Snoozey Saturday

It's raining again. Thankfully i am back home :)

Made use of the 1-day Fitness First free pass that the gang passed to me during NVM. I got myself a membership! Hahah. Been wanting to do yoga for the longest time to improve my flexibility (running can make u stiff :P). Plus they have swimming pools & a new branch opening up at Buona Vista in July...How could I resist? Hee...i jio-ed Joyce into it too.

Coincidentally, we bumped into Salleh - Clarence & Joseph's ex-teammate for Eco-Xcapade back in 2003. He's a personal trainer at OUB Fitness First. Caught up a bit before i rushed off to my next appt.

Ok...why am i here today?

Answer: I want to blog abt what Serene emailed me abt sports nutrition. I eat more than the others (even the guys!) b4 and during runs but i dun seem to run faster than them leh?! Is there smtg wrong with my metabolism or the type of food i eat?

However, it's comforting to know that i eat less during nite runs. For the recent overnight run, i did not take powergel...only 1 fruit bar+2 mini snickers+milo and i could run 44km! Also, Chee Meng brought to my attn that i can do our 3-hills after taking a small bun+milo an hr prior. He remarked that i was fuel-efficient. Ha! I beg to differ. This "car" only gets efficient at nite.

Glycemic Index determines how the ingestion of food affects the blood sugar level...athletes use this knowledge to control energy levels and to speed recovery.

Athletes should slowly raise blood sugar levels with low GI foods just prior to exertion for steady energy.

To maintain these levels, you shd consume low to moderate GI foods during exercise, then replenish lost glycogen stores with high GI foods directly after exercise. This last phase is especially important if another workout if scheduled within the following 24hrs, in which athletes are advised to slowly taper back to low GI foods by the start of the next workout.

Low GI food - the slow rate of carbohydrate digestion helps ensure that a small and steady stream of glucose trickles into the bloodstream during an event. An hour before you start your workout,
Eg. Apple, chocolate non-fat milk, nuts & seeds, whole-grain bread, tomato soup, orange, all-bran with pears, Ravioli with beef, spaghetti, chickpea salad with vinegar dressing, black-bean soup, veggid lasagna, quinoa with veggies, orange all sport sports drink.

Moderate GI food - ideal during exercise to maintain blood-sugar levels and keep that steady stream of energy from spiking, then falling low.
Eg. banana, carrots, figs, pit bread with peanut butter, rice (not instant rice which has a high GI), orange juice, granola bar, sweet potato, bran muffin, oatmeal, raisins, conscous with chicken, dried figs, trail mix, orange fanta

High GI food - during the resting period it is impt to replenish muscle glycogen as soon as possible. High GI carbohydrates will help increase glycogen synthesis and will limit muscle tissue breakdown. Nutrients consumed 45min after exercise will gave far LESS impact in helping muscles regenerate than nutrients consumed earlier. This glycogen window is especially sensitive within the first 15minutes after a workout, but last up to only 45min post-exercise.
Eg. Bagel, white bread, cornflakes, grape nuts, baked potato, millet, gnocchi, waffles(yumyum), rice cakes, rice pasta, parsnips, potato chips (yumyum), jelly beans, pretzels, dates, watermelon, gatorade, milk.

Looking at the list, i got no problem with post-exercise food! Shall experiment it :)