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How To Avoid Hitting A Wall This Race Season - Us News

10 Ways to Lower Your Risk of Stroke Whether youre running your first race or 10th marathon, registering for your annual century ride, or thinking about taking on an Ironman triathlon, mid-workout nutrition is crucial to avoid hitting a wall or bonking. The need for mid-workout nutrition No matter how fit you are, your body can only max workouts go so far on pre-workout fuel and stored reserves before you need additional fuel to help you keep going.In fact, those stored glycogen reserves in your muscles and liver begin to be drained at about 60 minutesand thats when you hit the wall or bonk. For workoutslonger than an hour you need easily digestible simple carbs as mid-workout fuel. Sometimes a mix of a little protein and fat can help sustain the instant Max Workouts energy carbohydrates provide. Hydration is also of critical importance to sustain endurance. [Read: 12 Spring Superfoods, From Leeks to Beets .] Best foods to fuel mid-workout Easily digested simple carbs are your first fuel workout choice.To continue at maximum pace, your body needs 30 to 60 grams of carbohydrates per hour. Great whole food choices are dates, dried apricots, raisins and fruit juice. You can also check the nutrition labels of sports gels, bars and drinks to ensure youre getting enough carbohydrates per serving. When buying sports gels, bars or drinks, check to make sure they dont contain maltodextrin or any artificial flavors, colors or sweeteners.
More http://health.usnews.com/health-news/blogs/eat-run/2014/05/13/how-to-avoid-hitting-a-wall-this-race-season

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