Hey, I've been trying to get fit for the upcoming cross country at school so I've been trying to take time out to go for jogs around neighbourhood in some mornings for about 20 minutes. I thought it would help because I sweat a lot when I out there and I come back pretty toned. But about 2 hours later, it's all gone. And sometimes when I need to run or something another day, I get really really tired really quickly. It feels like the morning jogs don't really do anything then.
I also have a problem with getting headaches and needing to vomit after a little heavy cardio excercises like sprinting or swimming even if I ate only a sandwich 3 hours before (just an analogy).
Can anyone help me with how to keep stamina up and not get tired so quickly or need to vomit?
Not used to it?
Moderators: Boss Man, cassiegose
You could take something like a Dextrose drink, (Powrade Gatorade), which will give you more energy, and potentially reduce Glycogen to Glucose conversion.
Also if possible maybe something like Lucozade Sport, as that's a Glucose drink, so theory is if you drink Glucose, your body won't need to convert as much Glycogen to Glucose, and therefore give you more stamina, and better recovery.
Also, eating Sandwiches 3 hours before jogging or swimming, might be a problem, as most Proteins and Carbs have a 3 hour consumption time scale, so after 3 hours most of what you ate is used up.
Therefore you're attempting heavy cardio, with very little nutritional resources in your gut, that would assist your Metabolic functions, and strength / energy.
I woud suggest you eat a small Protein / Carb meal, 60-90 minutes before heavy Cardio, and maybe, a few mouthfuls of Dextrose or Glucose drink, about 10minutes prior if needs be.
As liquids have less molecular density, the breakdown rate is quicker, and therefore consumption time will be allowable, closer to your workouts.
So if you're eating a Sandwich, have something like a Wheatbread Sandwich, with a few Slices of Turkey or Chicken in it, to get a balanced Protein / Carb ratio, and aim for at least 20g's of both Protein and Carbs, and I would make sure your Carb intake in your meal, matches or exceeds your Protein intake, don't be tempted to eat a high Protein source, with a few Carbs, or your energy levels will probably plummit mid workout.
Also if possible maybe something like Lucozade Sport, as that's a Glucose drink, so theory is if you drink Glucose, your body won't need to convert as much Glycogen to Glucose, and therefore give you more stamina, and better recovery.
Also, eating Sandwiches 3 hours before jogging or swimming, might be a problem, as most Proteins and Carbs have a 3 hour consumption time scale, so after 3 hours most of what you ate is used up.
Therefore you're attempting heavy cardio, with very little nutritional resources in your gut, that would assist your Metabolic functions, and strength / energy.
I woud suggest you eat a small Protein / Carb meal, 60-90 minutes before heavy Cardio, and maybe, a few mouthfuls of Dextrose or Glucose drink, about 10minutes prior if needs be.
As liquids have less molecular density, the breakdown rate is quicker, and therefore consumption time will be allowable, closer to your workouts.
So if you're eating a Sandwich, have something like a Wheatbread Sandwich, with a few Slices of Turkey or Chicken in it, to get a balanced Protein / Carb ratio, and aim for at least 20g's of both Protein and Carbs, and I would make sure your Carb intake in your meal, matches or exceeds your Protein intake, don't be tempted to eat a high Protein source, with a few Carbs, or your energy levels will probably plummit mid workout.
Last edited by Boss Man on Sat Feb 10, 2007 8:00 pm, edited 2 times in total.
And your advise seems to aid pretty much all of those problems! Thanks, BossMan =] I'll send you a PM if it's working out (it probably will anyway) haha