Workout Do's and Dont's

By: Kellie McKinney


Which is better fuel for spinning class—protein or carbohydrates? Should you consume a sports drink on a long run? Is it safe to eat before a workout? You'll hear lots of conflicting tips about what you should eat and drink before and after you work out. Lets explore a few in this weeks column - 

Protein and muscle growth- 

Protein is an important part of a balanced diet, but eating more protein will not magically make you stronger. The only way to grow muscles is to put them to work.  Carbohydrates are the best fuel for working muscles.

Carbohydrates are partially converted to glycogen, which is stored in your muscles to power your workout. Fifty to sixty percent of energy used during one to four hours of continuous moderate to hard endurance activity is derived from carbohydrates.

Sports drinks and gels - 

There's nothing special about the many sports drinks and gels on the market.  But it is important to replace lost fluids and provide carbohydrates to maintain blood glucose levels while working out. Real food will provide the same benefit as these pre-designed workout fuels. 

Working out on an empty stomach - 

Your body needs fuel to function, especially if you're asking it to run, jump, swim or lift weights. Don't skip breakfast. Eating before exercise can help improve performance. 

 

Eating in the morning helps replenish liver glycogen and steadies blood sugar levels. If it's hard to stomach solid food first thing in the morning, try a fruit smoothie, and don't forget to hydrate before you exercise.

 

 

chocolate milk as a recovery aid - 

Because of its favorable carbohydrate and protein content, chocolate milk is indeed an effective recovery aid, but it's not the only choice, try Greek yogurt with fresh berries or half a turkey sandwich on whole wheat or wheat wrap. 

 

Cardio circuit :

 

Sprint

90 second Recovery

> 1 minute Sprint at 3% incline

90 second Recovery

> 1 minute Sprint at 6% incline

90 second Recovery

> 1 minute Sprint at 9% incline

90 second Recovery

> 1 minute Sprint at 12% incline

90 second Recovery

 

Repeat three to six times depending on level of conditioning.

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