Exercise and common sense carb loading...

Just wanted to run some ideas by you guys concerning carbs.  I don't do heavy exercise anymore.  But I will bike between 5-7 miles per day...for most of you that is nothing, but for me it gets my heart rate up and it is a workout (I'm 54+ and have had two heart attacks over the years).  I have a heavy (weight) bike so it is more work for me.  If I don't bike I will usually walk for about 45 minutes a day or bike and walk (one in the morning...one in the afternoon).  I want to use carbs the right way before I get on the bike.  I try and have some peanutbutter and fruit before the ride.  Since it is not major exercise (unless it is over 90 degrees outside) would this be the way to go before each workout?  Pasta doesn't make sense for something so short, but I want good carbs for the workout and have basic energy in storage...Thoughts?  Brian

Hey Brian,

   Great question! A couple of thoughts... When you workout in your "Aerobic" zone, keeping your heart rate at a low to moderate level, your body will burn fat mainly for it's source of energy, so for a workout under an hour, a carb load is not necessary. As you workout and intensify your heart rate, and you go above a "Moderate" heart rate, you will be in an "Anaerobic" training zone where our body will burn your carbohydrates mainly for it's fuel source. I would say for a workout under an hour, the most important carbohydrates you could take in would be 30 minutes post-workout. A good number is 4:1 carb to protein ratio to help replenish your bodies Glycogen stores so you have plenty of energy for your next workout. Hope this helps...p.s. For me, prior to workouts, I try to steer clear of fruits, except for maybe bananas, I am not fond of Fiber and working out... (Sometimes can feel like you swallowed a hand grenade if you know what I mean).

Thanks Dan.  So do you think peanutbutter and bananas are a good choice before this type of exercise?  Would stew (beef and vegetables) be better?  Would keeping a piece of apple in my pocket be good toward the end (sugar level)?  Thoughts? 

The Banana and Peanut Butter are solid before, I think an apple would be great afterwards along with a glass of milk or protein...

My rule of thumb is that for workouts of an hour or less that aren't speed work (interval training at high heart rates) I do nothing special for nutrition before or during and after I have a light snack of something with protein and carbs and fat in it.

The exception would be if it's been a while since I've eaten. I don't want to go into a workout on fumes so I'll "top off". I do usually have fruit beforehand as it doesn't bother me. Everyone is different and what bothers one person doesn't bother another.