10 Tricks To Keep Your Body Fueled During Long Workouts
Losing weight is no easy task. It takes time, patience, and a lot of work. However, there are some things you can do to help your body stay fueled during workouts. As a result, you’ll have more energy for longer workouts and increased performance in the gym.
Let’s get started with 10 tricks to keep your body fueled during long workouts!
Eat a snack before you work out
If you’re hungry before working out, your body will feel sluggish. And if you’re not providing your body with the nutrients it needs, it won’t be able to give you the results you want. Make sure to eat a healthy snack about an hour before your workout. This will keep your blood sugar levels up and provide your body with the nutrients it needs to work out efficiently.
Drink plenty of water
before and during your workout
It’s important to stay hydrated before, during, and after a workout. Research has shown that drinking water before a workout leads to less muscle fatigue and is better for your performance. If you’re someone who sweats a lot while working out, it’s important to drink more water. This will help you stay hydrated and avoid cramping or getting muscle spasms. It’ll also help prevent heat stroke!
Use caffeine wisely
One way to increase your energy during workouts is through caffeine. If you’re looking for a quick pick-me-up, caffeine may be the answer. However, there are some downsides to relying heavily on caffeine for energy. One downside is that if you drink too much caffeine, it’s possible that you’ll get an upset stomach or feel jittery and irritable. Another downside is that too much caffeine can lead to withdrawal symptoms like headaches, fatigue, and drowsiness.
However, if you use caffeine wisely and consume it sparingly, it can be a good choice for providing an extra boost of energy when needed. Choose caffeinated drinks with low amounts of sugar (or none at all). The last thing you want is to have a sugary drink that just increases your need for more fuel.
Get some sleep
One of the most important things you can do for your body is get some sleep. Sleep helps with muscle recovery and reduces soreness. This allows you to go to the gym with a clear mind and commit to your workouts. Sleeping for at least 7-8 hours per night is recommended for optimal performance during workouts.
Prioritize your post-workout carbs
Post-workout carbs are essential for giving your body the fuel it needs to recover. When you eat carbohydrates after a workout, it helps your body replenish its sugar stores so that you have more energy for the next workout. Keep in mind that depending on your goals, eating too many carbs can hinder weight loss efforts, so make sure to prioritize healthy carbs over processed ones.
Get an appropriate amount of protein
Getting the right amount of protein is crucial for fueling your body. Protein helps build lean muscle and keeps you feeling full during a workout. So, what is the right amount of protein?
There are a lot of different formulas to calculate your daily intake of protein, but most health professionals recommend that you consume between 20-30 grams per meal. For example, let’s say you eat three meals a day with an average size being 1 cup (8 ounces) each. That would mean that at breakfast you’re eating 4 cups (32 ounces), lunch 8 cups (64 ounces) and dinner another 4 cups (32 ounces). You’d be getting 128 total ounces which would equal about 28 grams of protein per meal.
Another trick for eating enough protein is to eat foods with higher amounts of protein. Foods like eggs, milk, cheese and beef all have high amounts of protein in them. I know it may not seem like it when we’re talking about 4-6 eggs for breakfast or 8 oz of milk at lunch, but it adds up!
Have a pre- or post-workout shake
A pre- or post-workout shake is a great way to give your body the fuel it needs. Protein shakes are great because they’re
easy and quick to make. You can also find pre-made protein shakes in the store.
Supplement with BCAA’s or Creatine
BCAA’s and creatine are two supplements that can help keep your workout going strong. BCAA’s are the building blocks of protein. They help reduce muscle soreness and can even help you build muscle. Creatine helps increase energy levels and has been shown to improve performance in high intensity exercise.
Rest your body when needed
You may want to push yourself to the limit when you’re working out, but at some point your body’s energy is going to run out. If you don’t rest now and then, your body will feel worse during workouts and burn less fat. You don’t have to work out for hours at a time; 20 minutes of break time every hour can help your body stay energized.
Now that you have these 10 tricks in your back pocket, you’ll be better equipped to keep your body fueled during long workouts. And while some days may be tougher than others, you’ll find that if you put in the work, you’ll start to see results.