how to restore energy while working out?

[impostal22]

yup, another gym question. went today for the first time in forever (i'm starting my routine up finally)...and i went basically as soon as i woke up. but i realized a little bit after starting that i was running out of energy fast. i'd assume this is because i didn't eat at all before going (i had a handful of smart start, that's all), so there's nothing to feed the muscles. so what's a good thing to either eat beforehand or drink during? i figure powerade or something like that would probably do the trick, as it restores electrolytes. yes/no?

[devildog]

youre just not used to going yet, keep going every day and youll get used to exerting yourself, and itll get better. also, drink lots and lots of water, and make sure you rest good, as in get good sleep.

all in all, just keep going to the gym on a regular schedule, and youll get used to it.

[Big'n slo]

I completely agree with devildog. Your going to feel drained for a while till your body gets into the routine.
But its still important to eat before and after you go.
Breakfast is the MOST important meal, an egg and oatmeal with some fruit is a great way to start the day. And after the workout some sort of protein is a must.

[devildog]

Originally posted by Big'n slo
an egg and oatmeal with some fruit is a great way to start the day.

great suggestion, make sure the egg is hardboiled, and dont eat the yolk out of it. fruit is good, skip the acidic juices and milk, itll make you sick. just drink water.

[Big'n slo]

Originally posted by Big'n slo


Breakfast is the MOST important meal, an egg and oatmeal with some fruit is a great way to start the day

Its kinda funny that I'm giving these suggestions when I had a package of devil dogs from the vending machine for breakfast this morning

[Mango]

After sleeping, your body goes through an 8 hour (average) fasting cycle. Sleep is the only time your body can repair the wear and tear done to it throughout the day so it is a crucial time when nutrient utilization is at it's peak. This is why it is so important to A.) Eat a nutritious diet that consists of all the major nutrients (protiens, carbs, fats, vitamins, minerals and water) and B.) to get proper sleep (about 8 hours) every night.

Now, keeping in mind what I said about this 8 hour fasting cycle while you slept, the MOST IMPORTANT MEAL of the day is breakfest. You must supply the body with the energy its going to use for the day. This is when you jump start your metabolism! You need to not only fuel your muscles but you must also fuel the mind with what IT needs to do its job. Ever think about the mind as a muscle? Well it is (not literally of course). The only fuel source the brain can use is sugar (glucose more specifically).

So lets say you get up, dont eat, and go to the gym. Your body is going to need a fuel source so guess what, it breaks down what carbs it had stored in the liver, then it uses muscle. The body does not like to breakdown your muscle for energy but it says "Hey! Fine, I'll use that!" and away it goes, converting your coveted amino acids and protien chains in your muscles into energy. It is easier to use muscle as an energy source as it is to use fat, even though fat has almost 4 times the energy locked away in its chemical bonds than amino acids do (which are the building blocks of protiens btw).

You felt sluggish for two simple reasons:

1. You were in a fasting state, even eating that little handful was not nearly enough. Your mind felt dull from lack of a proper energy source and your body had no fuel to use other than its own muscle.

2. Since this was your first time, devildog and big&slo are correct in saying your "not used to it." What they mean is the cells in your body are going to change and this takes time. Regular excercise for 3 to 5 days a week combined with proper nutrition will take about 2 to 4 weeks for the powerhouse cells in your body (the mitochondria) to adapt and multiply. These are what actually produce ATP and give your body the energy it needs to excercise (to basically live!).

Eating before excercise is CRUCIAL. You want to eat your breakfest (a good mix of carbs and protien) at least an hour before your excercise bout. How far would you expect your car to go on no gas? Sure it can roll downhill but thats it.

So in the end, excercising without eating does nothing in terms of fat loss. Total Myth Because like I said, your bodies next fuel source for energy would be your muscle tissue. Want to burn fat? Eat a good breakfest, and work at about 60% of your maximal heart rate for 45 minutes or so. This utilizes fat as the primary fuel source.

Hope this helps

[Mango]

Oh and powerade is an excellent way to rehydrate yourself during excercise. Water is also fine. Once you start eating a proper diet you will see that you will not need a drink such as that for a normal excercise bout. If the only way you can stay hydrated is by drinking Powerade or some other sports drink then thats fine. Most people live in a dehydrated state as it is, and when they go to workout they become even MORE dehydrated. Even as little as a 2% dehydration can have a significant impact on excercise performance.

What might be most successful for you would be to try to sip water during your excercise bout and then afterwards sip the powerade. But always be sipping something.

Also, the major electrolyes are usually easily replenished by the body through a proper diet. During intense sessions you can become deficient in them, but not as easily as sports drinks companies would like you to believe.

[Miscue]

I drink before I get thirsty to prevent dehydration. Once you're thirsty you're already dehydrated.

[Mango]

Originally posted by Miscue
I drink before I get thirsty to prevent dehydration.

Or before hitting the dancefloor

[Barfly]

Make sure that if you are going to eat food before you workout that it is given time to digest, because when you have food in your stomach that is where your blood goes to digest it. Also, if you need energy take some creatine, taurine, caffeine, or something else it helps with energy levels. I notice a big difference when I weight train when I don't take any supplements compared to when I do. I recommend MMUSA Xtra Advantage creatine. It comes in a liquid form so you only have to take it right before you workout on the days you workout, thus alleviating the loading process of powdered creatine.

[Miscue]

Originally posted by SprayingMango


Or before hitting the dancefloor

It's a necessity!

[impostal22]

so again i am presented with the problem of being subjected to dining hall foods for a healthy breakfast prior to working out...i can get eggs...but they're powdered. i can get fruit, but it sucks. etc etc...

i have lots of smart start though...lol. would a bowl of smart start + skim milk do the trick?

[fire1811]

beer has always been good a motivating me

[Mango]

Originally posted by impostal22
so again i am presented with the problem of being subjected to dining hall foods for a healthy breakfast prior to working out...i can get eggs...but they're powdered. i can get fruit, but it sucks. etc etc...

i have lots of smart start though...lol. would a bowl of smart start + skim milk do the trick?

Smart Start is fine. A bowl of that with skim milk is great. Try to get some bananas from the dining hall. They have to at least have those I would hope!? Also dont forget to get plenty of water in the morning. Don't be afraid to drink the milk with the cereal if you are not lactose intolerant. Milk is almost a perfect protien/amino acid source! Look into a Soy Milk product called Silk, if you have a minifridge it's a great way to get in extra protien/carbs/vitamins/minerals in the morning or anytime!

[pputkowski]

Don't drink coke/soft drinks....If you start just drinking water you will notice alot more energy. You won't get tired as quickly as you did before.