Exercise increases the energy demands of your working muscles. Your cells must quickly convert the glucose and fat in your blood, muscles, liver and fat cells into energy. For the first 20 minutes, or during highly intense exercise, your body uses primarily blood glucose. The longer you exercise, the more your body relies on fat and stored glucose, or glycogen. Consume fast-digesting sugars during your workouts for more energy, saving the glycogen in your muscles for the end of your session or run.
Jelly Beans and Candy
Keep a bag of jelly beans or small pieces of sugary candy with you during your workouts. These candies have a high glycemic index, which means they are digested and absorbed quickly. High GI foods cause your blood sugar to spike along with an increased production in insulin, according to a 2008 article by R. Paul Gustafson, Ph.D., published in the "Strength and Conditioning Journal." The more insulin produced, the faster glucose gets into your cells and the more energy you have for your workouts. Jelly beans have a glycemic index of 80, and sugary candy has a GI of around 70.
Sports Drinks
The sugars in sports drinks are more easily digested and consumed than the sugars in candy. Drink 60 to 90 g of carbs per hour of exercise, according to a 2007 article by Beth Stover, and Bob Murray, Ph.D., published in the "Health & Fitness Journal." Sports drinks also enhance your hydration and electrolyte balance so your blood volume remains at an optimal level and flows efficiently. Proper blood flow ensures optimal delivery of nutrients and oxygen to your working muscles, fueling your exercise.
Fresh Pineapple, Banana and Grapes
Blend 1 cup of fresh pineapple with a few ice cubes and 1/4 cup of water for a healthy boost of energy. Sip this during a weight training or jogging session. Fresh pineapple has a GI of 66. If you do not have time to blend the pineapple, grab a medium banana or 1 cup of green grapes, more easily eaten between weight training sets than on a treadmill. Fresh fruit has the added benefits of vitamins, minerals and health-improving plant compounds which can reduce your risk of disease, according to the U.S. Government's Fruits and Veggies Matter website. A banana has a GI of 55 and grapes have a GI of 46.
References
- "ACSM's Health & Fitness Journal"; Timing of Energy and Fluid Intake: New Concepts for Weight Control and Hydration; Dan Benardot, Ph.D., R.D.; Jul./Aug. 2007
- "Strength and Conditioning Journal"; The Glycemic Index and Weight Control; R. Paul Gustafson, Ph.D.; Jun. 2008
- "ACSM's Health & Fitness Journal"; The Science of Hydration; Beth Stover, M.S., CSCS, and Bob Murray, Ph.D.; Mar./Apr. 2007
- "ACSM's Health & Fitness Journal"; Glycemic Index: An Educational Tool for Health and Fitness Professionals; Stephen Wong, Ph.D., and Susan Chung, R.D.N.; Nov./Dec. 2003
- Fruits and Veggies Matter: Fruit and Vegetable Benefits
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