Anaerobic Exercise

Your body has two ways of burning energy: aerobic and anaerobic. Aerobic or with oxygen is much more efficient. Fast sprinting, cycling, paddling or rowing uses glycogen and creatine phosphate to burn anaerobically (anaerobic means without oxygen). Immediate fuel or glycogen is stored in your muscles and your liver. Anaerobic exercise is very inefficient but when uses wisely can increase muscle bulk and power. You might be doing it already but 30 second bursts at full power with recovery periods of 90 seconds will build muscle power. With conditioning you can increase your maximum bursts to 2 minutes with 6 minutes recovery. The recovery periods are essential; otherwise you will exhaust yourself by depleting your resources. The by-product is lactic acid that increases muscle acidity causing pain and stiffness.

Some athletes take creatine phosphate to increase power. Initially it increases water levels in muscles. A higher dose followed by a maintenance dose is recommended if you use it at all. Personally I use a mixture of L carnitine and alpha lipoic acid. Studies show that this combination maintains muscles rather than turning to fat when exercise levels are lower. Many injuries that I see come from ex-sports people who have let their muscles de-condition and turn to flab.

Aerobic conditioning or endurance sports increase the strength of your heart muscles in particular the left ventricle. That is the chamber that ejects the blood into the bloodstream. 

Carbohydrates are your main energy source. A habit for many athletes is to top up carbohydrates just before or during sports. There are drawbacks to this approach. By taking in high energy drinks you release insulin into your bloodstream. That diverts adrenaline from energy production. It also diverts water from muscles convincing your stomach that food has arrived. Sports drinks during hard exercise will dehydrate your muscles. It is better to drink water. Cola type drinks are too acidic possibly increasing muscle soreness. I knew of an Asian sportsman who developed the beginnings of diabetes because he was taking in sports drinks just before hockey matches. His doctor was wise enough to think through his diet and drinks, knowing that Asian people are more prone to diabetes.

The time to take on carbohydrate is straight after an event. Re-fueling with carbohydrates within an hour will replenish your muscle stores of glycogen ready for the next event. Caffeine helps absorption, a cup of tea or coffee with something sweet is ideal.

If you are going to take on carbohydrates you need to give your body time to absorb them. For instance a tin of Devon custard or Ambrosia creamed rice 90 minutes before a race would be a high energy source that your body could use. Stick to foods that you are familiar with or you will upset your digestion.