Pre-Fueling

Pre Workout Fueling

 

Calories per gram: Carbohydrate and protein = 4. Fat = 9. Alcohol = 7.5.

 

Minimum pre-workout fueling required to boost blood sugar is 110-160 calories.

 

Before an extended workout (60-minutes plus running, 2-hours or more on the bike, swim-run or swim-bike workout) try introducing this formula into your training two-hours before an extended workout.

 

1. Divide total body weight by 2.2 to convert to kilograms. 170 lbs. DVB 2.2 = 77 kg. Your body weight DVD 2.2 = ___________.
2. Multiply 77 kg x 4, which equals total calories per gram of carbohydrates. This equals, 308 calories. Your body weight (kg) ____ x 4 = _________.
3. Take total carbohydrate calories (308) and divide by 20%, which equals, 61. Sixty-one is your total protein calories. Add total carbohydrate calories (308) + protein calories (61) = 369. Your protein calories = __________.
4. Take total carbohydrate calories (308) and divide by 15%, which equals, 46. Forty-six is your total fat calories. Your fat calories = __________. 
5. Add total calories of carbohydrates (308), proteins (61) and fats (46) = 415. This number (415) represents your pre-race or workout fueling.

 

Your pre-workout fueling calories for an extended workout = ___________.

 

Daily Fueling Requirements

 

On a light or off day from training use the number four (4). On a heavy day of training use the number seven (7).

 

The range for fueling is 1.4 – 2.0.

 

For purposes of this example we are going use 70 kg on a heavy day of training (level seven) with the top of our fueling range (2.0).

 

70 kg x 7 (level seven) = 490

490 x 4 (calories per gram of carbs) = 1960

70 kg x 2.0 (top fueling range) = 140 x 4 = 560 calories of protein

Total calories from carbs (1960) + protein calories (560) = 2520.

Take 20% of total calories (2520) and multiple by 20%, equals 504 calories.

 

Total Daily Calories = 3024

 

We want to separate into three meals (breakfast, lunch and dinner) along with a, mid-morning and mid-afternoon snack.

 

This equals 390 calories of carbs, 112 protein and 100 from fat per meal/snack.

 

 

 

 

Workout Calories Burned

 

In order to calculate your energy costs, an energy factor can be determined based on the intensity of your exercise. The following chart is an approximation for the swim/bike/run.

 

Exercise        Energy Factor         Speed            /Distance

 

Swim:             .10                               1:10 per 100-yards

Swim:             .08                               1:20 per 100-yards

Swim:             .06                               2:00 per 100-yards

Bike                .15                               23 mph

Bike                .12                               20 mph

Bike                .09                               17.5 mph

Bike                .08                               15 mph

Run                 .13                               6:00 per mile

Run                 .10                               7:00 per mile

Run                 .08                               9:00 per mile

 

Example: calories x minutes x pounds = total calories

 

Cycling 17.5 mph = .09

Cycling minutes = 90

Weight = 180 lbs.

 

.09 x 90 x 180 = 1458 calories burned

 

During exercise, the total calories that need to be replaced are approximately 25-33% of total calories expended. The range during exercise is 365-490 calories.

 

Estimating the calories consumed post-exercise during the window of 15-45 minutes is approximately 50% of net calories. In this example, the athlete consumed approximately 400 calories during exercise with a 1400-calorie workout.

 

1400 – 400 = 1000 calories x 50% = 500 calories.

 

So in order for the recovery machinery to maximally rebound, this athlete should take in approximately 500 calories of carb/protein within the mentioned recovery time.

 

Finally, within 2-3 hours post workout, the athlete should introduce another 20%, or 200 calories. This brings the total calories consumed during and post-workout to 1100 calories.          

 

Hydration/Dehydration

 

When your body becomes dehydrated, this causes a reduction in your blood volume. The blood helps to not only pump oxygen and nutrients throughout your body but equally, the blood flow helps monitor and regulate the body’s cooling mechanism. If you lose even 1-2% of your fluid volume (i.e. 150 lb. person with a loss of 2% = 3 lbs.) this can cause your body to “rev-up” its cooling mechanism, which causes an increase in your heart rate.

 

The prime area to avoid dehydration is 1-1.5%

 

Example, on a three-hour bike ride, a 170 lb. loses 2% or 3.4 lbs. or approximately 1 pound per hour. (16 ounces equals 1 lb.).