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February 2004 Tip
Fueling for Performance
For all the bad press they receive, carbohydrates
do serve a purpose: they provide energy in the form of blood
glucose. Without adequate glycogen stores, stamina, speed, and
intensity diminishes and enthusiasm for your workout plummets - a
syndrome call "bonking" by endurance athletes. But even if you are
not a marathoner or tri-athlete, eating the right carbohydrates at
the right times can improve your workouts and boost your physical
performance.
Here's a quick guide for what and when to eat for
ideal energy levels during workouts:
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For moderate cardiovascular exercises (brisk
walking, aerobics, bike riding) lasting 30 minutes to one hour,
grab foods with a lower glycemic load to keep your blood sugar
stable and your muscles steadily fueled. Eat an hour or two before
getting started. Examples include: old-fashioned oatmeal (not
instant), bananas, tomato juice, apples, low-fat yogurt, or whole
wheat toast with peanut butter.
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If your exercise session lasts longer than one
hour, you'll need fuel along the way. Sports drinks supply carbs
and electrolytes as well as replacing fluids lost through sweat.
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After your workout, "bad carbohydrate" (i.e.
white bread, fruit juice, rice cakes, pretzels, etc.) can
replenish lost stores and speed muscle recovery. But unless
you had a high-intensity or a long-duration exercise bout, it is
best to stick with more nutritionally dense foods.
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