Take the FIT IN 4 Challenge!
Ring in the NEW YEAR with a NEW YOU
Sign up NOW to take the Fit in 4 Challenge and you could win ONE FULL YEARS WORTH OF FREE TRAINING from BORN AGAIN FITNESS!
**two runner ups will receive $50 gift cards towards Born Again Fitness services!**
How it Works
- Participant registration is open until Jan 10th 2012 at midnight. Contest is open to both existing Born Again Fitness clients and new clients!
- Fit in 4 will run from Jan 15th 2012- Feb 15th 2012
- Participants will receive the following upon registration
- 4 weeks worth of specified workouts
- 4 weeks of detailed nutrition
- 4 weeks of supplementation guidelines to maximize success
- Detailed weekly training split
- Cardio implementation
- Participants will be evaluated on their progress weekly through photo submissions
- Winner will be determined by who makes the most progress within the four week contest time frame
- Contest cost is $99 (one time fee only)
- Invite your friends to join you on this journey to better health!
Go to www.bornagainfitness.com to RSVP NOW!
Post Workout Meal Nutrition – What To Eat After A Workout
Post Workout Meal Nutrition – What To Eat After A Workout
The post workout meal (the meal you eat after a workout) is probably the most important meal of the day for anyone who cares about nutrition or wants to build muscle, lose fat or improve their body.
However, it’s also the meal that confuses people the most.
There are just so many different recommendations for what to eat during this meal, how much of it you truly need, and what foods are best to get it all from that it tends to drive people crazy.
Not to mention, there’s also the many shakes and supplements available, the trouble fitting it in with the rest of your diet, and just not even knowing if you should eat anything at all after you’ve worked out.
Well, the truth is that once you understand what your body needs (and doesn’t need) after your workout, how much is needed, and what the best sources are to get this nutrition from, the post workout meal will probably become the simplest meal of your day.
So, let’s clear up all of your confusion once and for all…
What You Should & Should NOT Eat After a Workout
Simply put, aside from water (which you should already know you need), your post workout meal needs to contain 2 things, and it needs to not contain 1.
You should be eating protein and carbs. You should NOT be eating fat.
More on the protein and carbs you need in a minute. First, let’s start with a quick explanation of why you shouldn’t eat fat after a workout.
Many times throughout this website I explain why fat is NOT a bad thing (when it’s the “good” fat) and why it is an important part of everyone’s diet. However, there just happens to be a certain time when fat (good or bad) wouldn’t be ideal to eat. This of course is in the post workout meal.
Why? Well, fat slows down digestion. In this case, it would be slowing down the digestion of protein and carbs. As you’re about to find out, this is the exact opposite of what you want to happen.
How Long After My Workout Should I Eat My Post Workout Meal?
Uh, pretty much as soon as you can.
I don’t mean put-down-the-dumbbells-and-start-eating. It doesn’t need to be quite that soon. However, there is this “window of time” that exists after your workout during which it would be the most beneficial for your body to receive its post workout nutrition.
Typically you’d want to try to get this meal into your body within 1 hour. If possible, within 30 minutes would be even better. I personally have my post workout meal about 5-10 minutes after my workout.
Seems impossible right? I mean, how can I do it so fast if I’m at the gym? I’ll explain that a bit later.
First let’s find out what type of protein and carbs you should be eating during this meal, and how much of each is best…
Post Workout Protein
Now that you know that time is of the essence when it comes to your post workout meal, this part is going to make a whole lot of sense.
See, eating this meal soon after a workout is important, but just because you are putting the food into your body quickly doesn’t actually mean the food is being digested and absorbed by your body equally as quick.
So, while chicken, meat, fish, and eggs are all fine sources of protein that I personally eat daily, they aren’t the ideal type of protein for the meal after your workout.
These foods are solid foods, and the protein in solid foods digest pretty slowly. You may have eaten a high protein food in your post workout meal, but by the time the protein is digested and finally ready to be used by your body, a whole lot of time would have passed. So…
What Protein Source Is Best?
This is why the ideal source of protein to eat after your workout is whey protein powder. Just mix it with some type of liquid (most often water) and you got yourself a drinkable source of protein.
A whey protein shake will be digested by your body much quicker than a solid food for two reasons:
- Liquid meals digest faster than solid food meals.
- Whey protein is the fastest digesting form of protein there is.
This is what makes whey protein pretty much the official choice of most people as their post workout meal protein source.
How Much Protein Should I Eat After A Workout?
As for how much, try to consume between 0.15-0.25 grams of protein per pound of your body weight (so a 175lb person would shoot for between 26-43 grams at this time). People who are VERY overweight should use their target body weight instead of their current body weight when doing this calculation.
Which Whey Protein Powder Should I Use?
I personally use and highly recommend Optimum Nutrition’s 100% Whey. It’s high quality, tastes amazing, and mixes easily. It’s the best selling whey protein there is.
Post Workout Carbs
After protein, the next equally important part of your post workout meal is carbs. I know carbs are the nutrient people are most afraid of these days, but honestly, they’re really not scary (or “bad”) at all.
In fact, they are an extremely essential part of your after-workout nutrition and play a key role in your post workout recovery.
Why? Well, carbs will be used by your body to restore muscle glycogen that was depleted while you worked out. If your post workout meal doesn’t contain carbs, your body may actually instead break down muscle tissue for this same purpose (which would suck). Carbs also create an insulin spike which helps to move nutrients into your muscle tissue quicker.
So, now that you know your body requires carbs after a workout, you’re probably wondering what foods they should come from.
Well, you know how there are supposed “good carbs” and “bad carbs?” As it turns out, this is actually the only time when “good carbs” and “bad carbs” switch roles.
Meaning, typical good carbs (oatmeal, brown rice, etc.) contain fiber and other nutrients that slow down its digestion. This is exactly what makes them “good” any other time of the day.
But by now you know the post workout meal is all about speed. And when it comes to speed, simple/high glycemic carbs digest faster than complex/lower glycemic carbs. Which means foods like white potatoes or white rice or a cereal like corn flakes are all good choices for a carb source after a workout.
However, just like protein, solid foods in general may not really be the absolute BEST choice at this time. Don’t get me wrong, they’ll still provide the same nutrition and get the job done. There just might be a better way.
And that’s where a little something called dextrose comes in. Dextrose is not a supplement… it’s actually just a type of sugar often used in sports drinks.
I know, I’m basically saying you should eat sugar. While that would be a terrible idea any other time of the day, your post workout meal is the one exception because your body is in a state where it is perfectly primed to handle these types of foods.
For this reason, dextrose has also become almost an official choice for a post workout carb source.
How Many Carbs Should I Eat After A Workout?
Most people should look to consume somewhere between 0.25-0.4 grams of carbs per pound of their body weight from dextrose (a 175lb person would shoot for between 40-70 grams). And once again, people who are VERY overweight should use their target body weight instead of their current body weight when doing this calculation.
Which Dextrose Should I Use?
I personally use and highly recommend NOW Foods Dextrose.
My Post Workout Meal
To finish this article up, here’s a full break down of exactly what I eat after a workout and exactly how I do it.
Before I leave for the gym, I put everything I need inside of a shaker bottle. A shaker bottle is just a plastic cup with a cover and some type of “blending” piece inside.
You just put something in it (like protein powder), add water, and shake it for about 5-10 seconds. It’s simple and extremely convenient for your post workout meal (or any type of shake).
So, I put in the appropriate amounts of whey protein powder and dextrose along with 5 grams of L-Glutamine (more about L-Glutamine), and 5 grams of Creatine (more about Creatine) and take a bottle of water with me.
After my workout I get into my car, open the shaker bottle, pour in the water, shake for 5-10 seconds and drink it on the ride home. The whole process takes less than a minute and the whole “meal” is finished in a matter of minutes if I take my time.
10 things to avoid
Be Realistic with Fitness
The desire to lose weight, look better and get fit, can grip men in frenzy of activity. Paying out for expensive equipment only to watch it gather dust because motivation has slipped is all too familiar. To avoid expensive failures don’t set high targets and make grand plans.
Wrap fitness into your routines
Take the stairs instead of the elevator. Where possible walk to pass on a message rather than sending an email. Reconsider labor-saving devices and go for manual instead of automated.
Buy a Pedometer
You don’t need to broadcast the fact that your fitness program has begun but you might consider buying a pedometer as a simple investment. Depending on the type you opt for this can provide you with feedback as to how much you are moving and even give a rudimentary idea of how many calories you are using up.
Involve others in your fitness plan
You may not be in a position to involve others but motivation is helped if you are part of a group or team. In a family setting, for example, you might want to consider buying everyone a pedometer.
Get Twitchy!
How do you sit? If you’re someone who sits down and goes completely still for hours on end you are in self-defeating mode. People who sit and do hobbies burn up more energy (even modest amounts) than someone who does nothing. Even consciously moving your legs around or bouncing about to music is better than doing absolutely nothing.
Take an action audit
Many people have unrealistic beliefs about how much they really move around. Take a record of your activity levels over a week (be honest or what’s the point) and you might surprise yourself.
Increase activity levels
You could sit around for all your lunch break or you could move around. Feelings of fatigue are often the reasons why men don’t move around yet inactivity is the worst culprit for making you feel like doing even less. It may take a little effort to begin with but all you need to do is start.
Link activity to something you Like
Inactive people often find formal exercise boring and without much purpose. Break into this by linking movement with a positive outcome. I like getting home after a day at work so I might sometimes walk; I don’t do it all the time but its one of my options. I like a newspaper so instead of having it delivered I go out and get it.
Take a break
By this I mean an activity break. It can be a great way of trying out new ideas and can help kick-start fitness or just revitalize you.
Put that burger down!
Don’t use increased activity as an excuse to top up on sweet stuff or fast-foods. You won’t fade away as a result of increased movement but you may find that your system responds to increased exercise. Feeling that your appetite is increasing is a positive outcome and you should respond by eating what your body (not your head) is looking for. Drink water or fruit juice rather than more coffee or fizzy drinks, take more fruit and vegetables on board, experiment with good foods you may have previously overlooked or never even thought about. It’s not hard or complex and it will support all your other efforts.
Until next time,
Brandon Jenkins
Born Again Fitness
http://www.bornagainfitness.com
Are you a typical American?
Translation: 3500 calories is equivalent to one pound. If you’re an “average American”, you could be eating anywhere from 12 to 15 excess pounds every month, adding fat to your body, increasing the pressure on your heart, and stressing your organs (not to mention the environmental impact of all this gluttony).
But why are we eating so much?
I decided to see what it would be like to eat the way the average American supposedly eats.
Breakfast: How about McDonald’s? That’s a typical choice for millions of Americans every day.
To be an average American, you need to eat at least 700 calories and up to 1300 calories at each setting. McDonald’s can help you with that. Another tip: it helps to drink your calories, so remember to wash it all down with a big slosh of soda or juice! Or a nice venti mocha will do the trick.
Lunch: I know Burger King is bad. I’ll go for Subway. Subway is fresh, so I’m sure whatever I eat there is going to be good, right?
Well, maybe if you get a 6 inch whole grain sandwich with vegetables or a salad. But according to Subway, the most popular Subway item in the world is thetoasted steak and cheese sandwich. This will give you a very generous 400 calories per 6 inch section. Don’t forget the chips and soda (an extra 300 calories!), and you’re easily on your way to 4,000 calories today! It’s nice that convenience chains are offering slightly more healthy options these days, but it’s still disingenuous counter-marketing to offer it along side the regular high-calorie fare. Eat fresh, indeed.
Dinner: Pizza and burgers are beloved American foods. Sign me up!
Carl’s Jr. says there’s only one thing that can “slay the hunger of a young guy on the move”. Hey, that’s me! I can even get their burger for breakfast. But wait, am I really that starving that I need to be slaying my stomach? The six dollar burger with a large Coke and a side of fries will round out my day with an additional 1,200 calories (give or take a few).
(Honestly, I’ve always thought it’s sort of sad that the most famous American foods – pie, burgers, pizza, hot dogs, French fries – are all junk foods. The French get cheese, wine and sauces, and Asia’s got vegetables down cold, but when it comes to cuisines of the world, we can sure be proud of our corn, salt, sugar and trans fat, all right.)
Conclusion:
I thought it would be a little bit of a challenge to eat 4,000 calories, but thanks to the vast majority of what’s available at every restaurant these days, it’s actually pretty hard not to consume twice as many calories as you need – and that’s the whole problem. It shouldn’t require a degree in nutrition or hours of online research to know what’s reasonable to eat and what isn’t. Stopping in at Subway to eat lunch shouldn’t be an obesity challenge.
Of course, what really helps is all that soda! We each drink approximately 50 gallons of soda each year.We eat twice as many calories daily as we need by some estimates, and about 1,000 excess calories a day by more conservative estimates (seems a little more accurate to me, but then again…) Whether we’re overeating a lot or overeating a lot, it’s not healthy and it’s no wonder the majority of Americans are overweight.
That’s why I’m giving the Impossible Calorie Award to the Standard American Diet!
208-514-8384
www.bornagainfitness.com
www.bornagainfitness.wordpress.com
Commit to get fit TODAY! Personal Nutrition and Fitness Coaching.
Commit to get fit TODAY! Personal Nutrition and Fitness Coaching.
Here’s how it works. Find a friend, or friends and sign up taking advantage of my buddy discount.
I will customize a fitness and nutrition program that meets all your needs.
You commit to your health and I commit to providing you with all that you will need to be successful.
Working together as a TEAM we can make it happen.
-NEVER DIET AGAIN-
This program is available for both remote and local clients.
What’s Included:
- Fitness and nutrition evaluation
- Discuss goals
- Weigh and measure
- Fitness assessment
- Individualized fitness program
- Train for a 5k/10k or longer distance
- Workout as a group together in park
- Workout as a group together in the gym
- Start a walking program in your neighborhood
- Nutrition program
- Lose weight or just tweak your nutrition
- Online program available
- Eat what you want, or I’ll generate a month of customizable menus for you based on your favorite foods
- Shopping lists, nutrition information, and accountability
- Buddy website
- Links to resources
- Monthly personal or phone contact to evaluate your progress
- Trainer led workouts
- Go to http://www.bornagainfitness.com to sign up or inquire about these services.
- Links to resources
How to calculate your BMI
Your BMI will place you in one of the following categories:
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Those with a BMI below 18.5 are considered underweight.
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Those with a BMI between 18.5 and 24.9 are considered normal weight.
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Those with a BMI between 25.0 and 29.9 are considered overweight
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Those with a BMI of 30.0 and above are considered obese.
78 Reasons to Avoid “White Death.”
2. Sugar can upset the body’s mineral balance.
3. Sugar can cause hyperactivity, anxiety, concentration difficulties, and crankiness in children.
4. Sugar can drowsiness and decreased activity in children.
5. Sugar can adversely affect children’s school grades.
6. Sugar can produce a significant rise in triglycerides.
7. Sugar contributes to a weakened defense against bacterial infection.
8. Sugar can cause kidney damage.
9. Sugar can reduce helpful high density cholesterol.
10. Sugar can promote an elevation of harmful cholesterol.
11. Sugar may lead to chromium deficiency.
12. Sugar may cause copper deficiency.
13. Sugar interferes with absorption of calcium and magnesium.
14. Sugar may lead to cancer of the breast, ovaries, prostate, and rectum.
15. Sugar can cause colon cancer with an increased risk in women.
16. Sugar can be a risk factor in gall bladder cancer.
17. Sugar can increase fasting levels of blood glucose.
18. Sugar can weaken eyesight.
19. Sugar raises the level of a neurotransmitter called serotonin, which can narrow blood vessels.
20. Sugar can cause hypoglycemia.
21. Sugar can produce acidic stomach.
22. Sugar can raise adrenaline levels in children.
23. Sugar can increase the risk of coronary heart disease.
24. Sugar can speed the aging process, causing wrinkles and gray hair.
25. Sugar can lead to alcoholism.
26. Sugar can produce tooth decay.
27. Sugar can contribute to weight gain and obesity.
28. High intake of sugar increases the risk of Crohn’s disease and Ulcerative Colitis.
29. Sugar can case a raw, inflamed intestinal tract in person with gastric or duodenal ulcers.
30. Sugar can cause arthritis.
31. Sugar can cause asthma.
32. Sugar can cause candidiasis (yeast infection).
33. Sugar can lead to the formation of gallstones.
34. Sugar can lead to the formation of kidney stones.
35. Sugar can cause ischemic heart disease.
36. Sugar can cause appendicitis.
37. Sugar can exacerbate the symptoms of multiple sclerosis.
38. Sugar can indirectly cause hemorrhoids.
39. Sugar can cause varicose veins.
40. Sugar can elevate glucose and insulin responses in oral contraception users.
41. Sugar can lead to periodontal disease.
42. Sugar can contribute to osteoporosis.
43. Sugar contributes to saliva acidity.
44. Sugar can cause a decrease in insulin sensitivity.
45. Sugar leads to a decreased glucose tolerance.
46. Sugar can decrease growth hormone.
47. Sugar can increase total cholesterol.
48. Sugar can increase systolic blood pressure.
49. Sugar can change the structure of protein causing interference with protein absorption.
50. Sugar causes food allergies.
51. Sugar can contribute to diabetes.
52. Sugar can cause toxemia during pregnancy.
53. Sugar can contribute to eczema in children.
54. Sugar can cause cardiovascular disease.
55. Sugar can impair the structure of DNA.
56. Sugar can cause cataracts.
57. Sugar can cause emphysema.
58. Sugar can cause atherosclerosis.
59. Sugar can cause free radical formation in the bloodstream.
60. Sugar lowers the enzymes’ abilities to function.
61. Sugar can cause the loss of tissue elasticity and function.
62. Sugar can cause liver cells to divide, increasing the size of the liver.
63. Sugar can increase the amount of fat in the liver.
64. Sugar can increase kidney size and produce pathological changes in the kidney.
65. Sugar can overstress the pancreas, causing damage.
66. Sugar can increase the body’s fluid retention.
67. Sugar can cause constipation.
68. Sugar can cause myopia (nearsightedness).
69. Sugar can compromise the lining of the capillaries.
70. Sugar can cause hypertension.
71. Sugar can cause headaches, including migraines.
72. Sugar can cause an increase in delta, alpha, and theta brain waves, which can alter the mind’s ability to think clearly.
73. Sugar can cause depression.
74. Sugar can increase insulin responses in those consuming high-sugar diets compared to low-sugar diets.
75. Sugar increases bacterial fermentation in the colon.
76. Sugar can cause hormonal imbalance.
77. Sugar can increase blood platelet adhesiveness, which increases risk of blood clots.
78. Sugar can increase the risk of Alzheimer’s Disease.
Until next time, keep moving and stay positive.
Finding Your Inner Beauty.
I am going to elaborate on my background before I share my experience today. I grew up in a pretty chaotic environment. It wasn’t all bad but it helped to contribute to me being a very obese child and young adult. I was absolutely miserable although I would try to put on a smile and act like I was happy.
I ate everything under the sun, and would have probably eaten the sun if I could. I was an emotional eater and closet eater. With each bite I felt more and more shame. I felt absolutely worthless and hated myself.
You see, It is my opinion that no one who is obese is truly happy. Yes, I believe that we can have good moments, hours or even days, but I believe that the weight obscures who we truly are and helps to keep us hidden.
I struggled with my weight for almost 15 years. The only reason that I began to lose weight was because I slipped down a flight of stairs and grabbed the rail with my right arm to catch myself and strained some back muscles.
At the time I didn’t know that I had strained my back muscles, but the next morning when I woke up after my fall I was in pain. With every breath that I took I felt a sharp pain on my left side. I was convinced that I was having a heart attack 
It was at that point I said “enough is enough” and put down the pizza and doughnuts. I began to watch what I put in my mouth, rode my bike and fell IN LOVE with bodybuilding.
I was able to go from right around 290 pounds to my lowest which was 180 pounds. I have since then put on quite a bit of muscle from bodybuilding and weigh in at 235.
So, back to my reason for this post. I look around at all the people in the world who are overweight or are struggling with some form of addiction. I always wonder if they can see their true beauty or is it buried under layers and layers of feeling worthless and shame.
When I look at someone who is heavy the first thing that comes into my mind is “wow, she is really pretty and would look phenomenal if she was at her ideal weight.” I am not saying that external beauty is all there is and that people who are obese/overweight are not beautiful, but I see past their weight and see the potential.
I see all of us who have struggled with food addiction or any type of addiction as butterflies. We have to go through stages before the true beauty of who we really are emerges.
I have been in the health and fitness industry now for nearly 15 years and the one thing that has never changed is people are in search of the perfect body. They think that if they can just get to a certain size that they will finally be happy and life will be good, but it doesn’t usually turn out that way.
What I have learned for myself was that I could be any weight but if I didn’t truly LOVE ME I was always going to be miserable. I would always be chasing a dream, this perfect life that waited for me once I was skinny. I wasted YEARS not living. I told myself that I was going to do all these things once I reached my perfect weight.
I have been on a spiritual journey for many years now and can honestly say that I love myself. I accept myself and all my flaws and can eat any type of food that I want and not go to excess! I do have my days where I catch myself wanting to eat my emotions but I dont have to now. I can do some self-talk and identify what is going on internally and make healthier choices.
This is what I want and hope to give to my clients. A new lease on life and a new way to deal with the stresses of this world. You dont have to hide behind layers of fat and baggy clothes anymore. I want you to know that inside and out you are a beautiful child of God and your worth is infinite.
My education is in Social Work and Addictions. My passion is to help people reach their true potential as a life coach and fitness mentor. You can live the life you dream of. All you need is the courage to get started and see it through.
You can learn more at www.bornagainfitness.com.
Sweet Misery–Sugar Substitutes and Poison
The story of sugar substitutes and how they affect your health.
Training for a 5k
Training for and completing an organized 5 kilometer walk or run is an ideal way to start a fitness routine, lose weight and build healthy exercise habits.
And for seasoned athletes, a 5K run can jump-start a fitness program, boost exercise motivation, add variety to a stale workout, and exercise with other people. Preparing for a 5K may be intimidating for a beginning exerciser, but follow these ten tips for a fun and injury-free race day.
Set an Appropriate Goal
A 5K (3.2 miles) can take as little as 15 or 20 minutes for fast runners and as much as an hour for walkers. Because there is such a wide range of abilities, it’s important to keep in mind that you are the only one you are competing against, and your goal is to do the best that you can do, avoid injuries, and have fun.
Find and Register for the 5K
Choose a race that is approximately 6 weeks to 12 weeks from now and register for it in advance. Committing to the race in advance gives you more incentive to train and sets an expectation that you will plan for the race accordingly. The easiest way to locate a 5K in your area is to visit active.com, type in your location and see what’s on the calendar. Your local running shop, YMCA or health club is also a good place to find local 5K events.
Start Training
There are very elaborate 5K training programs, but a simplified program should include three days of exercise per week with one day of rest in between workouts.
Training Day #1 is your fast, high-effort day. Walk or run a short distance at a fast pace. Start with 1/4 mile and slowly add distance until you cover a mile at a fast pace.
Training Day #2 is a moderate-intensity day where you walk or run at a moderate pace. Start with one mile and gradually work up to the full 5K (3.2 miles) at a moderate pace.
Training Day #3 should be your long, slow day. This is where you build endurance and get your muscles accustomed to exercising for a longer time. Try to start at two miles and gradually work up to 3 or 4 miles.
Vary Your Training Intensity
During your high effort days, mix running (or jogging) with walking to boost your intensity. This is also called interval training and it works the same for beginning and elite athletes. Run or jog as fast as you can for about 30 seconds, then walk a minute to recover and repeat another 30 second interval. You can do as few as two intervals or as many as 10 in a session. This sort of training will increase speed, muscle tone, and endurance while helping you get fit faster. For more advanced athletes, consider adding speed training drills.
Strength Train
Weight lifting two to three times per week is another way to improve your 5K run. Not only will it strengthen the muscles, ligaments and tendons to help prevent injury, it will make the leg muscles less prone to fatigue during the event. Use a runners weight-lifting routine or consider a simplified strength training program for fast results.
Warm-up Before Exercise
A proper warm-up increases the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury, improved performance and psychological preparation for an event. Before your 5K training and racing, a good warm-up includes an easy three-minute jog and three 30-second, fast-paced efforts or sprints. Complete the warm-up 5 minutes before the race start.
Stretch After Exercise
Flexibility is an important component of fitness, and exercise tends to increase the amount of flexibility in a joint. Flexibility is also specific to the type of movement needed for a sport, so it is more important for some sports than others. Runners should focus on the the hip flexors and the hamstrings. The following stretch is ideal for these muscles. Start in a lunge position, with one leg back and one leg forward. Straighten the back leg to stretch the hip flexors. Return to the starting position, then straighten the front leg to stretch the hamstrings. Hold each stretch about 15 seconds.
Eat Right Before Exercise
Eating a simple meal of 200 to 400 calories about two to three hours before the race is important to have fuel for the event, but also have time to digest the food. Never experiment with food or drink on race day. It’s wise to practice eating before training to make sure the food works for you, then replicate this meal on the race day.
Eat Right After Exercise
What and when you eat following exercise can be just as important as what you eat before. While the pre-exercise meals can ensure that adequate glycogen stores are available for optimal performance, the post-exercise meal is critical to recovery and improves your ability to train consistently.
Listen to Your Body
If you experience any sharp pain, weakness or feel light-headed during exercise, pay attention. This is your body’s signal that something is wrong and you should stop exercise. Pushing through acute pain is the fastest way to develop a severe or chronic injury. If you don’t feel well, you should take some time off until your body heals. Also see: the most common running injuries.
Avoid Pre-Race Jitters
Pre-race jitters are normal, so try not to misinterpret it or think it is fear; that adrenaline rush you feel is normal and it is part of your body’s natural preparation for the competition. To help avoid nervousness before the event, arrive with plenty of time so you aren’t rushed, get a thorough warm-up, know the course, and dress for the weather. If you find yourself thinking negative thoughts before or during the race, try to focus only on your breathing and race like you don’t care about the outcome.
Remember goal number one: you are only competing against yourself, so enjoy the moment.
