Fueling Your Workouts

You were looking forward to class all day after a hard and stressful day at work. You're warmed up, ready to go and can't wait to get your ginga on. For the first 30 minutes your body is waking up. 60 minutes into it, you're feeling good. 90 minutes and you're trying to hang on but feel like you're about to hit a wall any second. Ever had one of those days?

Whether you're taking an hour class, a 3-hour workshop or attending a full day of Capoeira events, you need to take personal responsibility for sound eating and sleeping habits. These are the fundamental means of restoration and regeneration as well as the foundation of overall health and performance.

Nutrition is a key element in determining if you will last throughout your workout. It is not only what you eat before exercising, but also what you eat during the day and after your training which will help you recover quicker.



Carbohydrates 101

Carbohydrates are the body's favorite fuel and the first energy source it uses to perform daily tasks, especially exercise. They are unique because once the cells obtain enough energy from carbohydrates, any excess is stored as glycogen in the muscles and liver (to be used as a reserve). During strenuous exercise, energy reserves can quickly be depleted which leave muscles tapped and dependant on a carbohydrate replacement. Without adequate dietary carbohydrates to sustain blood glucose, the body inefficiently converts fat stores and proteins from muscles into energy. As a result, this increases muscle breakdown during exercise and the levels in your blood begin to decline. Once that happens, fatigue quickly sets in and you're either forced to slow down or stop.

This is why you cannot skimp on carbs! That doesn't mean you can consume cake, candy, white bread, french fries and all the bad carbs either. Since carbohydrates are a diverse group of nutrients, they affect energy levels based on how rapidly they can be absorbed into the blood stream. Consuming complex carbohydrates, found in oatmeal, whole grain cereals, breads, pastas, sweet potatoes, quinoa, brown rice and beans will help keep blood sugar levels low and in turn sustain energy levels. These are considered the "good carbs" which supply more fiber, are healthier and will keep you fuller longer.



Timing is Important

For Capoeiristas with a busy and rigorous training schedule, finding sources of carbohydrates to snack on before, during, and after exercise is vital in maintaining muscle glycogen and to sustain optimal energy levels.

Before:

Carbohydrates consumed before exercise fill up energy stores and delay fatigue. What you eat depends on how much time you have. It is best to have a complete meal at least 2-4 hours before training. Avoid fatty carbohydrates and choose better sources of carbs such as brown or wild rice, sweet potato, quinoa, barley, or beans along with a lean protein to balance out your meal. A good time to have a snack is usually an hour before exercise. My favorites include 2 brown rice cakes with natural almond or peanut butter, fruit and lowfat Greek yogurt, oatmeal with hard-boiled eggs or a fruit smoothie with a scoop of whey protein. Every individual is different so finding the right pre-exercise meal and snacks can be tricky. You may need to experiment and find what works best for you especially if you tend to experience gastrointestinal issues during exercise. In that case, a meal-replacement or fruit smoothie may work better for you than solid foods.



During:

Carbohydrates help to maintain blood sugar to fuel muscles during exercise. For exercise sessions under 60-90 minutes, your existing carbohydrate fuel stores should be adequate to hold you over. Therefore your focus should be on staying hydrated. Water is generally fine for workouts less than an hour in cooler weather.

If your training session lasts longer than 90 minutes, you will need additional carbohydrates to maintain energy levels. Go for easy to digest carbohydrates and aim for 25-50 g of liquid or solid sources every 30 minutes. Also, if you're exercising in the heat and humidity, sports drinks may be a better option than water. They provide fluids, carbs and sodium which help to sustain your blood glucose level during exercise. The carb and sodium combination in a sports drink helps the fluid in the beverage to become absorbed more quickly. I prefer coconut water, but Gatorade has saved me many times during long workshops. One of my favorite liquid supplements found in Vitamin Shoppe is called Amino Vital. It is packed full of amino acids which can also keep your energy levels up for hours!

Dehydration = FATIGUE! Even sweating can influence levels of dehydration and consequently affect energy levels. (Fluids that contain carbohydrates will boost energy and hydrate all at once.)

Basic Hydrating Rules

• 16 oz. before exercise
• 4-6 oz. for every 15-20 min. of exercise

Another option for refueling during long exercise sessions is to consume an energy gel. Make sure to select an energy gel that provides sodium along with carbohydrates, such as a PowerBar Gel. These gels are designed to be consumed every 20-45 minutes during exercise along with water, and they provide the carbohydrates and sodium of a sports drink. Other energy boosters include dried fruit, luna or power bars or bites, or a banana.



After:

Quick replenishment of your energy supply after exercise helps guarantee the ability to last longer in your next training session. Of course, the key component is our friend, the carbohydrate. After workouts, muscles are exhausted. Since exercise depletes glycogen-the internal energy source for muscle cells, carbohydrates help stock up on glycogen.  For continued success in future events or workouts, consume a source of easy to digest carbohydrates as soon as possible within 30 minutes of completing your training session to optimize glycogen stores. Some of the best recovery snacks include trail mix, carbohydrate-based sports bars, whey or soy protein shake with fruit and lowfat greek yogurt. 

Taking in protein, fluids, and the key electrolyte sodium is also important to recovery. Consuming about 10-20 grams of protein right after exercise will provide your body with the amino acid building blocks needed to repair muscle tissue fibers damaged during exercise and to build muscle in response to your training.

I usually find a lean protein shake with carbs and fruit to be one of the quickets recovery meals. You can buy your own protein such as designer whey, isopure , myoplex or soy protein if your vegan or vegetarian. Bring your shaker to mix with water right after your workouts and don't forget your banana for the carb replenishment. Since classes usually end at night and you get home pretty late, I'm sure most of you don't want to go to bed on a full stomach. Bring your snacks or protein shake and once you get home, make sure you have something light like lowfat Greek yogurt or cottage cheese to help muscle growth and repair.

Do not make the mistake of skimping out on a proper meal after training.  Doing so will not only take your body much longer to recover but your following workouts will suffer as well.



Conclusion:

Maintaining a high energy level is the key to peak performance. For this reason carbohydrates are your best friend. Knowing when to fuel properly will make all the difference in the world. This may take some experimenting so see what works best for you, as every individual is unique. Media and society have often depicted carbohydrates as being "evil" but if you know how to consume them wisely, it will help your training go a long way.

Most of you are not the average sedentary individual since I assume many of you train Capoeira amongst other activities at least a minimum of twice a week if not daily. You will need more carbohydrates than the average individual but the key is to consume the right type and the right amount.

If you want to optimize your training, taking in the proper fuel will not only provide you with the best and sufficient energy levels throughout the day but will also help promote quicker muscle growth and repair. The replacement of glycogen stores is crucial in maximizing your next workout.

The nutritional aspect is just as important as the physical aspect of training. Remember a balanced Capoeirista is a smarter and wiser Capoeirista in the long run.



Cindy Lai is a NASM certified Personal Trainer and runs Cindy Lai Fitness Bootcamp, a bootcamp in Central Park that incorporates all the above elements and a kettlebell bootcamp on the West Side Highway for non-traditional strength training. Check out her site for more details.

Photos by Prefeitura de Olinda, sweetonveg, amandabhslater, Let Ideas Compete, trekkyandy, and illustir via CC BY-SA 2.0