When Pokémon GO first started, players were surprised to find important Pokestops (where players can find Pokémon items and experience points) and Gyms (places where Pokémon can train or fight) in strange places. Several of these places were churches, but why is it that the game has put their landmark there? Not only that, can a church request to make their church a Pokémon landmark?

Tips for Maximizing Your Workout Performance

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There are a lot of factors that will affect your workout performance such as inadequate nutrition, inconsistent exercising, insufficient sleep, intense stress, and undesirable weather conditions. While some things are beyond your control like the weather, there are a lot of things within your control such as nutrition. Consuming the right nutrition at the right time can make a tremendous difference in your performance and ability to achieve your fitness goals.

The American College of Sports Medicine says, Adequate food and fluid should be consumed before, during, and after exercise to help maintain blood glucose concentration during exercise, maximize exercise performance, and improve recovery time. Athletes should be well hydrated before exercise and drink enough fluid during and after exercise to balance fluid losses. Dont let the word athlete frighten you. Whereas you may not be professionally trained participating in competitive events, we are all athletes in our own right.

Trying to decide what to eat can be most challenging. Until you figure out what works for you and your digestive system, it will be a series of trial-and-error. For some basic tips on food sources to consider, check out the information below.

What to eat before your workout session.

First, think about your car. How far would you get if its on empty? Absolutely nowhere! Your body is no different. Your body needs fuel to move. The preferred time period for your pre-workout meal consumption should be about two hours before exercise, and contain about 300-500 calories of healthy carbohydrates. For example, a bowl of cereal or oatmeal with a banana, half of a peanut butter and jelly sandwich with juice, or an English muffin with an egg and juice. If you exercise first thing in the morning and dont have time to eat two hours beforehand, a quick 50-100 calorie snack 5-10 minutes prior to exercise will also be effective. For example, a piece of fruit like a banana.

What to eat during your workout session.

For workout sessions less than an hour, food consumption is not necessary. However, you do need to make sure you are hydrated prior to starting and remain hydrated by taking small, regular sips of water during your workout. If your workout activity is along the lines of a long run or a bike ride that is expected to last over an hour, its important that you incorporate 50-100 calories every half hour. Your food source should be a quick carbohydrate. In your fitness pouch/hydration belt, pack a small Ziploc bag of energy-sustaining foods like fig newtons, pretzels, an energy bar, or energy gels. If you will be exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink every 15 – 30 minutes.

What to eat after your workout session.

For effective recovery results, and the ability to adequately repair and grow your muscles, it is best to eat within 20 to 60 minutes of your workout session. The best post-workout mealcontains a mix of carbohydrates and protein. A quick consumable food item waiting for you in your car could be a peanut butter sandwich. A more elaborate meal could be grilled fish or chicken with brown rice and a vegetable medley, or a protein based smoothie (made with all natural peanut butter and real fruit/vegetables such a banana, strawberries, pineapples, mixed greens, beets, etc.). Dont forget to drink plenty of water afterward.

Bridgette L. Collins

AFAA-certified personal trainer and RRCA-certified running coach Bridgette L. Collins is the author of Broken In Plain Sight, Destined to Live Healthier: Mind, Body, and Soul and Imagine Living Healthier: Mind, Body, and Soul. She is also the owner of Total Innovative Wellness Solutions, LLC., a consulting firm that provides individuals and organizations with strategic solutions for implementing and sustaining healthy lifestyle habits. She has been an avid runner for more than 20 years participating in a plethora of endurance race events (from 5Ks to marathons). Learn more about Coach Collins at www.BridgetteCollins.com.

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About Okeh Collins

Blogger, Electrical Engr, Pr personnel, a child of God. C.R.O Proudly Gospel Media, a member of Gospel Media Association. Okeh Collins (CollinsDrums) Is one of Nigeria's dedicated gospel blogger, he has been nominated for both local and international awards. Think of anything gospel? Think CollinsDrums He's a promoter. Call +2348063065790

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