Maintaining energy for endurance exercise

vthetigercat

I do Jiu itsu about four days a week, as well as lift weights four days a week. I am pretty good about eating enough calories throughout the day, as I have six small meals per day, and increase my calories on heavy work days.

The problem I have is that my Jiu Jitsu sessions last about two hours, and after about 70 minutes in, my brain just gets fried. I can still spar and maintain a good amount of strength, but I can't think to execute solid attacks.

Do you have any suggestions for a food I could eat in the middle of my workout to get me back in the zone?

Thanks! Also, if you want to add me, please do, as I could use all of the friends I can get.

SwindonJogger

have you thought about trying energy gels which is what i use for long runs? They are absorbed quickly and give you a good energy jolt. They are popular with endurance atheletes. There are loads to choose from, you would need to experiment with the flavour and how they sit with your stomach. The advantage of gels is their portability and ease of comsumption.

susannamarie

Did you just start doing jiu jitsu, or were you not logging it before? I don't see it on your exercise log before 7 may. I only see it logged on the 7th and the 9th.

If you're correct about the calorie burn (which looks reasonable for an active 2h class), then 7 may you had 900 net calories. 9 may you had 1000. Maybe that's why you're running out of energy mid-class?

If I run into issues in the middle of a class, I go for a candy or soda because it goes straight in, but since I started eating a meal with some fat/protein in it before practice I don't seem to have the issues as much.

Anonymou5

What Swindon said, try an energy gel or perhaps an energy drink like a lucozade sport or something of that nature.

I personally like a fig roll or 2 for quick energy as it has a good mix of fructose in there which can be absorbed while exercising with intensity.

leslisa

Agree with Swindon, also suggest some Almonds, peanut butter, or other nuts 1.5 hours prior to work out to help your through. If you get light headed or have issues thinking during, pop 1-2 lifesavers (I'm diabetic, I always have candy on me) for the instant perk then the energy packet. Lifesavers are only 15 cals.

myfitnessnmhoy

Anything that has about 100-200 calories is probably good - you want to have a 100-200 calorie snack every hour of a long-endurance workout.

Energy gels are good, as are granola bars or just a piece of fruit like a banana. Have a similar snack right after your workout and toss in a little protein at that point.