Fuelling for exercise

GET FIT & MEAN IT! with World Champion Kate Bramley

If performing well during exercise sessions and backing up sessions is important to you then you need to consider how you fuel your body pre/during/post workout.

  • Performance in more intense sessions is enhanced by the consumption of water, carbohydrate and small amounts of protein. Limiting the consumption of calories in these sessions often results in athletes over-compensating during meals straight after or later in the day resulting in an overall higher calorie intake.
  • 2-4 hours prior to a session consume a meal high in carbohydrates- not necessarily a large portion.
  • During a session over 2hrs or high intensity consume carbohydrates such as sport drink and water or an energy bar.
    Within 2 hours post session replenish with both carbohydrates and protein & hydrate.
  • The consumption of a small amount of protein along with carbohydrate during a longer-duration session delays fatigue. It reduces muscle damage and therefore assists performance in subsequent sessions.

MONDAY
60min swimming. Try a swim squad or group swim or a lesson. Focus on improving one aspect of your technique.

TUESDAY
Day off

WEDNESDAY
60min cycle or spin class

THURSDAY
30min power walk

FRIDAY
Day off

SATURDAY
45-60mins stretching/yoga/pilates or home gym

SUNDAY
Alternate for 40mins- 5min power walk + 5mins fast running

MONDAY
Day off

TUESDAY
10min power walk + 30min jog + 10min power walk

WEDNESDAY
60min swimming focus on long smooth strokes. Optional use of pool buoy or fins

THURSDAY
Day off

FRIDAY
30min power walk

SATURDAY
Parkrun or 30-40min run with 2x 5mins hard effort

SUNDAY
MTB or road cycle or spin class. Aim for 2hrs riding. Don’t forget to fuel.

Print Friendly, PDF & Email