Reprinted from the Kare11.com website

Your fuel tank may be the most important part of your ability to perform so let me share some information with you!

Working out on an empty stomach is not the best way to burn fat. The best way to burn fat is to fuel your body with adequate carbohydrates so you can work hard, burn a lot of calories, and eventually lose body fat as a result.

Working out on an empty stomach can not only keep you from increasing intensity but if you run out of stored carbohydrate, you start burning up muscle not fat!!!

Likewise, after a workout is the best time to refuel with protein to help repair and rebuild your muscles.

To prove my point scientifically, I recently spent three days in Miami with Gatorade, who in conjunction with the Super Bowl, was conducting Athletic Performance testing on several NFL players, fitness trainers and bloggers from all over the country.

My experience began at the remote Gatorade Sports Science Institute (GSSI). This spring, Gatorade will be introducing a new line of products (the G SERIES) providing nutrients to fitness enthusiasts and athletes. As a guest of Gatorade, we were integrating their product line into our testing. However, the lesson learned was how to properly fuel for successful workouts.

They were testing my personal fluid needs during exercise: the type of fuel use during exercise and the rate I burned calories based on heart rate. They measured my salvia, carbon dioxide expenditure, heart rate and fluid loss. The test basically validated what I already know and gave me some new advanced science to share with the clients, readers and athletes that I work with.

SERIES OF EVENTS:

When I arrived at the new age looking testing center, scientists Kim, Melissa and Amy took over. I first peed in a cup which would tell if I was dehydrated to start. (I was given an A in hydration!) Next, I took a pre test weigh-in (nude I must mention) and a body composition test in the egg shaped BOD POD. I have always wanted to try this so despite the fact that you have to wear an ugly red swim cap (hair displaces the air and can give an inaccurate reading), the BOD POD was painless.

PRINCIPAL #1: It is important to have adequate carbohydrate stores to “start your engine.” Eat something small prior to a workout that can deliver carbohydrates quickly to your system -like a piece of fruit.

At the testing site, I was given G Series Step 1 called “Prime” – a little 4 oz. pouch filled with a sweet but concentrated liquid (not gooey) that is the pre-workout fuel. Its 100 calories with a few carbs and electrolytes to basically “prime your pump.”

PRINCIPAL #2: Stay hydrated during your workouts. Drinking water is fine for workouts under an hour. Anything longer than an hour or in extreme conditions may require electrolyte replacement.

Then, I hopped on a Life Cycle bike and they hooked me up to head gear and a mask. Before securing the mask, I was offered a quick slug of G Series Step 2, “Perform” – either regular Gatorade or G2 – a little lighter in calories. Both deliver a small amount of carbohydrate and electrolyte replacement. (I usually hydrate on and off throughout my workouts but the mask was going to put that on hold this time.) Scientist Kim instructed me to bite down on the Star Wars looking mask, bringing back memories of my last root canal (ok – not really that bad). The hard part was having my nose pinched shut so I could only breath through my mouth… a little freaky at first.

The test lasted for 20 minutes. They kept increasing the tension on my bike every five minutes. My heart rate went up slowly and I could see the computerized machine graphing my feedback. I actually had the urge to go harder but scientist Melissa kept telling me to keep a steady pace for the best results.

As soon as I was done, I took a post test weigh-out (nude and it’s hard to get off sweaty clothes) to measure my sweat rate during exercise. My sweat rate was declared average and they recommended 4-6 oz. of fluid for every 15 minutes of exercise.

PRINCIPAL #3: Recover with protein (and some carbs) ultimately within 45 minutes of your workout for adequate muscle recovery. Good sources of protein can be protein powder, nuts, eggs, meats or dairy.

Last, it was time for G Series Step 3: “Recover” – a protein drink that is also a thirst quencher. I constantly preach to my clients that they need to get protein and carbs into their bodies post workout and hopefully within 45 minutes for best repair and recovery of muscles. I get lots of complaints from clients who dislike the chalky tasting protein drinks on the market and aren’t in the mood for a burger so soon after a workout. This “Recover” drink was a good answer to immediately delivering 16 grams of protein into my system for only 130 calories.

RECAP:

After all this, I got the chance to sit down with the Gatorade scientist and go over my results. I found out what I already know but reassured myself that I am doing the right thing with my own workouts and as important, sharing good advice with all of you! The whole craze of “how do I burn the most body fat?” has really caused confusion among fitness enthusiasts. There are two kinds of fuel our bodies use throughout the day – fat and converted carbohydrates. The media has bombarded us with the thought that you need to work out at a low intensity to burn body fat. This is true (when my heart rate was around 110 bpm which is low for me, I was burning equal amounts of fat and carbs as fuel.) But to lose weight, you just need to BURN UP CALORIES. The higher the intensity, the more calories burned in a shorter amount of time, the faster your body fat loss (weight loss) if that is your goal. (When my heart rate was 140 bpm and above, I was burning almost all carbohydrate which is just fine. My caloric burn rate was twice as high.)

SO MY MESSAGE IS ONCE AGAIN – The key to any exercise routine is setting your body up for SUCCESS.

Remember this FACT – Carbohydrate is absolutely necessary for effective exercise sessions. If you fail to “prime your pump,” your body may run out of carbs and you won’t magically burn fat instead, you sadly break down muscle tissue.

During your workout, I always remind you to drink water! And for optimal muscle repair and recovery you need to refuel with protein optimally within 45 minutes and no more than 2 hours after.

For you walkers, runners, and bikers, your exercise nutrition is a big part of your success. Therefore use this rule of thumb:

1. Pre workout – a small source of carbohydrate to prime your pump.
2. During workout- hydrate with water or replenish with a sports drink depending on intensity and duration.
3. Post workout – a quick and easy protein source mixed with carbohydrate.

(Copyright 2010 by KARE. All Rights Reserved.)

This article was originally posted on the Kare11.com website