Eight Exercise Energy Zappers

The scene seems right. An up-tempo song blasts through the speakers around the room. All around you, people race on the treadmill and grunt as they lift weights. An upbeat personal trainer stands nearby, ready to assist at a moment’s notice. Something is not right, though. You’re partway through your workout, and you’ve hit a slump. Is it a crash in motivation? Are you low in energy? Maybe just distracted?

Mid-workout slumps happen to even the most committed exercisers. Learn how to avoid these feelings so you can push through and get the most of your workouts instead of heading to the locker room early.

1. Eat for Energy
A well-balanced diet is necessary for any healthy lifestyle, but it becomes increasingly important when you’re exercising. If you start to crash mid-workout, what you did or didn’t eat beforehand could be to blame. Proper planning of your meals and snacks will give your body steady fuel. On days that you plan a heavy workout, you might need to eat even more before you head to the gym. (Read What to Eat Before a Workout to learn how to stock up on the “good stuff.”)

2. Don’t Skimp on Carbs
Long distance athletes are known to “carb load” in the days leading up to a race, because the human body relies on carbohydrates for energy. In fact, carbs are your body’s preferred source of fuel, powering everything from your brain to your muscles. Most people fear carbs, but they’ve gotten a bad rap. Make sure you’re meeting your body’s needs for sustained energy all day whether you’re workout out or working at the office.

3. Pump Iron
Iron is a trace mineral that helps blood carry oxygen to the muscles throughout the body, keeping them powered up during a workout. In general, an iron deficiency can also lead to sagging energy levels. Women are more likely to experience low iron levels, but if you suspect your body is low on iron, talk to your doctor. A simple blood test can determine if iron is an issue, and your doctor can help you get back on track. You’ll find iron in lean red meat, fortified cereals, and leafy greens, but steer clear of supplements (unless recommended by your doctor) because too much iron can be toxic.

4. Drink Up
Dehydration is another possible cause of “hitting the wall.” When you exercise, sweating cools your body down, but it can also be detrimental if you’re not replenishing the fluids you lose. That means drinking some water before you start your workout, taking a couple of sips of water every fifteen to twenty minutes, and enjoying a tall glass of water once your exercise session is over. The key is to drink even before thirst sets in because by the time you recognize you’re thirsty, you’re already on your way to dehydration.

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10.06.2008
DanTriMan
Good advice. Keep in mind that those gels can put you in "sticky" situations, and I don't mean on your hands. Be sure to try out gels in advance of races or long runs, to see how your digestive system responds. Some people do fine, others experience some mild to severe cramping, while others have to let it all "out" right in the middle of a run. Don't be the latter example here. So... 1) buy, 2) try, and 3) when you've found the right one, then commit and stick - don't ever try that new gel in the middle of a race that someone's handing to you from the side of the road -very bad news.
10.06.2008
Acer1980
It's important to drink fluids while working out, but don't over-do it. The suggestion of a couple sips of water every 15-20 minutes is a good one. That amount of water will keep you hydrated with no risk of hyponatrenia. I just completed a half marathon training program and the suggestion there was 4 oz every 15 minutes. If your goal isn't weight loss, it's also a good idea to replace calories to avoid "bonking." Gels are good for a quick 100 calories every 45 minutes or so. It can be a little sticky if you get it on your hands, so I probably would never use them at the gym. Calorie replacement is really important if your going to be going hard for over an hour.
Veronica, I was just about to say I never drink enough water and wonder if that's what makes me cut my workouts short. I just saw your comment and also agree some people drink too much in an effort to hydrate. I'm pretty sure I'm still in need. Friends often call me a camel ;)
I think maybe people should drink less water because the may suffer from hyponatremia. They should keep their water level neutral. Especially, if you run a long distance for your workout.
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