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Exercise Nutrition: How To Keep That Energy Up!


How many times has this happened to you?

>> You psych yourself up mentally (you are GOING to do it!)

>> You don the outfit (you can practically feel the energy flowing through your veins!)

>> You lace up the running shoes (Nike: Just Do It - that's you.)

>> You grab your towel (because ANYONE SERIOUS needs a towel).

Then it's time.

It's time to sweat. It's time to burn the evil fat from your body. You face the treadmill (or stair climber, or rowing machine, or exercise video with the perky aerobics instructor on it).

And you start.

You warm up, and start moving faster and faster. The sweat starts to pour. The blood is pumping. Man, you are burning! That size 2 exercise instructor is going to look like a whale compared to you when you get through!

The adrenaline hits your blood and you feel GREAT! You could exercise forever! In fact maybe you will exercise forever!

Your time winds down. Ok, maybe you'd better slow down, no sense in going TOO crazy here. The cool down sure feels good. You turn off the treadmill, or the exercise video and head to the shower.

Then it hits you.

EXERCISE REPERCUSSION.

You feel like you want to die, or at least sleep for about 12 hours. You go through the day craving anything you can easily grab: anything edible or, depending on how good it looks, anything at all. Nutritional value? Who cares!

But nothing seems to satisfy you and you could swear that you've just eaten all the calories you burned during exercise PLUS more!

What was the point in exercising at all if you go through your day tired and eating everything in sight? It was just a waste of your time and a stress on your body for nothing right?

Well, not necessarily, not if you can learn from it. Here's how to avoid the above experience when exercising:

1) Check Your Hydration Levels

(I know not really exciting-but it will do wonders!!)

The average adult loses 10-12 cups of water a day (that's not including water we lose from exercise, caffeine, etc).

It's estimated that approx 75% of North Americans are chronically dehydrated. And even MILD dehydration will slow down one's metabolism as much as 3%.

And here's the key, all you exercisers: Lack of water is the #1 trigger of daytime fatigue!!!! Unfortunately this fatigue often gets mistaken for hunger and we eat more than we need in a desperate effort to get that water back into our bodies.

What can you do?

Before your workout: drink 1-2 glasses of water

During your workout: Have about -1 cup of water for every 20 minutes of exercise

After your workout: Have at least 3 cups of water in the hour after you exercise.

2) Check Your Pre-workout Nutrition

Since you want energy over the long haul, your best bet is to try having some complex carbs before you exercise (like oatmeal, whole wheat toast, or whole wheat crackers).

Some people prefer to get their carbohydrate from fruit also, it depends on what works for you.

Try to combine this with a little bit of protein (like peanut butter on your whole wheat toast, or a couple slices of cheese with your apple). Try different combos and see what gives you the most energy.

3) During your workout:

If your workout is under an hour: Make sure you keep drinking that water and continue to listen to your body.

If you want to go more than an hour you should try eating 25 to 30 grams of carbohydrate every half hour (i.e. From sports bars, fruits or whole grains).

If you are exercising for more than 3 hours you should consider sipping a sports drink to replace lost electrolytes. Both sports drinks and energy bars help to maintain your blood sugar levels and prevent muscle glycogen (energy) depletion

4) After exercise:

Keep drinking that water! (See above) You also want to refuel with carbohydrates as soon as you can after exercise (toast, bagel, fruits, oatmeal, etc.)

Your body not only needs to refuel but it also needs to rebuild with some protein since intense exercise involves the breakdown of muscle tissue.

Some possible snacks are: Peanut butter and banana sandwich on whole wheat toast, cottage cheese mixed with fruit, scrambled eggs with whole wheat toast.

The most important thing is to pay attention to your body and feel what works for you as you exercise. If you feel light-headed or dizzy or in pain at any time during exercise stop! Respect your body and what it tells you.

Hopefully the next time you decide to face the treadmill (or the exercise video) you'll be able to feel great both during AND after you exercise.

You'll be able to feel as if you've made your body better and stronger, by feeding it and exercising it and keeping that energy up!

Kathryn O'Neill is a contributing writer for Diet and Weight Loss Reviews .

For more weight loss tips and free diet reviews, visit http://www.freetobethin.com.


MORE RESOURCES:

New York Times (blog)

Ask Well: Exercise and Weight Loss
New York Times (blog)
Minute for minute, you will expend more energy and therefore burn more calories if you exercise intensely rather than moderately. In other words, running for 30 minutes uses more calories than walking for that same half hour. I suspect, though, that ...



New York Times

For Those Stuck in the Terminal, an Opportunity to Exercise
New York Times
PHILADELPHIA — Dana Donofree had half an hour to wait for her flight to Atlanta and decided to use the time by working out — in a terminal at Philadelphia International Airport. Sitting on an exercise bike in Terminal D on a recent morning, Ms ...
For Passengers Stuck in the Terminal, an Opportunity to ExerciseNDTV

all 2 news articles »


ABC News

Why 6 Seconds of Exercise Can Be as Worthwhile as 90 Minutes
ABC News
It's possible these results might translate to younger folks, said Michele Olson, an exercise science professor and researcher at Auburn University in Alabama. “Even a little activity can increase the efficiency of your heart and lead to more energy ...

and more »


The Real Danger of 'Too Much Exercise'
Huffington Post
The idea that extreme endurance exercise (e.g., exercising over an hour a day, racing multiple marathons in a lifetime, participating in Ironman distance triathlons) might be harmful for long-term heart health has gained traction in recent years. While ...

and more »


Extra Exercise Could Help Depressed Smokers Quit
WebMD
For the study, published recently in Nicotine & Tobacco Research, the researchers said they examined quit-smoking programs for people with depression, looking for the effect of exercise against relapse and on withdrawal symptoms. They also reviewed ...

and more »


BBC News

Six seconds of exercise 'can transform health'
BBC News
Short six-second bursts of vigorous exercise have the potential to transform the health of elderly people, say researchers in Scotland. A pilot study involving 12 pensioners showed going all-out in very short bursts, reduced blood pressure and improved ...
How Two Minutes of Exercise Could Keep You Healthy in Old AgeCare2.com
Exercise Not Just For The Youth; Short High-Intensity Workouts Can 'Transform ...Medical Daily
Two minutes exercise a week can beat ageingExpress.co.uk
Investorplace.com -Independent Online -Newser
all 59 news articles »


HEALTH AND FITNESS: Exercise makes you healthy and happy
Aiken Standard
These positive effects of exercise have been demonstrated in clinical research as well as in surveys. Controlled studies are considered the standard for understanding the beneficial effects of exercise, but population-based surveys are also important.

and more »


You Can Now Exercise While Waiting for Your Flight at PHL
Philadelphia Magazine (blog)
In a gym that's been moving around the terminals this summer, there are now exercise bikes and elliptical machines! The pilot program is just for the summer, though an airport spokesman says there is an indication the bikes could become a permanent ...



Hospital boot camp makes exercise fun for kids
The San Luis Obispo Tribune
Memorial West's class is one of several programs offered through hospitals to help children stay healthy through exercise and proper eating. While Memorial's program is specifically geared toward keeping children active, both the University of Miami ...

and more »


Science World Report

Get Running! This Form of Exercise Could Add 3 Years to Your Life
Science World Report
Persistent runners who regularly participated in this form of exercise gained ample health benefits, no matter how fast they were going. In fact, as little as 5 to 10 minutes of running a day had an surprisingly good impact on overall health, according ...
If you can run for 5 minutes a day, you may add years to your lifeLos Angeles Times
Running Just 5 Minutes a Day Can Help You Live LongerYahoo Health
Running: Any Amount Is Good And More May Not Be BetterForbes
Ottawa Citizen -Telegraph.co.uk
all 190 news articles »

Google News


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