After two years essentially sitting on my ass, I’ve started doing some physical activity again. Boy-oh-boy if it hurts!
As usual, I’m also following it up with theory – by reading the interesting Essentials of Exercise Physiology undergraduate book.
Some take-home messages from the first few chapters:
- follow a proper diet and you’ll probably never need supplementation, even when training intensively
- keep hydrated: not only water – add about 0.4% salt and about 8% glucose. Especially important for 1H+ workouts
- keep the blood glucose steady: eat low-glycemic foods within 30 minutes before and after long workouts. Add more glucose to the re-hydration solution for longer/more intense exercise (3 g per kg per hour for highest intensity, longest workouts)
- don’t eat lipids/proteins just before aerobic workouts, as they slow gastric emptying: this makes exercise uncomfortable, and reduces the absorption of well-needed carbs
Can’t wait to put this in practice – after a few months of muscle-rebuilding boring exercises and knee-sparing soft jogging, of course.