Ask yourself these three questions about your workout energy:
- Do you ever get tired during your workouts, while running or playing sports?
- Do you feel your performance is sometimes falling short?
- Maybe you have enough workout or game energy but what about afterwards: are you tired longer than you think you should be during recovery?
If you answered ‘yes’ to any of these questions, I can help.
What’s happening with your energy when you work out or compete in sports?
When you work out, run, or play competitive sports your body uses your ‘energy inventory’. This energy inventory is glycogen that is stored mostly in your liver and skeletal muscles. Glycogen stored in your muscle is ready to fuel your muscles. Glycogen in your liver is used throughout your body though the two other big users are your brain and spinal cord.
As you workout or compete, your body is converting the glycogen stored into energy. If your energy levels are not sufficient, your performance and recovery will suffer keeping you from doing your best.
The body inventories about 2,000 calories of glucose as glycogen. This can limit athletic performance when you can burn that number of calories in just a couple of hours. When you run out of glycogen, performing becomes a challenge. This experience is sometimes referred to as ‘hitting a wall’.
How can you help ensure your glycogen storage levels are enough for your workout energy activities and have what you need for quick recovery?
How much glycogen inventory your body has built up in these cells depends on your activities, amount of rest, and how you are fueling your body (what you eat).
How can you be READY? Here are my tips for having enough workout energy:
R-Rest E-Eat A-Aerobics D-Drink Y-Yardstick
Getting enough rest is imperative for workout energy. Everyone is unique and only you know the right amount of sleep and rest for your optimum energy levels.
Eat well and eat consistently. If you normally eat four or five small meals a day do so every day. Skipping meals, mixing up the times or not choosing the right foods will wreak havoc with your energy levels. If you don’t like heavy meals, east smaller ones.
Foods that will supply your energy include fruits, nuts, oats, fruits, green vegetables, and others. Complex carbohydrates increase glycogen enabling your body to be prepared for workouts and competition. Refined carbs such as sugar cereals, white bread, and processed foods give you a boost but cause a crash and fatigue soon after.
Take energy snacks on the go such as crackers and cheese, nuts, legumes, protein bars, or yogurt. If you are unsure of what foods work best for your daily activities, our coaching program will evaluate your needs.
There is a dizzying quantity of energy boosting supplements on the market. Some of these supplements can improve and increase your energy levels. Avoid the drinks and supplements that are filled with sugar caffeine. The energy is short lived, and they have been linked to negative side effects.
- Aerobics Workouts
Start your day and your workouts by giving your heart and circulation some exercise. A pre-workout are aerobic activities that kickstart your muscles within minutes These exercises include jogging, brisk walking, or dancing.
Drink fluids such as pure drinking water to stay hydrated. Dehydrating can cause sudden fatigue. Your body loses water through perspiration. 10 ounces of water every 10 to 15 minutes of exercise is recommended. Sports beverages do contain carbs and potassium, though these drinks are intended for longer endurance activities.
Yardstick or monitor your body so that you are getting the right amounts of rest, food, exercise and fluids. Our coaching program helps you measure your results so that you can make informed choices. Measuring also helps you see where you can improve and keeps you motivated. Find out how our coaching program helps you track your energy levels and workout results.
Note: Glycogen is should not be confused with the hormone glucagon, which is also important in carbohydrate metabolism and blood glucose control.