Ever want great endurance during your workouts? Do you want to be able to finish a tough training session without feeling exhausted afterward? There are people who find that working out hard and long a difficult task.
For example, you'll get going with a program but struggle to continue the workout for even very short amount of time.
You "hit the wall" too early because you lack the stamina to finish your session.
You feel mentally drained, for example, you don't feel motivated even with the best music in your music player.
In addition, you just feel fatigued after a short bout of cardio drills.
There are many ways to working out and staying strong at the your gym or home.
Start with this, about an hour or a couple of hours before your exercise, eat a high carb snack.
This could help with the stamina and will help with your recovery.
The carb should make you feel more physically better.
The reason is, carbs help you feel more physically and mentally energized during exercise.
It's not only body food but also brain food.
According to a study back at a University of California Davis, cyclists who ate carbs before riding were able to peddle 18% longer than those who didn't.
To help fight fatigue, have a small amount of protein (not a whole lot) with your carb.
For example, a low sugar cereal like Cheerios and some fruit.
You can have a half-turkey sandwich (minimal amounts of protein) with a banana.
You want to keep the food moving in your system.
A little java or caffeine doesn't hurt either.
I was suggest about 200 -250 mg of caffeine which is approximately one, 16-ounce coffee.
That's enough to do the trick.
If you're running out of "gas" as you train more than 60 minutes of strenuous activity, you could have a sports drink.
The fuel or glycogen in your muscles is what's needed.
Running out of gas can be prevented with a little help from the sports drink.
I love cycling.
Another study found that those who drank sports drinks before and during a two-hour test felt that the exercise was easier and they also were happier than those who just drank regular water.
Play around with the amount of sports drink as you may not need much.
I also do not want you to consume the excess sugar found in them.
Lastly, around 30 or so minutes before finishing your workout, a mix of protein and carbs consumption can help to beat the fatigue.
Like I mentioned, if it's an hour or longer of a workout, you would have depleted your muscles of it's glycogen.
You'll want post exercise recovery.
The right foods cam help muscles restock on that glycogen.
For example, low-fat chocolate milk could do wonders.
As you can see, these strategies can help you workout to your full potential.