YouTube: Fueling Your Workouts

Fuel your workouts with glucose.  Foods containing glucose are starches, including oats, cereal, crackers and bread.  Eat any of these in the hour before your workout and immediately after your workout.  Include nuts with your oats or nut butter on your bread with a small piece of fruit if you want to get fancy, but the glucose is central.  On the other hand, excess glucose spikes blood sugar, with the subsequent insulin response driving down blood sugar, reducing performance.  For this reason, 200 kcals of starch should be your upper limit of consumption at any one time, with a typical range of 100-150 kcals of starch in any 20 minute time period.  During exercise lasting longer than an hour, towards the end of the first hour start consuming 50-200 kcals/hr of glucose, dextrose (a glucose dimer) or maltodextrin (chains of about a dozen glucose molecules) diluted into 16 or more ounces of water.

Comments

[Health Advocate]

There is no doubt that we need to take sufficient amount of glucose when we are doing work-outs. This is a nice and interesting video.