We’ve all had those days where your legs just drag or you just can’t finish that last rep. If you’re finding yourself fatigued during what should be an easy workout, stop and analyze your diet before you pound down more protein. Although protein helps with the building and recovery of muscles, it isn’t the only culprit to fatigue.
Are You Eating Enough Carbs To Keep You Going?
Many people first cut the carbs when they are trying to lose weight, but fatigue may be attributed to a decreased blood glucose levels and decreased muscle glycogen levels. The recommended carbohydrate intake for athletes is 60% or more of your daily caloric intake, or about 4 grams of carbohydrate per pound of body weight.
But You Burn Fat Before You Fatigue Right?
Your body first burns its carbohydrate stores for energy before it relies on fat stores. In fact, it takes at least 20 mins of exercise for your body to start burning fat for fuel. And after 2 hours, your body uses fat in combination with carbohydrates to keep you going. So without carbs, fatigue is inevitable.
Your body continually relies on glycogen stores during exercise which are dependent on glucose. Exercising moderately for two to three hours is enough to deplete all of the glycogen stores in your body! High-intensity work for 15-20 minutes poses the same problem. So, don’t forget to refuel during exercise with a few gulps of a sports drink every 15-20 minutes to keep you working at your best.
Other Carb Sources Besides Bread
You and bread don’t agree? Don’t sweat it, there are plenty other sources of carbohydrates besides bread that are often forgotten about. Potatoes, rice, beans, gatorade, and fruits are good sources of carbohydrates such as apricots, apples, bananas, oranges, and even dried fruits.
Some more awesome nutrition and fitness tips are available here to up your performance every day.