Sport workout nutrition
- Thread starter Derwyddon
- Start date
Sport Fitness
theleip
2
Well for at the moment if you are looking for great cardio fuel (min duration say no longer than 45-60 mins to start) Then go for a Pro/Fat/Carb meal (ratio of about 60% carbs, 20% protein 20% fat). You want complex carbs. All that mixed together will offer a slower digestion but a real energy power.
Post workout if worried about muscle conservation then get in a protein heavy meal with some complex carbs. It will help protect any muscle tissue. Also at least 2 cups of water post workout to replenish. Give yourself a little sodium as well in this meal.
As you extend your training and get close to the time of the event the diet is a little different, also get into carb loading. For starting off though this should do you just right.
Post workout if worried about muscle conservation then get in a protein heavy meal with some complex carbs. It will help protect any muscle tissue. Also at least 2 cups of water post workout to replenish. Give yourself a little sodium as well in this meal.
As you extend your training and get close to the time of the event the diet is a little different, also get into carb loading. For starting off though this should do you just right.
just as a matter of interest is it a sprint triathlon or an olympic distance triathlon that you are looking to compete in.
truthfully I would would suggest that post workout that you continue to have a post workout shake with simple carbs and protein, as gettign nearer the event you maybe training up to 2-3 times a day 6 times a week so recovery is going to be key however depending on the distance of the triathlon you will also have to look into your nutrition during the actual triathlon and your training.
If it is a olympic distance you could easily be out for over 3.5 hours so you are going to have to keep your energy levels up during this so once again I would suggest that a combination of simple carbs and protein will help maintain your performance. Also make sure you keep properly hydrated especially on any long cycles that you are doing
truthfully I would would suggest that post workout that you continue to have a post workout shake with simple carbs and protein, as gettign nearer the event you maybe training up to 2-3 times a day 6 times a week so recovery is going to be key however depending on the distance of the triathlon you will also have to look into your nutrition during the actual triathlon and your training.
If it is a olympic distance you could easily be out for over 3.5 hours so you are going to have to keep your energy levels up during this so once again I would suggest that a combination of simple carbs and protein will help maintain your performance. Also make sure you keep properly hydrated especially on any long cycles that you are doing
What are you currently doing for your aerobic training nutrition? If nothing, and your overall level of exertion is higher than a perceived exertion of 6-7 (or you are operating at higher than 60-70% of your maximal heart rate for any significant portion of the activity), treat it just like the weight training in terms of nutrition before, during and after the workout window.
I think you do a lot of HIIT? In terms of impact on your glycogen stores, HIIT is fairly similar to weight training. Try drinking a 10g protein + 20g carb (to about 8g protein + 24g carb, somewhere in the 1:2-1:3 range for protein:carbs) in 500ml water drink before/during your aerobic training (sip on it) and one after and see how it affects your performance, energy level and recovery times. You should notice a positive change.
However, having said that..I'm not any kind of formally trained expert, and it's very likely that theleip has a better idea what he's talking about, though nothing I've seen would indicate a benefit to ingesting the amount of fat he recommends in a workout drink. I'm actually quite curious about the reasoning behind that, if you wouldn't mind elaborating a bit or citing some articles.
I think you do a lot of HIIT? In terms of impact on your glycogen stores, HIIT is fairly similar to weight training. Try drinking a 10g protein + 20g carb (to about 8g protein + 24g carb, somewhere in the 1:2-1:3 range for protein:carbs) in 500ml water drink before/during your aerobic training (sip on it) and one after and see how it affects your performance, energy level and recovery times. You should notice a positive change.
However, having said that..I'm not any kind of formally trained expert, and it's very likely that theleip has a better idea what he's talking about, though nothing I've seen would indicate a benefit to ingesting the amount of fat he recommends in a workout drink. I'm actually quite curious about the reasoning behind that, if you wouldn't mind elaborating a bit or citing some articles.
theleip
2
I am short on time and will elaborate better on why those ratios. In short I am aware that Derwyddon is not currently able to do any lifting. Because of this IF muscle loss is a concern for her then those would be better post workout ratios for her.
As for pre-workout. Fat slows digestion rates of the protein and carbohydrates. If eating in the optimal range of abut 1 1/2-2 hours before your cardio session this will allow for enough digestion and absorption to occur before the workout as well as providing more energy as the workout is occurring. And again it depends on the goals. If Derwyddon is going to be working in a 45-60 min range this is optimal. If for a shorter period using bouts of HIIT then no fat really needs to be included. IF going for longer the carbohydrate levels need to be upped higher and fat lower. It just all depends on the goal, ability, needs and so forth.
Training for an event like this comes in a lot of different steps to optimize the program.
As for pre-workout. Fat slows digestion rates of the protein and carbohydrates. If eating in the optimal range of abut 1 1/2-2 hours before your cardio session this will allow for enough digestion and absorption to occur before the workout as well as providing more energy as the workout is occurring. And again it depends on the goals. If Derwyddon is going to be working in a 45-60 min range this is optimal. If for a shorter period using bouts of HIIT then no fat really needs to be included. IF going for longer the carbohydrate levels need to be upped higher and fat lower. It just all depends on the goal, ability, needs and so forth.
Training for an event like this comes in a lot of different steps to optimize the program.
Thats good advise. because simple carbs are readily used be the body very quickly and complex carbs go through a longer digestion process which gives them more of a time released and constant boost, and fats would simply take up energy being digested, and if not going for long distance runs then they are not quite as important.
But the fat rule applys to the day of the race not as in a constant diet.
Also as a runner myself i can let you in on a little tip, do not eat fatty red meats 24hours before a race stick with lean meats in small portions because of red meats long digestion times it can impact a runner even the next day.
That's exaactly how I'd handle it. In fact that is quite similar to what I doo and did daily to fuel my early am workouts that diid and hopefully in moments again will go for that long and sometimes give or take an hour either side aswell. .. even if you have do a piece of either super simple carbd fruit or a really tiiny carb on a fly by break duuring that 3 and a half hrs .. I would definately still go this way.
After reading Theleips stance on the weight lifting for women thread, I can see the difference in mentalities. Not neccesarily an insult but what the other's are suggesting is creating a bigger less efficient structure.
If that's the way you want to approach your health and fitness, then that would probably be the way the to go.
Massive difference in performance output capacity but that's the whole challenge.
P.s, still hoping that eventually one of these posts might actually be seen but shuold you get to read this, good luck playing with it anyway.
oh.. and I'd also try to get in a quick effervecent taurine and guarana hit sometime during if I could manage aswell. I usually start off clearing my bowels with a black coffee after my morning OJ and before the protein ( ?shake) ( which 'll normally give me one more cleanse down movement) and use 'boost for energy' effervecent B / c and guarana but you may find something else. Also for the extra potassium support I sip on ( sometimes artificially sweetened ) cold milk and alternate with juice ( either apple of orange usually) and maybe a plain soda water aswell.
You may not always have that luxury but during extremeeely heavy cardio loads .. it really helps your heart keep up and keep your rythym regular ( meaning your output is higher with less exertion symptoms and there's more to reach for until you're spent and heart goes into OT). .. even if you only manage a sip every now and then.
It's a clean system and there will no complex carbs iin there breaking down so with pure and immediate energy intaking is how I find I perform best over periods like that first thing. .. and would you believe all my workouts are almost totally timed to what my bowels ( metabolism and digestion) are doing hr to hr, which is strictly controlled and predictable. recover with a good heavy mix of various fluids and follow up with a good meal before your next sesh ( as in twd the end of your program where they happen no more than several hrs apart for as long) , where you're eating lots of light regular most easily diegstable combos of foods and fluids and you should be fine. you get everything need out of your meal asap, flush the rest and thaats what your left with. a clean fully restored and energised system ready to perform and just top up with fluids to make up the rest.
hope that helps you understand the difference a little.
Blooming Lotus.
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