Weight Gain After a Workout
Jun 18th, 2009 by Di
Mountain biking is a unique sport in that many of its talented participants are carrying a little extra weight. Michigan is a great example. There are many mountain biking communities throughout the state. These communities consist of a diverse crowd including anyone from super-skinny elite riders to new, novice riders carrying 100 extra pounds. Many of these novice riders have taken up mountain biking because it is a fun, family-friendly activity that anyone can do.
I have had the pleasure of meeting many riders who have taken up the sport as a supplement to a heart-healthy lifestyle adopted after experiencing a heart attack. Some riders mountain bike to take control of diabetes. Most of these riders are a part of a much larger group that simply wants to lose weight. The sense of community they find with their fellow mountain bikers motivates them to show up to the trailhead on a regular basis.
It isn’t rare to find an overweight, fast mountain biker on a Michigan trail. I am one of those riders. We often go for two-hour rides and aggressively attack various trail features like steep ascents and rocky descents. Sometimes, we push the envelope in an effort to increase our training in preparation for a race and to encourage further weight loss. For example, I recently did a five-hour, 27.4 mile ride. It hurt. It was hard. I completely tore my body down. I also properly refueled. I wasn’t surprised to find that I weighed four pounds heavier the next morning. This occurrence is common after a hard workout, and often throws many weight-loss hopefuls into a state of panic.
A hard mountain bike ride puts the muscles into a desperate state of repair. This is when the body is most receptive to carbohydrates and other substances that are necessary for muscle repair. Eating the appropriate protein/carbohydrate/fat ratio within a certain period of time can maximize the amount of glycogen stored in the muscles and liver.
Glycogen is a stored form of energy that is easily accessible by the body. It is easily broken down into glucose, a sugar that is used by the body’s cells for energy. After a workout, the body converts ingested carbohydrates into glycogen, which is stored in the muscles and the liver. When no more glycogen can be stored, the excess energy is stored as fat.
More glycogen can be stored after a hard workout. Each molecule of glycogen bonds to four molecules of water, so more water is also being stored. This accounts for a weight gain of as much as five pounds the following morning. This weight gain is temporary.
What do you do if you experience this post-workout weight gain? Don’t panic. The day after a workout, you may feel a little sore and tired. Rest, eat healthy meals and even do a recovery ride. If the trail is full of anaerobic features such as steep climbs, you may wish to take the road bike out for a gentle spin. If you decide not to ride, take a 20-30 minute walk just to keep the muscles loose. The next day, hit the trail with your mountain bike. You’ll find that you are more energetic and stronger. It will be well worth the temporary weight gain.
Good info Di.