Keep it up, because we’re only going to step it up next week.

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When we exercise, we need carbohydrates to fuel our energy. Carbohydrates are stored as glycogen in our muscles and liver and we use those glycogen stores for energy production.

So it’s important to have adequate carbohydrates in our diet when preparing for a workout.

Food consumed before exercise is only useful once it has been digested and stored as glycogen, so we need to make sure we eat a good breakfast at least two hours before we start.

It’s okay to have a snack just before we jog, but it’s advisable not to eat large quantities, as this can take longer to digest and may contribute to stomach discomfort once our pace increases.

Cereal bars, a tub of yoghurt or a banana are good snack ideas. Also, have a snack ready for when you finish your exercise to aid recovery.

A combination of carbs and protein are a must for replenishing glycogen stores and muscle recovery.

Something as simple as a peanut butter sandwich and a banana or a milk-based protein shake will do the trick.

Follow this up with a nutritious, well-balanced dinner.

Just like our food intake, it’s important to stay hydrated. Winter or summer, dehydration can cause reduced physical and mental performance. Also, when dehydrated, we can become more susceptible to winter colds and flu.

As we move about in the cold, we may not be sweating, but water vapour is still being lost through our breath, so drink to match your exercise. Don’t let yourself feel thirsty. You can have significant fluid loss before you feel thirsty.

Remember, don’t forget to stretch after every session - it’s just as important as the workout itself.

If at any time during this program you have any questions, need advice or want to arrange a time to meet up for a chat, email me at info@cityfitbathurst.com.au or message me on the Cityfit Facebook page.