If you regularly participate in sporting activities, it’s essential to refuel your body between heats and training sessions. We have decided to provide you with some essential advice to help you keep your body replenished during training and working out.
Prolonged exercise periods that last longer than one hour means your body will need replenishing so timing is important when it comes to refuelling your body during exercise. For the best results carbohydrates must be consumed regularly, by taking in carbohydrates before you exercise your body is able to recover a lot better. They also prevent you from becoming exhausted as well as helping to maintain your blood glucose levels.
What does physical activity do to your blood glucose?
Physical activity has an effect on your blood glucose depending on how active you are, this is why it is important to become familiar with how your blood glucose responds to exercise.
Insulin sensitivity is increased during exercise, this means that your cells are more prone to using any available insulin to absorb glucose during and after exercise. When your muscles contract during movement it stimulates another mechanism that is completely separate from insulin and this allows your cells to take in any available glucose and use it for energy whether insulin is available or not.
Understanding your blood glucose levels can help you prevent it from going too high or too low.
During exercise periods longer than one hour
To keep your blood glucose at a good level it’s a good idea to have some kind of carbohydrate supply to snack on. Refuelling your body as soon as possible with a substantial amount of carbohydrate and protein to aid your body’s recovery process, this includes repair, growth and metabolic adaptation.
After you have completed your exercise your muscles will be aching for fuel, this is the point where they are most receptive to restoring the glycogen and therefore carbohydrates are necessary. Eating soon after exercise (Ideally within 30 minutes after) ensures that you are fit to train again the next day.
Nutrient rich fluids such as milk and milkshakes should be the main type of fluids consumed during the recovery process but in small but frequent amounts. They help provide the body with carbohydrates, protein, electrolytes and fluids- which are all vital in order for your body to recover in a short time period and be prepared for the day after.
As well as nutritional recovery, your body will need to physically repair from bursts of exercise. Park Health offer expert care and advice to active exercisers, so you needn’t suffer in silence from the consequences that physical activity brings.
We provide our customers with physiotherapy treatments that help manage pain, strengthen surrounding muscles and improves general mobility. We make it our upmost objective to help you return to the physical activities you enjoy, quickly and safely. If you would like any further information on sports nutrition and recovery then feel free to get in contact with us.