Nutrition, as it relates to athletic performance and exercise, is no longer simply a matter of what to eat. It has become a matter of what to eat and when to eat it. Knowing more about what and when can improve your exercise performance. Providing your body with the right raw materials – macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins, minerals, and phytochemicals) – will increase your chances for success. Optimal Sources of Macro & Micronutrients Repeatedly, research shows that plant-based foods are superior in nutrition to foods that are derived from animal sources. Studies confirm that both the…
Author: Peggy Kraus
Peggy Kraus
Peggy Kraus, RCEP, MA has a Masters degree in Professional Physical Education from New York University and is an American College of Sports Medicine Certified Registered Clinical Exercise Physiologist. She has worked in both cardiopulmonary rehab and in commercial fitness, and she has more than 15 years of experience in guiding people to better health through positive lifestyle changes. See my profile page for more information!
“Hitting the wall” is the unwelcome sensation that you feel when your body has depleted its energy stores, and this unpleasant feeling usually marks the end of an exercise session. To avoid this mental and physical drain and the subsequent forced down time, it is critical to refuel your body during endurance exercise. Consuming enough calories during high-intensity or long-lasting lower-intensity exercise is vital because it provides your body with a constant supply of energy. In the case that you don’t consume enough calories, you risk burning muscle mass as energy, experiencing less than optimal performance and premature fatigue, and…
The instant that you cross the finish line ending one athletic event, you begin your preparation for the next. From that moment forward, if you are not planning ahead by consuming the right foods, you may miss out on the prize. Carbohydrates After Exercise If your next exercise session is less than 24 hours from your last one, you need to put a bit more thought into what you eat and when you eat it in order that you fill your energy stores adequately. To optimize energy refueling, together the American College of Sports Medicine (ACSM), the American Dietetic Association…
Without a shadow of a doubt, the food you eat leading up to an event can determine your performance on a run, on a ride, or on the playing field. While it may be as easy as eating toast and a banana, the food you eat before an endurance event will help you to put a strong foot forward. Carbohydrate Loading Before The Event Because exercise diminishes and possibly depletes the energy stores of the body, it is important to buildup energy stores to be successful in an endurance event. The time to exhaustion (TTE) is directly related to the…
Understanding how your body generates needed energy for exercise can improve your performance. Like most body systems, energy production is not a simple process, but knowing the basics can bring your athletic abilities new life; you will be able to give your body what it needs in order to meet the demands you place on it. Anaerobic Exercise Energy Review Muscles contract both in the presence of oxygen (aerobic) and in the absence of oxygen (anaerobic). At the beginning of exercise and during intense training, immediate energy is produced by anaerobic energy systems that break high-energy bonds to provide fast…
Peggy Kraus has a unique approach to fitness; it revolves around improving your health. Many people who want to improve their health just don’t know how to start. So, they don’t do anything. The overweight continue to be overweight. Those diagnosed with chronic conditions, such as heart disease and diabetes, accept the limitations that follow. The information in the media can be confusing, and sorting it all out can be a daunting task. Just a few changes to your daily routine can help you to reach your goals. That’s all it takes. Only, you have to know which changes to…