Next week has an indepth look at steroids as well as an article on creatine and if it's ok to use.
Fighters and coaches always have a training plan. They sometimes have an eating plan. They rarely have an eating plan for while they train. Take a minute to think about that. Does your training include eating and drinking? It probably needs to and here's why.
Proper fueling and proper training are partners. They work together. You can't have one without the other. Proper training isn't proper unless it is coupled with proper fueling. Likewise, just eating right doesn't get you in shape or ready to fight. You have to put training with it. It reminds me of those ridiculous muscle ads that promote a supplement that's supposed to get you "RIPPED". Legitimate athletes know that taking pills and powders doesn't do anything. They know it is the HOURS of hard work that produces the ripped bodies. Ask a fighter this, "If you could only pick ONE, which would you do? Work out or drink shakes?" Enough said. You gotta do the work. You can only do your best work when you are eating right.
What most trainers fail to do is train their fighters in a way that minimizes hitting the wall or gassing out during workouts. They generally train with the overall goal of actually completely exhausting the athlete. That is their measure of a "complete workout". This is understandable in terms of being able to take the athlete to that "mental edge"; That point where they think they are going to die and they want to give up, but then push past it. This is mental toughness and that's a necessity. Along with that, the athlete doesn't really take breaks for water. That would be a sign of weakness. They have to be able to train in extreme conditions, no expectations for water. That is more mental toughness. The problem is, while trying to simulate the upcoming cage fight, they really aren't simulating it at all. The fight is either 15 min or 25 minutes of all out effort, with water breaks in between each round. This needs to be simulated in training.
Research shows that hydrating at scheduled intervals keeps body temperature cooler and reduces the rate of glycogen (stored carbohydrate) utilization by nearly 16%. This means you can exercise longer and better!
For exercise lasting longer than one hour, a fluid replacement drink, like a sports drink, is recommended. Sports drinks should contain 4-8% carbohydrate and 0.5-0.7g of sodium per liter. Gatorade and Powerade are good choices. You want to start your fluid intake early during exercise, before you get thirsty. Depending on the thirst mechanism as an indicator of when you need to drink is unreliable. The goal of drinking fluids during exercise is to maintain electrolytes, body temperature, plasma volume, heart rate, and provide fuel to the muscles.
Now that we have covered the need for hydrating during exercise, let's talk about the need to provide a fuel source for exercise that lasts longer than 1 hour. Carbohydrate intake during exercise helps to maintain glucose levels. It reduces fatigue and improves performance. A muscle that is exercising needs glucose for energy late in the workout, thus the need to eat something during the workout. However, if you wait too long to eat, the glucose won't be available in time to help.
If your workouts aren't all that you want them to be, you may want to take a look at your hydrating and fueling strategy during training. Have your diet evaluated and get a customized recommendation for your training and eating goals. Get with Rudog and get Rudog Ready for your next fight. What are you waiting for?
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