Where to Get Energy Boost for Training?

Regular physical activity and healthy nutrition are inherent parts of a healthy lifestyle which I always encourage you to follow. But what exactly should meals look like to provide energy during training? Are there any rules we should follow?

And are there any additional, safe “boosters” that can be an extra source of power? 🙂

 

Source of Energy for Working Muscles – Carbohydrates

Let me start with a brief reminder of the basics which are essential before moving forward. What the body uses as the main source of energy depends on, among others, the intensity of exercise. The body constantly obtains energy from carbohydrates, i.e. sugars, and free fatty acids. However, the proportions of the use of the mentioned substances vary depending on the type of activity and the availability of energy substrates.

However, you must know that the most available and most effective source of energy for working muscles is glucose, stored in the muscles in the form of muscle glycogen. It is from glucose that it is easiest to obtain ATP, which directly participates in providing energy to working muscles. The more intense the physical activity, the more glucose the body uses.

 

What Should You Pay Attention to in Your Diet When You Train Regularly?

If you practise sports regularly, it is very important to take care of the fuel you provide to your body. The better the quality, the easier and more effective the training will be, and the assumed sports goals will be achieved according to the plan.

What is worth paying attention to is the overall calorie intake during the day, as well as the type and quality of pre- and post-workout meals. As you already know, the best sources of energy during exercise are carbohydrates, so they should constitute the basis of the pre-workout meal, which you can read more about HERE. However, after training, in order to optimally regenerate, you should not only make sure to supplement them but also provide the optimal amount of protein and antioxidants, more details on that HERE.

 

 

Boost Before Workout

Apart from traditional food, there are dietary supplements that are considered effective in improving exercise capacity and the general condition of active people. These include, for example, caffeine, beetroot juice and beta-alanine.

Caffeine reduces the feeling of fatigue. How does it happen? This compound blocks adenosine receptors, which stimulates the body and reduces the feeling of fatigue and drowsiness. It is recommended to take 1 to 3 mg of caffeine 30 to 60 minutes before training. However, it is important to know how it affects your body so as not to cause gastrointestinal disorders.

There is a lot of talk about beetroot juice in the context of people practising endurance sports, mainly running up to 10 km. Research shows that nitrates, which are one of the components in the juice, boost performance. Such supplementation is recommended approximately 3 to 15 days before the planned start, e.g. in sports competitions.

Beta-alanine will be useful for removing unnecessary metabolites from the muscles that accumulate during intense exercise. This will result in less muscle soreness and the ability to train with greater comfort

It was bound to happen! Together with my team of specialists, we have created something new for you – the Pre-Workout supplement, which aims to reduce the feeling of fatigue before and during physical activity. This will improve the quality of your training. You can read more about Pre-Workout HERE. It contains, among others, the ingredients mentioned above: caffeine, taurine, beta-alanine, as well as various amino acids and orange fruit extract.

 

Summary

I hope you will remember how important nutrition is in the context of physical activity and what is particularly worth paying attention to before and after training. If you use my application HERE, I would like to remind you that you can choose a diet tailored to your caloric needs and the goal you want to achieve. Combined with a training plan, this will help you accomplish your desired results. Good luck! 🙂