Your Performance this Week

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Your energy for your workout was GOOD!

Your trend indicates a carbohydrate shift adequate to match the demands on your body during the workout.

What Does This Mean?

Muscle glycogen (carbohydrate) is used to perform work.  Based on your results, you had sufficient levels of glycogen.

Peak performance requires a ready source of carbs.  Adequate sleep and a nutrient-rich diet ensure optimum recovery to attain peak performance.  Targeting a robust carb shift during training will help maintain weight, muscle mass, and peak performance.  Keep eating meals and snacks to guide your performance!

How Should I Fuel, Rest, and Recover?

Night Before Workout

10-12 hours prior to a workout

Your body may still be recovering its muscle glycogen stores, depending on the intensity of your workout. Use this time to eat a well-balanced meal including protein, carbohydrates and fruite/vegetables. Some examples include:

    • Pasta with marinara sauce and fresh vegetables
    • Chicken, potatoes, and grilled vegetables
    • Burger, salad, and fresh fruit

Immediately Before Workout

1-2 hours before a workout

Carbohydrate super-loading has not been proven to help in performance (Holloszy, 1998). Choose low-fat, healthy snacks to fuel your body in the hours before a workout or game. Some good choices include:

  • Eggs
  • Oatmeal
  • Nuts
  • Peanut butter
  • Fresh fruit (apple, banana, pear, berries)
  • Veggies and hummus
  • Beans and/or rice

After Workout

Within 2 hours after a workout

Your glycogen stores have been depleted, and are at their lowest. Use this time to fuel up on carbohydrates and protein to immediately replenish your muscles. Some good choices are:

  • Milk
  • Bagel/pretzels
  • Cheese
  • Yogurt
  • Protein shakes
  • Protein sources (ex: chicken, fish, etc.)

Rest and recovery are important components.  Try to allow time for your muscles to recover from your workout, stretch, drink plenty of water, and get plenty of rest.

For questions, talk with your Strength & Conditioning coaches, Nutritionist, or the Isomark research team.