Performance Perks

Ever consider that there are specific foods that if consumed pre-exercise will work best with your body dynamics during exercise and that there are other foods that aid recovery and refueling after exercise? It's true!

Today I am killing two birds with one stone by sharing with you some exciting performance perks that I will need to regurgitate in about two weeks for a personal trainng certification. I figure writing about what I am learning is the best way to study ...right? ... Oh yes, nothing better than writing!

OK... back to ... "It's true!" ...Ever feel like you don't have the energy to finish your workout or that you start to feel weak or even a little dizzy? It may be the food you are eating or not eating before you exercise is the culprit. Some foods will provide a longer sustained entry of glucose into the bloodstream and give you the energy you need to press on and finish your workout. These are the foods to consume prior to exercising. This prolonged entry of glucose helps boost carbohydrate energy and reduce insulin surges. If you have high insulin levels this will contribute to low blood sugar levels and the potential of hypoglycemia may result if combined with exercise. So what are these great pre-exercise foods? Foods such as lentils (yum... you know you love them), apples, oranges and raw carrots make good snacks before exercising and will set you up with more energy so you can avoid the weak feeling and make the time you spend working out count as you push harder during your workout. We have to make that precious time count!

Conversely, there are other foods that are realeased more quickly into the bloodstream. If you feel depleted of energy after a workout it might be you are not refueling enough. Foods you want on hand after a strenous workout to help recover are bagels, pasta, raisins, and baked potatoes. It's recommended you eat at least 50 grams of higher level glycemic carbohydrate as soon after exercise as possible. Then two hours later eat another 50 grams to carry you through your day with more energy as your muscles repair themselves. Your body uses a lot of energy to repair itself. Without powerpacked carbs your energy will fizzle out like a candle without a flame. If you are involved in prolonged endurance training, foods high in electrolytes are also needed for recovery. Good choices are potatoes, yogurt, bananas and orange juice.

Next time you exercise consider what you are eating before and after your workout. See if you feel any difference and if your body responds in new ways as a result of what you do to set yourself up with these power-packed pre and post exercise food recommendations.

Let's do it right!
Donna :O)