"What do I eat before I work out?"
Your body uses carbohydrates for fuel during exercise. Eating or drinking carbohydrate-rich foods and beverages before, during, and after exercise gives your muscles the fuel they need for endurance and power.
What is GLYCOGEN?
- Storage form of carbohydrates in the body
* It is stored in the muscles and liver
- It is the MAIN source of energy for exercising muscles.
....So HOW much do we store?
- We store 1,600-1,800 calories in our muscles.
- 400 calories in the liver
What happens when levels are low?
- When glycogen is low, the body must switch to using fat as an energy source. This usually occurs after two hours of exercise (depending how much glycogen is stored).
- Performance slows down up to 50% because the rate of breakdown and delivery of fat for energy is 6% slower than that of carbohydrates.
- AKA= FATIGUE
Pre-Exercise Needs
- 600-1,200 calories eaten 3-4 hours prior to exercise.
- Liquid or solid carbohydrates with little fat or fiber for optimal carbohydrate absorption.
- Example: A bagel topped with fruit spread, a bowl of oatmeal and 8 ounces of apple juice.
- If a meal doesn't fit in with your schedule or you have no appetite, have 8 to 16 ounces of sport drink 30 minutes to an hour before you exercise for an energizing dose of carbohydrate.
Did you know....
- When exercising for longer than 90 minutes, carbohydrate levels in the body run low, so drink a sports drink or eat a banana or a sport bar. This will help prevent fatigue.
Afterwards...
- After you finish exercise, eat or drink a source of carbs to rebuild spent glycogen stores. Plan on eating within 30 minutes after exercise when your muscles are most ready for glycogen rebuilding. Have a sports drink along with a piece of fruit or slice of bread. Two to four hours later, continue to eat carbohydrates.
TODAY
Today, I taught Full Body Workout to faculty and Indoor Cycling to Penn State students and faculty. The cycling class is 5:15-6:15 on Wednesday. Everyone in the class kicked butt! They did such an awesome job! I love how motivated and determined people are.
^That's what they were thinking^
I encourage all of my patrons in all of my classes to continue exercising. I hope they come back every week. It's awesome to see the leaps in progress. It's the hardest getting into it but once you're into it, it's an addiction. You don't want to stop. It's like you can't stop.
It's going to be HARD in the beginning...
Strong mind= Strong body
I hope everyone sticks to their goals! Keep at it. You won't see results right away, it's the matter of patience. Good luck to everyone getting back into it, or trying out for a sports team, whatever it may be. Go get em!
;-)
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