During any training session, our body is using fuel to keep it working. How hard you’re working, and what you are doing will determine at what rate you’re burning fuel, and what fuel you are burning. Fuel for your body’s ability to function come in the form of; food (carbs, fats, proteins, minerals, vitamins etc.), water, and electrolytes.
If you are doing short interval type training with high intensity work periods and then rest/recovery periods in between, it is important to stay hydrated with water and electrolytes so your muscles have the ability to function at a higher intensity. Your cells use electrolytes to create electrical charges, which in turn make your muscles contract. If the balance of your electrolytes is off, then your ability to contract your muscles will be off also – so maintaining this balance is important.
For longer, slower, zone 2 type training, it is important to have some sort of carbohydrate source that is easily digested. Carbohydrates are a great energy source for longer training sessions, but you want to make sure you consume a carb that works best for your digestive system, and will not block you up or cause you to have an upset stomach. You want to have a mixture of fast and slow digesting carbs. Fast digesting carbs get into your bloodstream quicker, resulting in a faster release of energy. Slower digesting carbs last longer as they get into your bloodstream slower over a longer period of time.
Fast digesting carbs:
– Lollies
– White bread
– White rice
– Dried fruits
– Baby foods
Slow digesting carbs:
– Pasta
– Oats
– Brown rice
– Sweet potato
– Beans
– Sweet corn
Another beneficial supplement to consider when training is carbohydrate drinks such as gatorade. It’s a faster releasing energy source as it gets into your bloodstream quicker.
GI Levels
If you are unsure what type of carbohydrate you are consuming, you can use the food glycemic index level (GI level) to tell you what sort of carbohydrate you are consuming. The GI of a food is a measurement of how carbohydrate foods affect your blood glucose levels. In simple terms, foods with a higher GI score breakdown faster and give a quicker release of energy. Foods with a lower GI score give off a slower release of energy and are broken down more slowly.
GI scoring:
– A score of 55 and less out of 100 is considered a low score (releases slowly)
– A score of 55 to 70 is considered medium
– A score of 70 to 100 is considered a high score (releases fastest)
