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How To Boost Your Energy During A Heavy Playing Schedule
Ever had those days when you're working out and just feel drained and can't perform as well as you usually can? Chances are you've got a hangover from a previous session and haven't prepared your body appropriately.
Carobohydrate intake is so important when it comes to high intensity exercise, with sufficient stores in our bodies, protein is also spared for its primary use - to repair and rebuild muscle.
After you have completed a high intensity, multi-set resistance training session your muscle glycogen stores become almost completely depleted, making it near impossible to continue to work at the same intensity.
A study involving 10 footballers who consumed a carbohydrate drink at 10 minute intervals throughout a resistance training session (5 of them were given a placebo drink), showed how the group of players given the placebo experienced almost double the muscle fuel (glycogen) loss post training. Furthermore, after 4 hours of rest the players completed another resistance training session, with the players who had consumed the carbohydrate drink being able to perform 34% more reps than the placebo group.
Low GI foods will give us a steady release of energy, perfect for before your training. However, a key time for players to exploit some High GI food/drink (absorbed quickly and converted into glucose in the blood stream) is during (lucozade sport for example) and immediately post exercise, to help maintain blood sugar levels and encourage uptake into the muscles - not only helping you perform but also prepare for your next session.
High GI foods have a score of between 70-100. Below are some examples:
- White bread
- Rice cakes
- Jacket potatoe
- White rice
- Glucose (100)