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Top 5 Reasons Your Fueling Schedule Isn’t Working



Katie Breazeale, MS, RD, LD

 

You’ve been following a rigorous training schedule and created a fueling schedule to try to match.  How do you know when your fueling schedule isn’t working for you?

 

5 Reasons Your Fueling Schedule isn’t Working.

1.  The wrong amount of carbs. It is easy to go over and under on carbs. If you don’t plan for pre and post fueling you could be under. If you’re overdoing it at meals, you could be overloading the day with carbs. Both have different effects on the body.  Too few and you may feel fatigue early on during training, dizziness, headaches, or decreased abilities with concentration. Too many carbs could lead to weight gain, bloating, or increased hunger because you’re not eating foods that keep you satisfied and full.


2.  Being inflexible with your plan. Have you ever stuck to the same plan despite a change in the training program, weather conditions, intensity, or duration.  Your fueling plan needs to adapt with your training schedule and daily schedule.  Another element to be flexible with your training schedule is listening to your body.  If you’re not recovering, fatiguing quickly during training, getting injured, or sick frequently something is off on your fueling schedule or you’re overtraining. 


3.  Relying too much on supplements. Supplements are made to supplement the diet; it is in the title.  Frequently, I find people taking supplements to make up for their diet. They’re tired during workouts and think a pre-workout is needed for the caffeine, they’re trying to build muscle and add creatine instead of looking at their protein intake, they’re overly sore and adding in Glutamine, BCAA’s, etc.  The list could keep going.  Before starting a supplement, look at your fueling plan to see if there are some gaps that could be fixed first.


4.  The wrong amount of calories. The right amount of calories does matter when you have a rigorous training schedule.  To meet your training goals whether it’s increasing agility and speed, endurance, strength you need calories. Under-fueling could lead to decreased muscle mass, fatigue, cramps, decreased reaction time, and endurance.  Over-fueling could cause weight gain which depending on your sport could cost you your spot on the team.  Over-fueling typically leads to weight gain which means slower speed and agility.


5.  Forgetting fluids. Fluids should be part of your plan, not just food.  Hydration affects your training just as much as fuel.  A 2% decrease in hydration can cause a 10% change in your performance.  Dehydration can cause fatigue, nausea, vomiting, cramping, decreased concentration and memory, and worser medical conditions such as heat stroke. Make a hydration plan to match your training plan.

 

If you don’t have a fueling plan or feel like yours needs a revamp, contact us today!


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