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.
 Google News Updated : Thu, 20 Nov 2008 07:33:37 GMT GIANT DISCOVERY: PSU researchers map woolly mammoth's DNA - Centre Daily Times
Centre Daily Times - By Anne Danahy Scientists at Penn State have become the first to sequence the genome of an extinct species, using hair from the woolly mammoth to create a map of the long-dead animals’ DNA. Woolly Mammoth Genome Sequenced Scientists Reconstruct Most of Woolly Mammoth Genome Publ.Date : Thu, 20 Nov 2008 07:03:05 GMT The BlackBerry Storm: Your Top 20 Questions, Answered - PC Magazine
PC Magazine - by Sascha Segan I re-ordered the questions by theme, and eliminated a few duplicates and a few that I still can't answer. (Battery life tests can take days. The Storm vs. the iPhone BlackBerry's Storm: Awkward and Disappointing Publ.Date : Thu, 20 Nov 2008 06:48:37 GMT Roger Goodell reinstates Adam ’Pacman’ Jones - Boston Herald
Boston Herald - By Herald wire services Dallas Cowboys owner Jerry Jones said yesterday the suspended cornerback has been reinstated by league commissioner Roger Goodell, but he must miss two more games, this Sunday and the following game on Thanksgiving. Pacman, Terence Newman help renew Dallas Cowboys’ secondary plan Pacman reinstated, but can't return until Dec. 7 Publ.Date : Thu, 20 Nov 2008 06:00:53 GMT Ariz. Governor Said to Be Pick For Homeland Security Post - Washington Post
Washington Post - By Spencer S. Hsu Arizona Gov. Janet Napolitano (D), a border-state governor whose handling of immigration and homeland security issues brought her accolades from fellow governors, is President-elect Barack Obama's choice to serve as secretary of ... Napolitano may be Homeland Security pick Obama taps Arizona Gov for homeland security - CNN Publ.Date : Thu, 20 Nov 2008 05:43:07 GMT Global stocks hit 5-1/2 year lows - Reuters
Reuters - By Rafael Nam HONG KONG (Reuters) - A rout in Asia pushed world stocks to their lowest in 5- years on Thursday, while oil fell to below $53 a barrel and safe havens such as the yen gained as economic data indicated a global recession could get even ... Asia markets follow US share drop Asian markets extend world rout on recession fears Publ.Date : Thu, 20 Nov 2008 05:59:08 GMT Solomon: Rockets loss to Mavs bound to repeat - Houston Chronicle
Houston Chronicle - By JEROME SOLOMON Copyright 2008 Houston Chronicle Sorry, your version of Flash doesn't support this video. Please download the latest version at adobe. Rockets' Yao Sits Out With Sore Foot Road to victory: Dallas Mavericks top Rockets, 96-86 Publ.Date : Thu, 20 Nov 2008 06:05:27 GMT It's splitsville for Paris Hilton and Benji Madden - New York Daily News
New York Daily News - BY OLGA BOYKO Paris Hilton and her boyfriend of nine months, Benji Madden, just couldn't hack it together. You better hide your boyfriends, ladies, because Paris Hilton is single again. Paris Hilton splits with Benji Madden Paris Hilton and Benji Madden Split Up Publ.Date : Thu, 20 Nov 2008 06:35:33 GMT Amazon Associate Feed |
PARLOT::Ebooks, Scripts,
Websites, and more... Many people think that creating a home workout gym is... Read More A recent study found that home workouts may do even... Read More Most of us need to follow an exercise program. This... Read More Are You Destined to Sit on the Couch?If someone mentions... Read More Five points to consider when you want to fit fitness... Read More What I am about to reveal to you can make... Read More The benefits of physical activity are numerous and very well... Read More One out of five American kids is obese and the... Read More Taoist PhilosophyTo understand the purpose of the form it is... Read More Can't seem to get the energy or motivation to exercise?... Read More Scenario: I really want to get in shape, but I... Read More "Life walking" is more than walking for exercise and fitness... Read More Caring for your body is the most important thing you... Read More Exercise is often regarded as a panacea for many things..."if... Read More Do you currently suffer or have you ever suffered from... Read More So here's the situation?You have a home gym, treadmill, elliptical... Read More A valid connection between hypoglycemia, fatigue and premature termination of... Read More The Art of Multifunctional TrainingPeople often complain about how they... Read More These days many people spend a significant part of their... Read More Myth #1: Heavy weights make you "bulky"Heavy weights typically do... Read More Approach a New Exercise Program Like a New LoverHow many... Read More The exercise program you choose depends entirely on your fitness... Read More Making exercise a priority is a challenge for everyone. And... Read More Have you ever suffered from shoulder discomfort after working out?... Read More So, you have decided to hire a personal trainer to... Read More
Adsense
websites
Easy and Effective Home Workouts
How to Get The Most From Your Home Workouts
7 Reasons To Start Up With an Exercise Program
Overcoming Resistance to Exercise
5 Ways to Fit Fitness In
How to Maximize Your Fitness Results
Get Moving...The Benefits Will Last a Lifetime!
Exercise: How To Keep Your Kids Moovin and Groovin
What the Philosophy of Tai Chi Can Do For You
Forget Exercise - Go Play
The Power Workout:
Life Walking: Dont Walk Just For Exercise - Change Your Life
Exercise and Diet ? For Your Waistline
The Truth About Exercise and Why Its Not Always Good for You!
Why Core is Key
How to Avoid Using Your Home Gym as a Clothes Rack
The Science of Carbohydrate Loading
The New Discovery That Makes It Possible To Get An Effective Workout In Less Time
3 Exercises for Good Posture and a Six-Pack
Debunking Common Exercise Myths, Part 1
The New Lover Approach to Starting an Exercise Program
Exercise Program
Exercising With Kids -- Tips For Parents
Dangerous Shoulder Exercises
Get a Health Screening Before You Start Training
Affordable and Reliable Web Hosting Starting at $4.49/Month
Attention, Ladies!
Building those impressively sleek shoulders takes a great deal of... Read More
Great Exercises To Tone & Tighten Your Butt
A question I am frequently asked by females is, "What... Read More
Should You Train Before Bedtime?
A Japanese study found that if you exercise at night... Read More
Exercise ? More is NOT Better!
Years ago when I was a professional bodybuilder, I fell... Read More
Fitness Focus: Overcoming Obstacles
If you're like me, the quest to be in shape,... Read More
Exercise Tips
Exercise TipsThe most effective exercise regimen includes both strength training... Read More
The History of Pilates ? It All Began With One Sickly Child
A look into the history of Pilates helps you understand... Read More
Arthritis Exercise ? One Way to Relieve Pain & Stiffness in Your Joints (part 3)
There are three main types of exercises to include in... Read More
Super Secret Exercise Tips for People with Arthritis
People with arthritis should exercise ? but they need to... Read More
4 Steps To More Effective Aerobic, Streching, and Weight Training Exercise
We all know that well-balanced diets include the different nutrients... Read More
Weight Loss and Exercise in Tough Environmental Conditions
Working out is working out, right?Wrong.Depending on the environmental conditions... Read More
Exercise and Kids: The Difference between Training Children and Adults!
The greatest mistake a person can make when exercising with... Read More
7 Ways To Guarantee You Stick To Your Workout Program
1. Begin Looking at Exercise Differently. Think of exercise as... Read More
The New Discovery That Makes It Possible To Get An Effective Workout In Less Time
The Art of Multifunctional TrainingPeople often complain about how they... Read More
Get Fit From Home-Part 2
--------------------- Using The Stairs ---------------------Not everybody has stairs in their... Read More
Exercising - Ways of staying motivated!
The number one reason people say they do not exercise... Read More
Physical Fitness - Is Your Workout Missing Something?
Hiking along a rocky trail, two of the three friends... Read More
How to Find a Gym and Start Exercising
There is hardly a week that passes without an article... Read More
Bodybuilding Training Tips ? To be a Champion!
Twenty two years ago I fell into the world of... Read More
Exercise Motivation: 7 Sure-fire Tips
So you've begun an exercise program to get in shape... Read More
4 Exercises That Will Help You Change Your Body Faster Than Any Other Exercises You May Have Tried
1. Lunges with a barbell. Properly executed, this exercise is... Read More
When to Exercise
Do you hit the gym in the morning, before your... Read More
Benefit of Pilates
One of the main benefits of Pilates is it refreshes... Read More
Top 5 Exercise Plateau Breakers
Plateau. That dreaded word that you do not want to... Read More
Home Gyms with Free Weights
Having your own home gym with free weights is not... Read More
Exercise & Fitness |