Here’s an example of what that looks like. However, if your workout is longer than 60 minutes (a long run or ride) you’ll want to aim for at least 30g of carbs per hour to fuel your endurance exercise. Pay attention to your environment, and adjust your hydration accordingly for factors including heat level, humidity and personal sweat level. You should begin hydrating within the first 15 minutes of activity by drinking small amounts of water. If you’re working out for less than 60 minutes, the typical rule of thumb is to focus on hydrating with water or a low or no-calorie electrolyte drink. If you’re doing a shorter run, focusing on strength, or completing a HIIT workout, mid-workout fuel might not be required and instead hydration should be your focus. If you’re a runner, you know that your longer runs will require mid-run fuel to avoid hitting that dreaded wall. This is where your fuel will vary most based on activity. Smurr also suggests keep track of what works and what doesn’t so you can stick to the plan that works for you. Think: a long run or a heavy lifting day. It will also vary depending on the type of workout you’re doing. Smurr says: “ About 30 minutes prior to my run, I’ll add in a medium banana and my morning supplements to help me power through the extra miles.”įinding the meal that works best for you to fuel with pre-workout may take some practice, so don’t get discouraged. Add Vital Proteins® Collagen Peptides to your coffee. Then, 45-60 minutes before eat a small meal of oatmeal with honey and almonds or avocado toast with an egg. At least two hours before exercise, drink at least 16 oz of water. Here’s an example of what that looks like as a meal. (It’s also important to check in with your doctor before changing your diet for your performance.) of fluid about two to three hours before a workout, seven to 10 ounces for every 10 to 20 minutes during exercise, and post-workout replenishing with 16 to 24 oz. of fluid per pound lost. The American Council on Exercise (ACE) suggests drinking 17 to 20 oz. To enhance energy, add caffeine such as coffee or tea. You’ll also want to eat a bit of protein to help fuel you and ease post-exercise muscle soreness, and a small amount of fat for long-term energy needs. Typically, Smurr recommends fueling one to two hours before a workout to avoid gastrointestinal (GI) upset.įor maximum energy to sustain throughout your workout, include simple, easy-to-digest carbohydrates that are low in fiber (to avoid GI upset). You also have to support the type of workout you’re doing and the length and intensity of your workout.īefore a workout, your focus should be on what you need to eat to sustain your energy levels. Including collagen peptides in your post-workout fuel can help to target the protein turnover and renewal of the connective tissue proteins and have been shown to be beneficial to athletes returning to play.**īut collagen isn’t the only thing you should think about when fueling. But the health of your joints, ligaments and tendons is just as important. When you fuel post-workout, you probably focus on your muscle health. How You Should Be Using Collagen To Fuel Your Workout Support Your Movement Having strong bones, ligaments and tendons will allow you to do that.Ĭollagen supplementation can help keep people moving**, whether your activity of choice is rec league basketball, HIIT workouts, or running. That’s because collagen consumption can help support joint comfort during exercise.** The best time to take collagen? One that fits with your nutritional and exercise goals. No matter how you like to get active, one of your goals is probably to keep moving. What works for you and your goals may not work for someone else, so be sure to listen to your body. Remember: at the end of the day individualization is key. We tapped our in-house Registered Dietitian and Performance Education Lead Tom Smurr, RD, to share how to fuel every workout with Vital Performance™ and where exactly collagen comes in.įirst, we’ll share what you need to know about collagen and your workouts, then break down how you can think about fueling before, during and after workouts. Along with boosting a youthful appearance**, and promoting hair and nail health**, it can also support healthy bones, tendons, ligaments and joints.** Historically, collagen has been considered a “beauty-from-within” ingredient however it has also been linked to a variety of other benefits, specifically those synonymous with athletic performance.
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