Workout Fueling. . . Because Performance Matters

During your workouts in the Box, muscles first turn to carbohydrates (think: fruits, veggies, grains, and dairy.) for energy first.  Muscles then store excess carbohydrates as glycogen. (Glycogen is the stored form of glucose). But once the body gets moving, we start dipping into that stash, forcing us to as the question, are we sure there’s enough fuel for the WOD?  Research suggests that it depends on the type and duration of exercise that you perform.  While shorter, low-intensity workouts (like walking or sit ups during a commercial while watching television) can usually make do with what’s stored naturally, an extra energy fix can be critical during high-intensity, long-duration exercise. This is why our marathon and ultra-marathon runners stock up on energy gels, bananas, and the like.  But why simple carbohydrates rather than a protein bar or a whole-wheat bagel? This is because, complex carbs, protein, and fat take too long to digest and by the time the body is ready to use them, the race may be over!

Preparation =  Victory!

• For cardio sessions under an hour:  Sipping sports drinks intermittently has been shown to improve performance. Make sure you read the labels though!  Many sports drinks are very high in sugar and you don't want to add extra sugar that you may not need during the workout.  For most of us, the mid day snack we had at 3 or 4 pm should be enough to last us the WOD.

• For cardio sessions over an hour: Readily refuel. Proper carbohydrate replenishment (and hydration) is most important. Research  recommends active individuals consume approximately 0.7 grams of carbohydrates per kilogram of body weight (usually about 30-60 grams, depending on the type and intensity of activity) per hour of endurance exercise. So on a big cardio day, that could mean a 32-ounce sports drink or two small bananas, consumed intermittently throughout the workout. (If going with a fuel source without much water content, just be sure to drink water, too.)

• For weightlifting sessions: Go easy. Drinking sports drinks in between sets has been shown to keep glycogen stores in the muscles full, but it likely won’t increase performance. Consider skipping the sugary stuff and opting for water instead.

• For the big game: Keep carbs close. It seems there’s some science behind sports drinks ability to provide carbs and electrolytes that are lost during competition.

Keep in mind that a person's metabolism, age, sex, body type and weight are all factors in the refueling game. And listening to the body is key: Light-headedness, nausea, and (excessive) fatigue should not come with the territory. Be sure to take time and experiment with your body and it's ability to perform workouts with different amounts of fuel.  Remember that the post WOD fueling will be most important and should be consumed within 45-75 min. post workout!