Your Performance this Week

Your energy for your workout was LOW!

Based on your feedback, your body did not completely utilize your muscle glycogen to fuel your workout.

To achieve this status, you would have had to had the following change in value between pre- and post-workout, based on your class:

ClassChange (δ)
Skill-0.49 to 0.19
Mid-0.49 to 0.79
Big-0.49 to 0.79

What Does This Mean?

Muscle glycogen (carbohydrate) is used to perform work.  Insufficient glycogen necessitates use of body fat to fuel the metabolic energy need.

Muscle glycogen is an important source of energy for maximal work output. Consider refueling with carbohydrates and protein rich food immediately after intense work to refuel muscle glycogen. Also be sure to get plenty of rest and balanced nutrition well in advance of a strenuous workout.

How Should I Fuel, Rest, and Recover?

Night Before 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


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


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.