Unlock More Power in Your Aerial Training: The Science of Fueling the Lactate System
The lactate energy system (also known as the anaerobic glycolysis system) is crucial for aerialists because it provides the energy needed for high-intensity movements like inverts, climbs, and strength holds. The lactate system is activated when your muscles need energy faster than oxygen can supply it, typically during short bursts of intense exercise lasting up to 90 seconds. This system breaks down stored carbohydrates (glycogen) into glucose, producing energy quickly but also resulting in lactate (lactic acid), which causes the familiar muscle "burn" and fatigue.
Fueling your body with the right nutrients before training ensures that your muscles have adequate glycogen to power through those high-intensity aerial moves without prematurely fatiguing. Here's how to optimize your nutrition around the lactate system:
Pre-Training Nutrition: Timing and Food Choices
1. Carbohydrates: Your Key Fuel Source
Since the lactate system relies on carbohydrates for energy, it’s crucial to top off your glycogen stores before training. Carbohydrates are broken down into glucose, which is used during anaerobic activities like aerial training.
Big Meal (3-4 hours before class):
A large meal should be consumed at least 3-4 hours before training to ensure your body has time to digest it fully. This meal should be rich in complex carbohydrates and lean proteins for sustained energy.Example: Brown rice with grilled chicken, steamed vegetables, and avocado.
Small Meal or Snack (30-60 minutes before class):
If you’re eating closer to your training session, opt for easily digestible, simple carbohydrates with a bit of protein. Avoid high-fat or high-fiber foods, which can slow digestion and cause discomfort during aerial movements.Example: A banana with almond butter, or a slice of whole-grain toast with honey.
2. Hydration
Proper hydration is essential for efficient muscle function and preventing cramping. Drinking water throughout the day and consuming at least 16-20 oz of water an hour or two before class helps prepare your body for intense activity. You can also include an electrolyte drink if you’re prone to sweating heavily during training.
During Training: Quick Energy and Hydration
During high-intensity aerial classes, your body continues to rely on glycogen for fuel. If your session is longer than an hour, consider having small amounts of easily digestible carbohydrates to maintain your energy.
Snacks During Training:
Quick carbs like fruit (e.g., a small orange or half a banana) or a sports drink can help you power through a longer session without hitting a wall.Hydration During Training:
Sip water consistently during breaks to stay hydrated. For classes lasting over an hour or for particularly intense sessions, consider adding electrolytes to your water to replace the salts lost through sweat.
Post-Training: Recovery for Glycogen Replenishment
After an aerial training session that engages the lactate system, your glycogen stores are depleted, and your muscles are fatigued. This is where post-training nutrition is crucial for recovery and future performance. The goal is to refill glycogen stores, repair muscle tissue, and rehydrate.
Post-Training Meal Timing:
Try to consume a balanced meal within 30-60 minutes of your session. This window is ideal for replenishing glycogen and kickstarting muscle recovery.Protein and Carbohydrates for Recovery:
A mix of protein and carbohydrates is best for recovery after high-intensity training. Protein supports muscle repair, while carbs help replenish glycogen. A 3:1 ratio of carbs to protein is recommended.Example: A smoothie with whey protein, frozen berries, spinach, and oats, or a turkey wrap with a whole-grain tortilla and a side of fruit.
Hydration Post-Training:
Continue to drink water post-training to replace fluids lost through sweat. If your workout was especially intense, consider a recovery drink with electrolytes.
Why Nutrition Matters for the Lactate System
When your body relies on the lactate system for energy during aerial training, it depletes glycogen rapidly. Without sufficient glycogen stores, your performance can drop quickly, and you'll likely feel fatigued sooner than expected. By eating the right foods at the right times, you ensure that your body has the fuel it needs to perform high-intensity aerial moves effectively and recover afterward.
To maximize the energy provided by the lactate system and maintain performance levels:
Prioritize carbohydrates before training to boost glycogen stores.
Stay hydrated to optimize muscle function.
Consume a balanced meal after training to restore glycogen and repair muscles.
By fueling your body with the right nutrition, you can prevent muscle fatigue, sustain endurance during aerial practice, and speed up recovery—ensuring you're ready for your next session with strength and energy.
Caffeine and Spinning Tolerance in Aerial Training
Caffeine is widely known for its performance-enhancing effects, particularly in increasing alertness and delaying fatigue. However, for aerialists, especially those working with fast spins or rotations, caffeine’s stimulating properties can sometimes have an unexpected impact: reduced spinning tolerance.
Caffeine stimulates the central nervous system by blocking adenosine receptors, which can result in increased sensitivity to motion and an elevated heart rate. This heightened state of alertness can worsen feelings of dizziness or nausea during spinning sequences, as your vestibular system (which controls balance) may become overstimulated. In some cases, caffeine can even exacerbate motion sickness, making it harder to maintain focus during rapid or extended aerial spins.
For aerialists sensitive to spinning, it may be helpful to limit caffeine intake before classes or performances that involve lots of rotations. Alternatively, aerialists can try smaller doses of caffeine earlier in the day to avoid its peak effects during training.
Practical Advice:
Avoid large doses of caffeine (e.g., coffee, energy drinks) right before training, especially when working on spinning elements.
Test your tolerance by consuming caffeine on lighter spin days to gauge how your body reacts.
This careful approach can help maintain the focus and strength-boosting effects of caffeine without the added dizziness or discomfort during spinning routines.
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References
Jentjens, R. L., & Jeukendrup, A. E. (2003). Determinants of post-exercise glycogen synthesis during short-term recovery. Sports Medicine, 33(2), 117-144.
Cermak, N. M., & van Loon, L. J. (2013). The use of carbohydrates during exercise as an ergogenic aid. Sports Medicine, 43(11), 1139-1155.
Ivy, J. L. (2004). Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise. Journal of Sports Science & Medicine, 3(3), 131-138.
