Maintaining Stamina

 

Maintaining Stamina

 Copyright Sam Crowley

Properly timed carbohydrate supplements can reduce perceived exertion and improve endurance capacity. 

Carbohydrate replacement guidelines 

  • For workouts less than one hour, no additional carbohydrate is needed 
  • After the first hour of moderate-high intensity exercise, consume an additional 30-60 grams of carb per hour   
  • For workouts longer than 2 hours, or if doing multiple back-to-back days of exercise, replenish glycogen stores quickly with a post-workout snack that contains a mixture of carb and protein. Consume it within 30 minutes after exercise.
  • Avoid nutrient poor snacks foods that are largely sugar and hydrogenated fat combinations.

 

Top High Stamina Foods

 

During intense exercise for quickest energy use a high glycemic index supplement

  • Sport gels – GU, Clif BAR, Hammergel
  • Sport gels that contain caffeine reduce perceived fatigue – Clif SHOT
  • Sport hydration drinks – Clif BAR, Gatorade, Accelerade

Avoid:

  • Overdoing carb supplementation – the maximum amount of carb per hour the body can metabolize is 60 grams.  MORE THAN THAT CAN CAUSE GUT PROBLEMS AND DOES NOT HELP!
  • Pure fruit juice – contains only fructose sugar which is not as readily absorbed as a mixture of sugars; can cause gas, bloating, cramping
  • Honey based gels – another pure fructose sugar
  • Candy bars – high fat content slows absorption of sugar, slower blood sugar rise

 

During long distance, moderate intensity exercise, for a sustained energy supply use a lower glycemic index food

  • Sports bar with whole grains, protein, non-hydrogenated fat source – Builder’s BAR, PowerBar, Clif BAR, Balance bar
  • Whole grain bagel or bread with  peanut butter
  • Granola or trail mix
  • Fruit yogurt
  • Low fat cheese and Rye Krisp or hard tack
  • Smoked salmon and hard tack