Recently I discussed how to stay hydrated in extreme heat.  It seemed to be a pretty popular topic, probably because we’re in the middle of summer and it is top of mind.  If you aren’t properly hydrated you can become dizzy and start losing muscular function.  You will also start to feel that way if your energy levels aren’t high.  This post will discuss what you need to do to keep them high.

I’ve told this story before, but it’s worth repeating.  I was up in Canada at my cabin lounging around.  I had eaten breakfast in the morning, but hadn’t eaten anything since.  At around 4pm, I decided to do some exercise, so I swam in the lake out about 75 yards and back.  Went on the dock, did some push-ups and planks, then repeated.

After my third set, I was starting to feel sick.

I had to lie on the dock for awhile just to get my senses back in gear.  I ended my exercise session right there, went up stairs, and made a couple peanut butter and jelly sandwiches.  Immediately, my sickness went away after downing the sandwiches.  I was a victim of performing a high intensity workout on fumes.

I.e. because of my low blood sugar level, I didn’t have the energy necessary to do the task I was asking my body to do.  Thus, it just pooped out on me.

I’ve seen this happen many times throughout my years of training.  Sometimes it goes hand and hand with dehydration and other times it is just plain old no energy.

I’ve seen women in aerobics room get near faint and have to sit down.  A morning client running from his house to workout with me, perform two exercises and head to the bathroom.  Clients not make it through the warm-up before they are sitting down.  Every client, with the exception of one, made it to a toilet or trash can before throwing up.

In these scenarios, a good sport drink or even in a pinch a pop will spike their sugar levels enough to where they will be feeling better.  They probably shouldn’t continue, but head home to get some proper food in them.

If you get sick while working out, most of the time it isn’t so much the workout, but what you probably did NOT eat.

People pay me good money to speed train with me.  My program is a powerful tool that you can use as a weapon for your athletics.  Nutrition is the same thing.  Nutrition can also be a powerful tool that if you eat optimally can be used as another type of weapon.  I don’t care how prepped your body is for your game, if you aren’t properly fueled, your less prepared opponent will beat you.

Just like hydration, keeping your energy levels high, especially during the season, is a 24/7 thing.  As soon as you are done with practice or a game, you are starting to eat to replenish your energy levels that you just used and stocking up for the next day’s activity.

Carbohydrates are an athlete’s FRIEND.

If you are an athlete, you need to forget all the negative hype pointing towards carbohydrates.  You need carbohydrates as your big energy source.  Processed carbohydrates that are loaded with sugars aren’t your food of choice.  Doughnuts, cookies, or candy bars for example shouldn’t be your carbs you are relying on.  You want a mixture of carbs such as potatoes, brown rice, whole grain pasta, and fruit.

The first three are low glycemic carbohydrates, meaning they enter your bloodstream rather slow.  Thus, not spiking your insulin levels too much and preventing crashes.  Fruit is a little higher glycemic, but still a good source of energy.  That is why people like to have fruit before a contest or during a contest.  Maybe at halftime you are eating orange slices.

At the end of a workout or game, you want to get some carbs in quick within a half hour.  If you can get it in a liquid form, that might be easiest for your body to absorb.  Then within 2 hours you want to start loading up with real foods.  Protein is good as well to help repair muscles, but carbohydrates are key for the energy.

I’ve read for every 3 grams of carbohydrates, you should have a gram of protein.  I’ve also read that you ingest .5 grams per pound of your bodyweight in carbohydrates to replenish your energy levels after a competition and every two hours after that.  Basically, just get a lot of carbohydrates in.

Everyone is different.  So, there is no one carbohydrate choice that works well with everybody.  You must experiment to see what works for your system.  Don’t leave it to figure out the day of your league championship.  Play around with it prior to your season, so you know exactly what will work.

If you take this post and combine it with the hydration post, then you should never have issues of dizziness or nausea during your workouts.  Knowledge and preparation or half the battle to succeeding.  If you apply these items, your energy levels should be optimal at all times.