Preparing for MURPH: Fueling & Recovery

With the MURPH Hero workout coming up in the next week, it’s a great opportunity to talk about Fueling for Performance.  The workout is longer in duration and intensity than a regular day, so it’s important to discuss fueling and preparing for the workout ahead.

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Proper fueling gives us the energy to not just get through our workouts, but also aids in recovery.

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Energy: Eat your Carbohydrates!

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Carbohydrates are the primary energy source for our muscles so it’s important to get carbs before & during prolonged workouts.  This is going to help maintain your blood sugar levels, delay fatigue & improve your endurance.

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Try to eat a balanced meal 2-4 hours before exercise and ensure you’re eating enough carbs in the days before the workout to replenish your glycogen stores.  Glycogen is primarily used to fuel our muscle tissue.  When we use them up, that’s when we feel like we’ve “hit the wall”.

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Working out early in the morning?  Try to get some carbs in before your workout so your body has some fuel readily available.  Ideally a combination of carbs and protein with lower amounts of fat & fiber so you don’t run into digestive upset during your workout.

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Recovery: Protein, Hydration, Sleep

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In the days prior to and after the workout, recovery is going to be super important.

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Get Adequate Protein

Protein is going to play an essential role in building & repairing muscle tissue, energy replenishment & restoring hormone balance.  Along with protein, recovery strategies should also include a well-balanced diet, rest, stress management & hydration. 

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Hydration

Did you know that dehydration can negatively impact your workout up to 20%?  

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Water & electrolytes are fundamental for fluid balance & preventing dehydration.  Water is going to help regulate your body temperature and prevent overheating.  Hydrated cells are better at absorbing and transporting nutrients to keep you energized!

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Be sure to drink fluids throughout the day, especially before & during a long workout.

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Try avoiding alcohol as well before leading up to a tough workout or event.  If you do plan to drink, be sure to have plenty of water to counteract the dehydrating effects.

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Sleep

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Sleep impacts our muscle recovery, energy levels, cognitive function & mental resilience.  All of which are important for peak performance.  Try to get 7-9 hours of sleep.

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Impact of Poor Fueling

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It’s important to also talk about the impact of what can happen when we don’t properly fuel.  

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Under-eating can lead to fatigue, muscle weakness, decreased endurance and overall underperforming.  There is also an increase in risk of injury.  According to the Journal of Strength and Conditioning Research (2016), athletes who fail to meet their protein needs are at higher risk of injury, particularly during high-intensity training or long-duration activities. 

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Insufficient protein can hinder recovery and muscle repair leading to decreased injury prevention.  Dehydration can lead to muscle cramps.  Poor fueling can also impact your mood, energy and overall well-being.

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Want more information on Fueling for Performance?

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Check out our February Nutrition Talk “Fueling for Performance”.

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Interested in learning more about our Nutrition & Accountability coaching program?  You can book a discovery call below!