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#155 - Simple Tips To Fuel Your Workouts For Faster Progress
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If you're putting in the work, don't you want to maximize your results? Learn to fuel your workouts the right way so you can perform better, recover faster, and keep making progress instead of feeling flat, drained, and underperforming.
In this episode, I break down:
• The most common fueling mistakes people make, including under-eating, avoiding carbs, getting too little fat, skimping on protein, and ignoring hydration
• How to fuel for lifting before, during, and after your workouts so you have stronger workouts and better recovery
• How fueling changes for endurance and high intensity training, including carbs, fluids, and electrolytes before, during, and after longer efforts
• Simple practical examples of what to eat and drink so you can stop overthinking it and start getting more out of your training
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Transcript
Introduction and Podcast Growth
00:00:03
Speaker
welcome back to the fit ish project with your host lathan bass where we make fitness and health simple for regular people like you and i we have the weekly episode for you as we always do before i get into that just a reminder if you can continue to leave reviews continue to share this with people who you think could get some value out of this and just help to overall just grow this show get this out to more people who can use this information to just help people live better, get healthier, look better, build more confidence, all that good stuff that we all want to feel.
Marathon on a Whim
00:00:36
Speaker
This week's episode, I wanted to talk about fueling your workouts for faster progress. This topic came to mind because... Funny story, over the weekend, I decided to run a marathon. Kind of something that just happened to happen on a little bit of a whim was going on a long run with some buddies of mine, was not planning on doing the same amount of distance that they were doing. They are training for ultra marathon. But I was just going to join in and do maybe 14, 15 miles. I'm in that kind of shape right now.
00:01:08
Speaker
And it quickly turned into a marathon. if Things were going well. The weather is really nice. Sun was shining. It was fun to be out on the nature trails. And I got halfway through and we were kind of regrouping.
00:01:19
Speaker
filling up our water and just hanging out, talking for a little bit before those guys were getting ready to go on the second part of their run. They were running 31 miles total, which is kind of ridiculous, but they've been training for this. They've done some 20 mile runs, some 30 mile runs, things like that. So they're definitely in shape to do those things.
00:01:37
Speaker
I personally am not in that kind of shape right now. I'm in half marathon shape where I can go out and run 14, 15, 16, 17, 18 miles and be okay. But to get up into that like 25, 26 area of where a marathon is, I'm not really in that type of shape right now.
00:01:56
Speaker
So things got ugly pretty quickly there. And I ended up getting pretty dehydrated in I didn't have enough water on me. My body started cramping really bad. I was losing a lot of sweat and I got to a point where I was running. I had just gotten past the marathon mark of 26 miles and had roughly about three miles till was back to where our cars were.
00:02:19
Speaker
And I literally could not move. I got stuck on the side of the trail because I was
Hydration and Nutrition Mistakes
00:02:23
Speaker
cramping that bad. And so it just got me thinking about nutrition. It got me thinking about hydration and just how we can fuel our workouts in order to see better progress. And I know not everybody's training for marathons. Not everybody is going for four hour runs or anything like that. But there are a lot of common things that I see people doing wrong around nutrition and around hydration when it comes to actually fueling their workouts. And there's just some very small things that you can do, like some minor tweaks that you can make to help yourself make better progress. Because ultimately what you're doing when you're working out is you're putting a stress on your body.
00:02:56
Speaker
And you're trying to get your body back to feeling as good as possible and recovering as quickly as possible. And the way that you do that is by resting, is by fueling properly, is by hydrating before, after, during your workouts, all that kind of stuff. And again, it takes very simple, minor things that you can do. But when you start making some of these tweaks, you're able to have better workouts.
00:03:18
Speaker
You're able to recover a little bit faster. You feel a little bit better. And ultimately, you can make better and faster progress, which I think is something that we all want to do. So I wanted to get into this and just break down some of the things that we can do as far as making better progress, like some really practical things that you can do to start giving you a little bit of a advantage when it comes to making better progress. So some of the common mistakes that I see when it comes to just fueling in general around like workouts and around endurance things and cardio sessions and things like that and i guess i should say before getting into this episode i'm going to break this down into two different parts so i know for the average person they are working out like they're lifting weights and so we're going break it down in terms of like how you want to fuel and hydrate and all that kind of stuff for lifting weights And then I'll do a section where we're breaking it down for fueling for like higher intensity or more endurance type of workouts, because they are definitely different in the way that you want to fuel those two things. And so I thought that it would make more sense to break it down in those two ways, because I know that's what most people, that's how most people train. They're either doing weights or they're doing cardio or maybe a combination of both and how you feel those things have some similarities, but there are some key differences that you want to take note of as well.
Carbs and Protein in Diets
00:04:30
Speaker
So When it comes to the common mistakes that I see around just fueling in general is people just under fueling. So they're just not eating enough. And obviously, if you are not giving your body the fuel that it needs in order to perform well, it's not going to have what it needs, the energy. It's not going to be able to
00:04:49
Speaker
do the things that you wanted to do. So if you're trying to go into a weight room, you're trying to go into a gym, you're trying to push a lot of weight, gain a lot of strength, build a lot of muscle, but you don't have the fuel to drive your body and be able to do the things that you need to do, well, you're not going to get very much out of those workouts. So you may be in the gym, you may be putting in some time, you may be putting in effort, but if you're not able to really push the intensity and really move things in the way that you want to move them, then you're leaving some gains on the table, you're leaving some progress on the table. So Under fueling is a huge one. And I know obviously one of the things that I talk about a ton is weight loss and is fat loss. And when it comes to weight loss and fat loss, we know that you need to be eating less.
00:05:28
Speaker
But there's ways to do this in a smart way and there's ways to do this in a really dumb way. And if you do it in the dumb way, if you're really under fueling, like you cut your calories super low or you're never eating before any of your workouts or you're not getting enough carbs or you're not getting enough protein, different things like that, you're again, you're just going a really tough time to get good workouts. Your recovery is going to be slower and ultimately you're going to make less progress over the long term. And so under fueling is something that I see. quite often. And I see this all the time, especially with women, they just tend to eat less. And a lot of things have caused that, you know, you have people telling them that they need to eat under 1200 calories to lose weight, you have really skinny people or influencers telling them that they need to eat very little rather than fueling their body to perform and to get strong and those sorts of things. And so there's a lot of mixed messaging out there. But I will definitely tell you it is extremely hard to grow a strong body if you are eating like a toddler. Like it's really hard to starve your way to a strong, fit, athletic body. It just doesn't work very well. So you need to be fueling your body in the proper way, even if you do have goals around fat loss or weight loss or
Fueling Strategies for Workouts
00:06:39
Speaker
things of that sort. The second common mistake that I would say that I see is people just completely avoiding carbs. Carbs have gotten really bad rep for lots of different reasons, but when it comes down to it, carbs, there's nothing wrong with carbs. Like you can have carbs as part of a healthy diet and especially for active people, carbs are going to be extremely important. I was the guy who cut out carbs for a while when I first got into this stuff. And like, I didn't know jack squat about nutrition. I was just following the fads just like everybody else did. And for a very long time, people were saying that carbs were bad, sugar was bad, even things like fruit was bad. So there was a period of time where I cut out carbs. And I remember going into the gym and like this was also a time where I was trying to lose weight. So I was cutting calories and cutting carbs extremely low. And I was trying to lift weights four or five times a week and do a bunch of activity. And I just remember always just getting like little aches and pains and like little minor injuries, like tweaking muscles and things like that. My workouts weren't as good. My recovery was not as good. My workouts were kind of flat.
00:07:42
Speaker
when you're just avoiding carbs, you're just, you're not going to have as good of workouts, whether that be strength training. And especially if you're doing like more endurance or cardio based type of stuff, and you're doing a lot of it, you need to have carbs in your diet in order to fuel of that performance is the best fuel that we have when it comes to workouts and just providing energy to our body. So if you're not getting enough of those, you're definitely going to notice that your workouts do not feel as good. So that's another mistake that i see pretty often third on the list would be getting too few of fats in your diet low-fat diet can be a super solid option especially if you have goals around fat loss or weight loss that tends to be what i like to go with is a lower fat style of diet but again this can be taken too far too because fats are essential for your hormone function
00:08:29
Speaker
So if you're not getting enough fats in your diet, this can start to mess with hormones. This can start to mess with your sleep. This can start to mess with your hunger. This can start to mess with the cravings that you have. And so if you're not getting enough fats in your diet, this is not going to be a good thing either.
00:08:43
Speaker
Number four on the list, not getting enough protein. I think this is becoming a little bit better. It's becoming a less common thing because protein is now kind of the hot topic. Like everybody knows that they should be getting a sufficient amount of protein.
00:08:56
Speaker
And there's a lot of things that are being made to make protein more accessible. Sometimes not always very accurate. Like you see marketing around protein and like things claiming that they're high protein when in reality, they're actually not. It just says high protein on it. But I think in general, there's just so many people talking about the benefits of a high quality, high protein style of diet that more people have jumped on that bandwagon and have started to prioritize protein as something that they do. So it is becoming less common. But still, I see this as an issue with some people like you still have to make a conscious effort to get enough protein and to be eating protein at three meals per day, maybe having a couple snacks in there. and maybe even supplementing with protein powder every once in a while to make sure you are getting a sufficient amount of protein. But that is still a problem. I think it's just becoming less of a problem. And then the last thing that I would say, like a common mistake that I see people making around fueling is neglecting the importance of hydration.
00:09:52
Speaker
Obviously, we've been told that water is very important ever since we've been little and active. And especially if you played sports, like you always know your coaches were harping on you to drink water and and stay hydrated before your games and your practices and things like that and drink water during your practices. But this is something that I think a lot of people sometimes just forget about or maybe don't take it seriously as they should. So getting enough water before your workouts, getting enough water during your workouts, getting enough water after your workouts.
00:10:18
Speaker
In order to just make sure that you feel good and you're able to perform during your workouts, hydration becomes a big thing, especially if you live in a hot area and you're working out outside doing cardio type of stuff or just doing outdoor workouts. Like hydration becomes a bigger deal than I think people realizing that.
00:10:35
Speaker
Case in point, my story about the marathon thing, that was a thing for myself. And I have known this for a long time that I'm like a very big sweater. I'm a salty sweater. I need to drink a lot of water. But again, it's just a good reminder in that how important just staying hydrated and making sure that you're getting salt and electrolytes and those types of things are when it comes to just performing and being able to do all the things you want to do and making
Optimizing Performance and Recovery
00:11:00
Speaker
better progress. So With a lot of these common mistakes that I see, lots of these things are very simple fixes. So I want to get into like some actual practical things that you can do. And again, I'm going to break these down, like I said, into two different groups. So we're going to start with lifting and workouts, things that you want to be doing like pre-workout, during workout, post-workout, so that you can really optimize getting the best results and making the best progress. So when we think about like lifting weights, when we think about our workouts, when we think about getting in the gym, that sort of thing,
00:11:29
Speaker
obviously hydration is going to be important and you want to make sure before you're getting into your workout you're getting a good 20 to 30 ounces of water an hour or two before you get in the gym just to make sure that you have that hydration your muscles are full of water and they work better when they are hydrated when you have a lot of water in your system when you are dehydrated you can lose strength you can lose endurance you just don't perform as well so making sure that you stay on top of that If you're working out first thing in the morning, it's a good idea to just, as soon as you wake up, just chug 20 to 30 ounces of water. I typically work out in the morning quite often. And so that's literally one of the first things that I'll do is I'll down 20 to 30 ounces of water. And usually I'll throw a little bit of salt in there just to help with that electrolyte and help with that hydration. Because when you wake up first thing in the morning, you're dehydrated, you haven't had anything to drink. And so it's important to get some of those fluids back into your body. If you're somebody who works out ah later in the morning or over lunch or in the evening, then just make sure that you're drinking water regularly throughout the day and you should be good there.
00:12:33
Speaker
pre-workout when it comes to like a meal or snack or that sort of thing, having some sort of carbs pre-workout is usually going to be beneficial. If you're going to eat a full meal before pre-workout, then you want to make sure that you're having that within two to three hours of your workout. You don't want to have it super close to your workout because if you have an entire meal and that's digesting and you just don't feel as good and you're just not able to do all the things that you want to do in your workout. But if you're having just a small snack, then 15 minutes, 30 minutes before, maybe an hour before is perfectly fine. And having something that is higher in carbs, maybe some protein is going to be okay, but you don't want to have anything that's going to be like super high in fat because it's going feel really heavy, be really dense in your stomach. So carbs are going to be your best bet. And then if you want to have some proteins with that, that's not a big deal either. So some examples of this could be like A piece of fruit is always good, bananas, bagels would be solid, carb source, maybe some Greek yogurt with like some fruit or berries or something like that, an energy bar or protein bar. Those are all really simple, easy options just to give you something to provide you with a little bit of extra energy throughout that workout.
00:13:40
Speaker
When it comes to training fasting, I know this is something that people do, and this is something that i myself do sometimes. If it's early in the morning and let's say you ate a solid dinner and you had some carbs in that dinner, well, your body is able to store carbohydrates and you can store carbs in your muscles. So even if you don't have carbs right before your workout and you regularly eat carbs throughout the day, you're still gonna be okay. Like if you're not doing anything intense, especially something like lifting weights, like where it's not gonna be super cardio endurance based and like super demanding, like you're lifting weights and then you're resting for 60 seconds, 90 seconds, two minutes. You're not doing anything that's that intense where you're going to need tons and tons of carbs. So you should be perfectly fine.
00:14:23
Speaker
Or if you're the type of person who you just really don't like eating before your lift, as long as you're eating carbs regularly throughout the day, you're going to have some of those carb stores within your body and you should be okay that way.
00:14:35
Speaker
The more intense stuff that you do is typically when you're going to want to add in some of those carbs. So like if you're doing a really, really hard leg day, let's say, or if you're doing like a really hard full body day or something like that, where it's going to be 60 minutes plus maybe an hour and a half, like you're doing just a really hard grinder of a workout.
00:14:53
Speaker
Those more intense workouts, you may want to play around with having some carbs or having some sort of food in your stomach in order to just make sure that you get a solid workout. When it comes to what you should be feeling with during your workout, during a workout, when it comes to like strength training, you don't really have to worry about this too much unless you are like training for a really long time, similar to what I was just talking about. Like if you're having a really, really long session of like more than 75 minutes long, like you're in the gym for an hour and a half, two hours for whatever reason, then you may want to have some carbs during your workout and make sure that you're able to just keep the energy up and make sure that you can get through that entire workout and get a lot of good work from that. But I think for the average person, like they're not working out that long. I'm definitely not in the gym for two hours at a time. Like I like to get in there and be done within an hour, maybe 75 minutes max, and then I'm out of there. And if you're getting out of the gym within that hour, maybe a little bit longer than an hour, you don't really have to worry about eating during your workout or during your lift. Hydration, just drink when you're thirsty. Like unless you're sweating like crazy, if you're just lifting weights, you probably don't have to worry about getting too dehydrated during a strength training workout.
00:16:05
Speaker
But if you are doing something that's more intense and or you're just training in a really hot environment, you're in a really hot gym, maybe you're training outdoors, something like that, and you're sweating a ton, well, then you're definitely gonna wanna make sure that you are drinking water and making sure that you're getting enough fluids throughout your lift so that you can make sure that you feel good.
00:16:23
Speaker
If you are in that position where you're like sweating a ton in a workout or maybe you're just a really heavy sweater or whatever the case may be, you're just losing a lot of fluids. It could make sense to add in some electrolytes to that so that you're getting some of that sodium replenished through your fluids because you're losing a lot of that through your sweat. So if you're a big sweater or if you're doing some sort of workout that's going to be longer than an hour and you're just losing a lot of fluids, then making sure that you're drinking a little extra water, maybe adding some electrolytes could be helpful. But for the most part, like if you're just getting in there and you're just doing an average lift, you're doing upper body lift, you're just kind of doing your normal average thing that most of us do in there. Just drink when you're thirsty and you don't really have to worry about eating throughout your lift.
00:17:03
Speaker
Post-workout, this is probably where it becomes the most important because, again, we want to make sure that we're setting ourselves up to recover better and recover quicker. and You want to be able to set yourself up for that next workout. And that's where post-workout nutrition and post-workout fueling becomes a little bit more important.
00:17:19
Speaker
We all have heard that we need to get protein after our workouts. It's not as big of a deal as we used to think. Like we used to think there was a small window that you had to get your protein in. And if you didn't get it within that post-anabolic workout window, that you weren't gonna get the gains or you weren't going to make as good a progress. And we know now that that's not true. If you were getting your total daily protein target, like you're hitting that target of getting at least 0.7 grams per pound of body weight,
00:17:45
Speaker
you don't have to worry about getting your protein in as quickly right after your workout. Like it's not as big of a deal. Sometime after workout, within an hour or two hours, you wanna make sure that you're getting your 30 to 40 grams of protein to help start to boost up that protein synthesis and make sure that you're making all those gains and start rebuilding those muscles that you just were tearing down in the gym so that you can recover better and ultimately feel good in your next workout.
00:18:12
Speaker
Within that post-workout meal, obviously, again, protein is important. If you are going to be training again in that day, or if you just want to make sure that you feel good for your next workout, it probably makes sense to have some sort of carbs within workout.
00:18:28
Speaker
post-workout meal. If you're not going to be training super soon after that workout that you just finished, like say you're not going to be training for another 24 hours, it's not quite as big of a deal. But let's say maybe you were a person who you worked out that evening and you're, for whatever reason, your schedule is set up so you have to train the following morning. Well, you're gonna wanna make sure that you have some sort of carbs within that meal so that you can, again, set yourself up so that you have some fuel for that next workout.
Dietary Strategies for Various Workouts
00:18:56
Speaker
Don't need to stress it too much. Just get some carbs in there and make sure that you're hitting your protein, getting some carbs. You want to have some fat within that meal that this is a better time to have that. Like it doesn't matter nearly as much as like pre-workout. You don't have to be as detailed with that because you're not going to working out for a while. So get a well-balanced meal. doesn't have to be anything crazy. You don't have to overthink it too much.
00:19:19
Speaker
If you're on the go or if you're like in a position where you don't have time to eat a full well-balanced meal, like you don't have time to do a sit-down meal, you can have some of the quick stuff. So like a protein shake, a protein bar, maybe some Greek yogurt with some protein powder, anything like that is going to be good just to help you get that protein in your system and help you start that whole recovery and refueling process so that you feel good for that next workout.
00:19:45
Speaker
Post-workout hydration, probably don't need to overthink this too much, but if you lost a lot of fluids while you were working out, while you were lifting weights, then make sure that you replenish those fluids. It's not as big of a deal with this because, again, I don't think most people are sweating nearly as much when they're just lifting weights as when they're doing something a little bit more intense or doing something more cardio-based. So just replenish your fluids. 20 to 30 ounces of water with your meal is going to be solid.
00:20:12
Speaker
that is the strength training side of things when it comes to like more endurance or higher intensity style of workouts things start to change up a little bit there's a lot of similarities just within the fueling but when it comes to like what you're actually doing during your workouts this is where it starts to change you up just a little bit so if you're doing something more endurance based like you're going to be doing something for a longer duration you're going to be running for more than an hour or you're going to be doing a really high intense style of workout for like an hour, then your feeling is going to become more critical and it's going to be more noticeable. And this is something that I've had to learn over the last few years while getting into running.
00:20:53
Speaker
I didn't really ever think about this stuff too much. Like I knew I had to get protein. I knew I had to eat some carbs. But as far as like meal timing and just being more specific and detailed about this stuff, I didn't really pay attention to it too much. But the more that I've learned and just the more that I've had experience with running and just with working out and things like that. I've realized that it's pretty important to make sure that you're getting this stuff because it can make a very, very noticeable difference within your workouts, how you feel, how you recover, how long you're able to run, how fast you're able to run or how hard you're able to go in your workout. Like all that stuff matters. And it matters a lot about how you're handling your nutrition. So when it comes to intensity style workouts, endurance type of stuff, when we think about our pre-workout,
00:21:37
Speaker
You want to obviously, again, be having some sort of hydration, 20 to 30 ounces of water before you go on your run or you have your intense workout. Just making sure that you have some sort of fluids and making sure that you're staying on top of that.
00:21:48
Speaker
Having some sort of carbs is also going to be helpful in this situation. So 30 to 50 grams of carbs, maybe even a little bit more, depending on how hard the workout is going to be.
00:21:59
Speaker
Just like with the strength training, having some protein in there is all right. Again, you probably don't want to have anything that's going to be high in fat or high in fiber because this is going to make digestion a little bit tougher. You may have some stomach issues and it's just going to feel heavy. Like it's not going to feel good. Nobody wants to go on a run when they feel super heavy or when they have that meal just sitting in their gut or when they feel like their gut is just digesting all this fiber because they just had a ton of whole grains or they had a bunch of vegetables or something like that. So sticking to things that are higher in a carb, easy to digest is going to be a good bet. So again, fruit, bagels, sports drinks, things like that are all really easy to digest and they're gonna give you some quick carbs so that you have a little bit of extra energy.
00:22:43
Speaker
During your runs, this is something, or during your endurance type of workout that you're doing that's going to be a little bit longer. This is where the nutrition plays a little bit more of a role. So if you're doing anything that's going to be under an hour, you're usually gonna be all right. So like you don't need to take a bunch of nutrition or you don't need to have a bunch of carbs or have a bunch of water. Like if you wanna drink a little bit of water water or anything like that, if you're doing some sort of like endurance-based thing,
00:23:07
Speaker
with under an hour, then you're good. But personally, like for myself, if I'm doing a longer endurance or cardio based session, that's less than an hour, I don't really take any water with me unless it's like crazy, crazy hot. And I know that I'm gonna be sweating like crazy, then maybe I'll take something with me or I'll try to chug a bunch of water before I go on that run. But Like if it's under an hour, you're going to be okay. Like you don't need to have a bunch of stuff.
00:23:32
Speaker
If it's under an hour, if you want to take some water with you, you want to take some carbs, and it's going to be an hour long run, you can do that. But I think you can get away with not having to worry about that too much. If it's longer than an hour, this is where you definitely want to start to fuel because you will start to notice the difference if you do not have fuel with you. So roughly 30 to 60 grams of carbs per hour, sometimes more if you can handle it. And some examples of this, so let's say you want to get, let's say you're going on like a two hour run or an hour and a half run and you want to have some carbs midway through. So getting 30 grams of carbs is going to look like maybe taking a gel packet, maybe taking some chews, maybe having a handful of candy, a sports drink, Anything that's going to give you some quick carbs is going to be helpful once you start to get into that time above an hour. So having some of that on you or with you or planning to take some of that is going to be smart and help you out in the long run. When it comes to like water, electrolytes, that sort of thing, getting roughly 20 to 40 ounces of fluid per hour. And then for salt, anywhere between 300 to 700 milligrams of salt per hour, which
00:24:40
Speaker
Again, this is going to be very individual because if you're a heavy sweater and a salty sweater like myself, I could easily lose more than that in water and in salt. And I've listened to quite a few like ultra runners and different running podcasts and read some books and different things like that. And there's some people who sweat as much as 1000 milligrams in an hour and lose way more than 40 ounces of water within an hour just based on their individual differences that they have and other things that are going on too are going to affect this so like if it's hotter if it's more humid you're going to lose more salt more sweat if it's more of a high intensity versus a low intensity type of workout you're going to sweat more with higher intense stuff if you're a salty sweater versus a non-salty sweater you're going to lose more sodium
00:25:23
Speaker
So there's some individual variances here and you just have to play around with these things and figure out where you lie on that spectrum. And the best way to do that is just to try different things and see how you feel. This isn't going to be like you go out and you just nail it on the first run or the first time that you ever do this stuff that you'll notice the difference and have the perfect formula. It's going to take some trial and error.
00:25:44
Speaker
For me, I know that I sweat a ton and I know that I lose a lot of sodium. So I try to get well over 40 ounces of water. I'm probably closer to like 60 ounces of water per hour.
00:25:57
Speaker
If I am trying to be super down in and I try to take around 1000 milligrams of salt per hour, if I'm going to be out there for like a two plus hour run because i I just lose a lot. And so Again, you have to figure out what this is going to look like for you, a little bit of trial and error, but having some general guidelines to start with, and then you can play around with that and then go from there.
00:26:16
Speaker
When it comes to post-workout, similar to a strength workout, you want to make sure that you are replenishing your carbs, getting some protein in there as well, and then obviously replenishing the fluids.
00:26:28
Speaker
and i've noticed this can be a tough one for people because especially if you do like a harder run or you do like a very long run sometimes you're just not very hungry after these workouts and so it can make it tough to eat a good healthy meal so at the very least make sure that you're replenishing your fluids and replenishing some salt and then try your best to get a nice well-balanced meal so getting some carbs back in your system to help replenish that glycogen and make sure that you're having those carbs so the next time you go and run you don't feel flat and you don't feel just like you don't have any energy and then making sure obviously too that you're getting some protein because you are breaking down your body in that way as well so you need to make sure that you're getting some protein getting some carbs and just eating a nice well-balanced meal there and then replenishing those fluids and those salt is going to help out quite a bit for your next workout and just to feel better and i think
00:27:18
Speaker
Lots of times we don't really realize just how much we're burning when we're running like these longer distances or doing like really long cardio events or things like that. But if you've ever played a sport and if you played an outdoor sport, like I played football, you can lose an incredible amount of fluids throughout a like a two hour practice. Like I remember we used to have to weigh ourselves before and after for football practices. And there was many times where I would lose 10 pounds in a single practice because I lost that much fluid. And I was drinking throughout the practice, drinking quite a bit, but like, obviously it's not enough. It's really hard to keep up with those things, especially when it is hot or it is, you're running super intense, you're doing something that's like really long duration or anything like that. It's hard to stay on top of that. So When you're done with that run or when you're done with that long workout or when you're done with that high intensity event or workout that you had, just make sure that you're replenishing as well as you can, getting that salt, getting that food, getting those fluids back in you so that your next workout doesn't suck and so that you can start that recovery process sooner.
00:28:19
Speaker
And so I know this podcast was a little bit more detail oriented. And I know that it was a little bit more niche, which like, I don't like to make things more complicated than they need to be. But I do think that there are some minor tweaks that people can be making just around fueling with their workouts and around hydration with the workouts or salt and sodium with their workouts where they can see some noticeable gains. And so I thought this was worth making. And so to sum some of this stuff up so that you can have some clear cut takeaways about things that you can start to focus on doing. Let's break down for the main things from this podcast so you can use these ASAP and start seeing better and faster progress. Number one is just to fuel your workouts to make them better so that you can recover faster. And so that overall, you can just make better progress like fueling and hydrating properly is going to help you make better and faster progress. So that is number one, if you want to have that advantage, then use some of these tips.
00:29:15
Speaker
Two is hydrate and get some sort of carbs before workouts. Generally, the more intense the workout is, the more helpful those carbs are going to become. So again, don't stress over this stuff, but if you can have some carbs, if you can hydrate well before a workout, you're gonna get some benefits from that.
00:29:31
Speaker
Practical takeaway number three, When it comes to what you have during a lift or a low intensity style of workout, water is fine. You probably don't need to have tons of electrolytes or have tons of food or carbs during a workout.
00:29:46
Speaker
But if you're going to be doing something that is more endurance based or super high intensity or longer than like an hour. then having some carbs and having some electrolytes during that workout is going to be helpful so that you don't fizzle out or completely bonk at some point and just completely crash with energy or being dehydrated or anything like that.
Summary of Fueling Benefits
00:30:07
Speaker
And then our last takeaway is post-workout doesn't change a whole lot between endurance-based or weightlifting session. You want to make sure that you are getting some protein so that you can start rebuilding. You want to make sure that you are getting some carbs so that your next workout feels good and fueled. And you want to make sure that you are rehydrating. And then if you sweat a ton, adding in some electrolytes or some salt can be helpful with that as well.
00:30:33
Speaker
do those simple things and you can start to see some noticeable benefits when it comes to your workouts because if you're gonna put the time and effort into working hard and trying to progress towards whatever goals you have for being in the gym or for running or doing cardio or high intensity workouts then why not make some small minor tweaks to get more out of those and with using some of these tips you can absolutely do that so Hope this was helpful.
00:30:58
Speaker
little bit of a deep dive into how to fuel your workouts and see some better progress. I appreciate you listening as always, and we will see you next week.