Eating For Endurance Reviews & Tips

By Author: Cecep Iwan K
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Make your workouts intense? Is this the summer to lure you out on long walks or bike rides to get? Over the year is a lot nicer when you're well fed.

The longer and more intense the exercise, the more it is important to eat in a way that empowers you best. What you eat and when can significantly affect both your performance and recovery time. Even something as simple as drinking enough water can make a big difference in how you feel after your next workout.

This article is intended to exercise or activities that exceed one hour. Light to moderate exercise does not require any other food, although it is always a good idea to stay well hydrated. Are you an athlete or involved in events throughout your energy and water needs will be more involved than what is discussed here.

Exercise is mainly fueled by carbohydrates. While you (ideally) will burn a little fat for fuel, you do not deliberately provide pre-or post-exercise. The best snacks for endurance are a ...
... mix of carbohydrates and protein.

Think of carbohydrates in the form of fast-acting carbohydrates (sugar) or slow (complex carbohydrates / whole grains). What you choose depends on the speed of your fuel. Choose slow-release carbohydrates and fast acting carbohydrates coming period during and immediately before or after exercise.

Stay hydrated

It is perfect for staying hydrated all the time by drinking the water regularly throughout the day. A way to monitor hydration status by the urine color: a dark may indicate dehydration. Begin on time, you can not exceed hydration at the last minute.

Plain water is usually sufficient for the exercise of one hour or less. In pursuit of more than one hour, or when sweating, you. Sports drinks contain a dilute concentration of sugar and electrolytes (mainly sodium and potassium) and are designed to be easy to handle than water. Calories and electrolytes to replace a portion of which is used during the exercise.

Soft drinks are not recommended. The high sugar content slows fluid absorption and the carbonation can cause bloating. Juice is an option, but will be quickly absorbed and 50% diluted with water. Juices contain potassium, but not sodium, therefore less effective replace lost sweat.

Take frequent sips during exercise, drink more water or drink immediately after. The best approach is to check your weight and exercise naked and replace fluids lost by 20 to 24 ml for 1 pound lost.

When I take long walks, I drink water. For my class, I turn and turn around a powdered Gatorade that no fructose corn syrup high. I keep a bottle of water in the car after class.

Training Eat

Eating meals 3-4 hours before exercise and a snack (~ 200 calories) 30 to 60 minutes before intense exercise or prolonged. The best food choices are slow acting complex carbohydrates (whole grains) and protein. Keep it low fat, since fats remain in the stomach longer, thus less energy available and may cause indigestion. Avoid sugary foods or drinks because they increase and then drop in blood sugar - which means that energy is gone when you need it.

An hour before spinning my class, I have small amounts of whole grains, yogurt, soy milk and vegetables. If you wait until just before the workout, then vegetables (like a banana) is a better choice for the rapid digestion.

Eating during training

During the long sessions, the standard recommendation is to eat about 30-60 grams of carbohydrate per hour. This is where the refined carbohydrates work well because they are absorbed quickly and easily available. Through long walks, the ideal fuel for me, pretzels or crackers. , I usually eat trail mix - a blend of dried fruit and nuts - but the fat in nuts slow digestion and brings instant energy which not only dried fruit.

Special products are available to maintain energy levels during vigorous exercise, sports gels and other sports products with small amounts of added sugar and electrolytes. For example, Gu - a gel like honey, which comes with and without caffeine. If you use a sports drink and eat enough, you can see that the calories from it enough and you do not need extra food.

Eat after exercise

Shortly after exercise, a snack of carbohydrates and protein. It restores muscle protein and carbohydrates will replace the glycogen that was used. Glycogen is the storage form of carbohydrates. There is a window when the enzyme is active in the replacement of glycogen - which explains why eat shortly after exercise is so important. food most certified trainers in 15-20 minutes. Waiting more than two hours will result in 50% less glycogen stored in muscles.

The optimal ratio of carbohydrates to protein after exercise is 4:1 (4 grams of carbs for every gram of protein). More protein than rehydration and supplements may slow glycogen. Lowfat chocolate milk is a convenient way to get the ratio of 4:1. If you do not tolerate milk, try a flavored yogurt or kefir - both are easier to digest because of the intestinal flora of the environment they contain. You can also use protein shakes or sports drinks replace. Take a real meal within two hours.

Eat between workouts

Work-outs to receive a regular diet: complex carbohydrates (fruits, vegetables, whole grain), lean protein and fat sound. When you eat a diet low in carbohydrates, your muscles feel tired. The complex carbohydrates in grains and beans were essential to maintaining the high energy needed for training and providing nutrients for good health.

focuses on vigorous exercise muscle fibers, which is part of the strengthening process. Proteins are needed to build muscle and repair. With an intense workout being, your protein needs are higher. A rough estimate of the daily protein needed for intense exercise your weight in pounds and multiply by 0.5 to 1.0 gram per kilogram (the recommendation of protein for the general population is ~ 0.37 g / lb).

If you believe that the protein intake, keep in mind that cereals and vegetables a considerable amount of our proteins - provide about 50% for most people. Meat, fish and poultry are 7 grams of protein per ounce, while grains and vegetables are usually 2-3 g per serving, but added.

As can be tempting to eat too specific proteins can promote dehydration. When you get more protein than you need additional carbohydrates to be converted to the body (and used as fuel or stored as fat). In the conversion, kidneys redouble efforts to remove the process of nitrogen. It is more efficient but not excessive enough protein and carbohydrates as fuel.

Protein Powder

The protein powder is a popular way to boost the protein. This is common and may be useful. Remember that protein powder is not real food. Even if you have protein powders, it is preferable to make the most of your protein from real food. Powders contain many nutrients added, they do not provide everything that is in nature.

Caffeine

Caffeine acts as a stimulant to the central nervous system. As a stimulant, endurance, which can be an advantage in competition. But a lot of us are sensitive to the effects of caffeine and can cause nausea, muscle tremors, headaches and an increased risk of dehydration. My advice is to use caffeine judiciously.

Experience

Experience with snacks and beverages for finding what works for you. Log onto what you feel is good practice and improve your performance and recovery.

If you are planning your first marathon or bike race, you need to experiment during your workouts. Each of us is different from what we eat and drink can be tolerated during an intense workout. Although the event is not the time to understand what is not working.

Have fun this summer and seek opportunities to be active and enjoy the outdoors. We live in a beautiful environment and have many good gyms. Enjoy!