Eating Properly before and after a workout

[Adriana✿]

Any tips on how to maximize my workouts? I have just started training for my first triathalon.

What should I eat the night before a long 10km the next day for example. overload on carbs?

Is eating a salad with carbs a good thing a few hours before a workout? what about after? protein? is milk after a myth?

or after a 30km bike ride?

Any advice would be appreciated. and yes i am researching on-line, as well

Anyone done a triathalon?

thanks!

 

[Aeiyah]

The Running Room has some nutrition tips.

 

[zam]

Just like Michael Scott on The Office, you need to eat as much fetucchini alfredo as you can just before you race. Gotta Carbo-Load.

 

[moi]

If you're absolutely unsure you can join a local gym. My gym has personalized diet plans for $19/mo that even give you a weekly grocery list for the meals they designed for you that week. If you don't have much time to cook, it gives you advance notice and you can cook on a sunday and warm it up as you go.

 

[hunsperger]

...

carbs before...

protein after...

 

[Adriana✿]

thanks all!

god i hurt. i was only able to do one lap in the pool LOL and half of that was doggie paddle. oh dear i have a lonnng way to go. at least I have the running part down pat

 

[trackstar]

My advice is always to take the car instead Marathon sex without the sex just isn't worth it to me

 

[Validator]

I'm not too familiar with training for purposes of a triathalon/marathon/endurance, but a recent study was done showing that chcolate milk was more effective than protein shakes, gatorade (or equivalent) and water with regards to muscle recovery after long bout of exercise. Something to look into, to add to ur diet/training. Good luck.

 

[jim]

protein after...

Hmmmmm how many of you Vancouver boys going to line up to provide some liquid protein?

 

[sevenofnine]

what they said.

but i would ad beer and coffee,


the key i think is to keep pushing yourself,

don't settle into a routine, keep going for more, higher farther faster.

like the guy that did the the 200 k bike race.
i do somthing similar, a couple times a season,
i go from the far east end of calgary to banff. its a about 150 k
after i did that,
my normal, commute to work which is two hours by bike, was a piece of cake.

 

[HBM1]

Pre-workout - protein drink - whey isolate protein, nuts, cottage cheese. I'd imagine before a marathon some carbs would be good. Pre-workout drinks work like a hot damn. Super Pump, black powder and stuff like that.


Post-workout - protein drink - whey isolate protein - within 30 minutes.

Fortunately after a workout you can eat just about anything. In fact, if that is the time you want to cheat, go for it. In general, turkey meat, whole wheat bread, chicken, occasional red meat are good choices. Pick up this months Muscle and Fitness. It has a great article on food choices, and actually provides 3 or 4 daily meal plans that are easily followed. If nothing else it gives a few great ideas on food choices.

Don't bother mixing your drinks with milk. It slows the absorption rate of the protein powders which is not what you want. You want any protein absorbed as quickly as possible. Mix with water instead.

Have fun and good for you for treating your body right!!!

 

[kalel]

.

I'm not too familiar with training for purposes of a triathalon/marathon/endurance, but a recent study was done showing that chcolate milk was more effective than protein shakes, gatorade (or equivalent) and water with regards to muscle recovery after long bout of exercise. Something to look into, to add to ur diet/training. Good luck.

wow so much misinformation i don't know where to begin.

chocolate milk as a post workout drink was brought up by the dairy industry.

if you wanna know what to eat and do, study the diets of soccer players. their recovery is probably one of the best to emulate.

 

[blazejowski]

Work.... ouuuut...??

I know those words, but that phrase makes no sense?

 

[sevenofnine]

wow so much misinformation i don't know where to begin.

chocolate milk as a post workout drink was brought up by the dairy industry.

if you wanna know what to eat and do, study the diets of soccer players. their recovery is probably one of the best to emulate.

hockey players too actually,
they did alot of research into recovery and nutrition and all that.

 

[Very Veronica]

wine!

http://www.youtube.com/watch?v=2IiGvAPKEb4

I want to go there!

On a more serious note, if you've been training & eating properly, you've figured out what works for your body and likely increased your carbs by default. Most importantly, don't eat anything you don't normally eat as it could upset your stomach. Most runners agree, race on an empty stomach, frequent water during and post race, replace those glycogen stores asap with 4:1 carbs/protein fuel, preferably liquid. Carb load prior to races when they're over 1 hr.

Good luck!

 

[kalel]

On a more serious note, if you've been training & eating properly, you've figured out what works for your body and likely increased your carbs by default. Most importantly, don't eat anything you don't normally eat as it could upset your stomach. Most runners agree, race on an empty stomach, frequent water during and post race, replace those glycogen stores asap with 4:1 carbs/protein fuel, preferably liquid. Carb load prior to races when they're over 1 hr.

Good luck!

the lady knows her stuff!

BTW, there's a product out there called endurox recovery and it's got the 4:1 ratio of carbs to protein. personally i'm not into marathons but i give props to those who do them.

 

[Adriana✿]

http://www.youtube.com/watch?v=2IiGvAPKEb4

I want to go there!

On a more serious note, if you've been training & eating properly, you've figured out what works for your body and likely increased your carbs by default. Most importantly, don't eat anything you don't normally eat as it could upset your stomach. Most runners agree, race on an empty stomach, frequent water during and post race, replace those glycogen stores asap with 4:1 carbs/protein fuel, preferably liquid. Carb load prior to races when they're over 1 hr.

Good luck!

Thanks V! that sounds like soooo much fun. I am adding it to my bucket list. I can't believe they have WINE! on the pitstops, no water. wow just wow

I tried a 10km once on an empty stomach and ephedra ( when I was young and dumb). I think I lost a 1lb per km lol

I've been reading skinny bitches too and gonna try to cut at least sugar out of my diet more.

thanks everyone for the tips. I will post pics and my progress. Going for 2 laps in the pool without stopping today. LOL

 

[Lesbian Hunter]

Here's a good site for people doing their first triathlon.

http://http://www.beginnertriathlete.com/

You will find that as your training gets longer and more strenuous, you will always be hungry. Remember to eat. Eat food that is grown in nature and not junk food.

Good luck.

 

[Jodie]

I've been reading skinny bitches too and gonna try to cut at least sugar out of my diet more.

Cutting sugar out of your diet and eating whole, unprocessed foods is a great way to start, but to be frank, most of the information in the skinny bitch books is contradictory and inaccurate. For example, they condemn processed foods, but then go on to recommend pasta, bread and tofu - all of which are highly processed. Also, a vegan diet is not at all conducive to the level of performance you are trying to achieve.

The simplest and best advice I could give is stick to the perimeter of the grocery store when shopping, and avoid the aisles, which mainly contain packaged and processed items. Buy things in their natural form wherever possible, and avoid sugar.

 

[bbbjluver]

thanks all!

god i hurt. i was only able to do one lap in the pool LOL and half of that was doggie paddle. oh dear i have a lonnng way to go. at least I have the running part down pat

Dont get discouraged, I started to excercise last fall and the first day swam a half a lap and almost died, I did about 4 laps that day in about an hour and now im up to 40 laps (2 km) a day in about an hour. 40 lbs later I feel and look alot better.