This may not be the best message board to ask but I’m too lazy to sign up for one of those running message boards.
If I exercise I get insomnia for the next 3 days, which makes it hard to exercise. Whenever I try to talk to people about it many just assume it is a copout to avoid exercising, but it is a valid thing. Lower intensity exercise like walking doesn’t cause this, but higher intensity exercise (ones that push my heart rate to 70% max or higher) do. I am thinking this could be due to glycogen depletion and want to test it by exercising in a way that pushes my heart rate up but keeping my glycogen stores high (by preventing depletion in the first place and by replenishing them effectively) to see if I still get the insomnia.
I have heard eating simple sugars during exercise can provide an alternative to glycogen during exercise (sports drinks, soda, etc). Also a large, high carb, medium GI meal 1-4 hours before exercise is good too to provide an alternative fuel source. Plus carbs after the workout (within 2 hours max, preferably ASAP), supposedly a 4:1 ratio of high GI carb to protein is good since that increases the insulin response. Supposedly carbs before bed is a good idea too.
Is there anything else? A high carb, low fat, medium GI meal 1-4 hours before exercise, high GI carbs during exercise and a 4:1 ratio of high GI carbs and protein after exercise.