Fueling Your Working Body – BowlFit Tips

Supplying a working body is different than eating a balanced diet. If you’re looking to build muscle, it’s crucial that protein is replenished after training. If you’re exercising aerobically, replenishing glycogen stores is important. Here are some useful tips for choosing your fuel before and after exercise:

1. Eat your largest meal with high protein AFTER your training for the day. Then you can immediately replenish stores and build muscle with protein servings.

2. During and after longer aerobic workouts like running/jogging, choose fruit snacks, fruits, pretzels, and nuts or seeds in order to balance electrolytes and replenish glycogen stores.

3. If you’re utilizing protein supplements, try smaller portions over 2-3 hours post-training instead of one large portion immediately following. The constant, slow intake of protein allows for maximum muscle repair and building.

4. Avoid binging before working out and try not to force exercise on an empty stomach. Balance is always key for both exercise and nutrition.

5. Consider eating a few small meals throughout the day rather than three large meals. Balancing caloric intake might be easier with smaller, constant intake rather than larger meals and longer wait periods between.

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About Heather –

Heather D’Errico MS, CSCS, CFSC, LMT

Heather began BowlFit in 2013 with the hope to provide awareness to bowlers about how crucial training off the lanes truly is. She has been an avid bowler her entire life competing as a collegiate bowler for Robert Morris University, assistant coaching at the University of Central Missouri, and now head coaches at Roberts Wesleyan College in Rochester, NY.

She obtained a master’s degree in kinesiology with an emphasis on exercise science and interned with the head strength coach at UCM. She became a certified strength and conditioning specialist (CSCS) through NSCA shortly after graduation and began coaching athletes at Next Level Strength and Conditioning in Fairport, NY.

In October 2015 she received her certified functional strength coach certification and then went back to school in July 2016 for massage therapy. She is now a licensed massage therapist and runs a business called Restorative Bodywork in Rochester, NY that specializes in movement therapy and sports massage.

Heather has also been competing on the PWBA tour the last 3 seasons and continues to use her experiences as a competitive and professional bowler to create programs for bowlers. She enjoys the challenges of making programs specific to each bowler as every person needs to focus on different areas for their performance goals. With that said her training motto is “do no harm” and believes each program should most importantly make a bowler FEEL better and play with minimal injuries/pain.