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After exercise, have high-carbohydrate foods handy so you don’t have to think about what you’re going to eat. It just makes it easier on you. If you have the time to train, you’ll need to find the time for fueling as well. ••• 47 7. Rest. Don’t forget that even the best of the best have to rest their body. Both your muscles and your mind need time to recharge. Don’t be so hard on yourself. Taking a day off won’t make you fat or make you lose fitness. However, you should expect hunger, as your muscles need carbohydrate to refuel.
Instead of French fries, try a baked potato with low-fat plain yogurt. Remember that every gram of carbohydrate comes with three grams of water. With training being tapered and extra carbohydrates being consumed the week before, don’t be surprised if you feel like you’ve gained some weight. But not to worry, this is a good thing. Carbohydrate loading actually helps hydrate your muscles better because of the extra water. During Competition ••• 61 If the event is less than 60 minutes, you will probably not need any carbohydrate to keep your muscles fueled with glycogen.
The popular saying “no pain, no gain” is really quite inappropriate in this context. Exercise should not hurt. If it does, you should thank your body for recognizing that something is not right, and you should either slow down or just stop. The fact is, our bodies were made to move. And it’s a good thing too, because every drop of perspiration is a welcome antidote to the obesity epidemic that plagues the nation. You don’t need to be an Olympic athlete, a marathon runner or even go to the gym every day to reap the benefits of exercise.