle tissue. An ideal recovery combo is a shrimp and broccoli stir-fry over brown rice with a glass of water.

Q I've been hearing a lot about coconut water for weight loss. Should I be drinking it?

A Aside from being low in calories (just 60 per 11-ounce container), there's nothing about coconut water that would help you slim down. Still, it's worth sipping, especially after a sweat session: The beverage has more electrolyte-raising potassium than most sports drinks.

Coconut oil, however, may actually do your waistline some good. It contains a type of fat that burns off more easily than those found in other oils. But since it has 117 calories and 14 grams of fat per tablespoon, you should use it in place of--not in addition to--other fats in your diet.

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The Ginger People Crystallized Ginger Chips ($5; ginger people.com). I'll pop a few after a meal to satisfy my sweet tooth, freshen my breath, and

BY CYNTHIA SASS, R.D.