Two of the most common causes of feeling rundown after your workout are dehydration and glycogen depletion. During exercise, your body produces sweat to regulate your core temperature. Not only do you lose water this way, you also lose important electrolytes. Failure to replace lost water and electrolytes results in fatigue and difficulty concentrating. Depleted muscle glycogen stores are an issue after particularly long and demanding workouts. Glycogen is your body's short-term carbohydrate fuel storage and is usually adequate to carry you through about six to 24 hours - less when heavy exercise is involved. The optimum time to replace exhausted glycogen is within 45 minutes of the end of your workout, when muscle glycogen uptake is at its peak.
Step 1
Drink throughout your workout to avoid feeling exhausted afterward. Depending upon the temperature, your size and how hard you are working, you can lose between 12 to 75 ounces of sweat per hour. For moderate workouts of less than an hour, water is probably adequate. On particularly hot days or for long or difficult workouts, however, replace your lost fluids with an electrolyte-enhanced sports drink. To be sure that you are rehydrating adequately, weigh yourself before and after your workouts. For every pound of weight you lose, drink an additional 16 ounces of fluid.
Step 2
Fuel your body with carbohydrate stores before you engage in a difficult workout. Prevent low blood sugar and the general tiredness that comes with running on an empty tank by eating a small meal or snack before you embark on a challenging physical endeavor. Ideally, the meal will be mostly carbohydrates, which can come from any food you find appealing and that is easy on your digestion. The demands of exercise make carbohydrates your body's preferred source of fuel when you are working above 65 percent of your oxygen uptake maximum, or VO2 max. Fat and protein fuel sources will not be able to keep up with your metabolic needs during a difficult workout, and you will not perform at your best without an adequate supply of carbohydrates. Grain products like granola bars, bread and cereal, as well as fruits and vegetables, are good sources of carbohydrates.
Step 3
Replenish your glycogen stores within 45 minutes of the end of your workout. Even a snack of as few as 100 calories of mixed carbohydrates and protein can help speed the recovery of your muscles and replace exhausted glycogen. After a competitive event or a workout that lasts 90 to 120 minutes, you will likely need closer to 400 calories comprised of about 80 to 90 g of carbohydrates and 10 to 20 g of protein to fully restore your muscle glycogen stores. Eat this all at once or divided into four snacks that are about 30 minutes to an hour apart, beginning right after you stop exercising.
Things You'll Need
- Water
- Sports drink
- Snacks
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