This the third part of a five-part series explaining what your body needs surrounding your workout. For part one (2 hours before exercise), click here. For part two (30 minutes before exercse), click here. This time we are looking at what your body is wanting during your workout. What does your body need to perform at its best during your workout? What is it searching for to aid in its recovery?
What Your Body Needs
As before, what your body needs during your workout will vary greatly depending on what kind of workout your are performing. Racers in an Ironman Triathlon will have vastly different nutritional requirements during their race from people attending a Zumba class. Racers in a triathlon will be swimming, cycling and running for hours and hours. They will require a mix of fast-absorbing carbs, slow-absorbing carbs and protein at several points throughout the race. If you are taking part in an hour-long Zumba class, all you will want is some water to sip on.
Here’s a simple rule to follow.
Any workout under an hour – just sip on water.
Over an hour – Think about replenishing used muscle glycogen with some easy-to-absorb carbs and avoid muscle atrophy with a little protein. Some whey protein and quality juice would work nicely.
If you are sweating a lot and exercising over an hour – Replace some electrolytes with sports drink or (even better) the suggestion in this natural-electrolyte video.
Listen to your body – If you just ate a decent snack 30 minutes before, you might not need anything. Don’t just guzzle water because you are thirsty. Sip … your stomach will thank you.