Training For Life

Q: Is it better for me to run before lunch or before dinner?

A: The best time of day to run is the time of day that you will actually do it. That being said, running in the morning before work may be the ideal time to run fast and burn fat.

 

After you exercise, your body enters a state of “excess post-exercise oxygen consumption,” or EPOC. Your metabolism is soaring during EPOC, especially if you’ve just performed high-intensity intervals (like the ones in this workout). So you’ll burn more calories throughout the day.

What’s more, research shows that your heart rate may be lower in the morning, which would allow you to run at a higher intensity with a lower perceived effort compared to other times when your heart rate is higher. So hitting the road early might be the ideal time to set a new personal best.

No matter what time of day you choose to run, always fuel up first. Eating and hydrating helps you feel energized so you can perform your best. Try a healthy snack with combination of carbohydrates and protein, like a glass of chocolate milk or toast with peanut butter.

Certified Personal Trainer Everett, WA Arturo Espitia

Posted under Cardio, Diet, Fitness, Health, Lifting

Q: I've always followed standard workout nutrition guidelines, but will adding caffeine to my routine improve my performance?

A: Studies have shown that drinking caffeine about an hour before working out can help boost endurance, energy, and performance, but the findings are mixed as to whether caffeine has an effect on power or strength.

 

Some studies have shown that drinking 150-200 mg of caffeine (similar to a Starbucks grande vanilla latte), may boost performance, while others recommend increasing it to 2.5-5 mg per kg of bodyweight (about 200-400 mg of caffeine for a 180-pound guy). But people react differently to caffeine. For some, it’s a performance enhancer; for others, it can over-stimulate them and decrease performance. You may want to experiment with different amounts of caffeine during practice runs and workouts to see if it’s helpful to you.

Having caffeine on days when you feel tired or need an extra boost is a good strategy, but don’t rely on it as your main energy source. If you feel tired all the time, you’re probably not getting enough energy from real food. Also, caffeine shouldn’t replace your normal pre-workout snack (see “20 Simple Workout Snacks” for ideas), but should complement it. Stay away from energy drinks that have chemicals, colors, or high citric acid content. Stick to coffee or tea.

Bottom line: Caffeine can be helpful for some people, but you need to see what works for you.

Arturo Espitia Certified Personal Trainer Everett, WA

Posted under Cardio, Diet, Fitness, Health, Lifting