Scoff
Linds
Posts: 124
in General Chat
I like scoff and have managed to feed myself fairly regularly over the years, sometimes all on my own.
However I think I am making a total balls up of the whole sensible feeding/nutrition plan with my training.
I'm only training for a sprint, but yesterday I did a 30km bike ride and when i got home I felt a bit peckish so i had a quick sarnie (ham, cheese, mayo and mango chutney if you're interested) which seemed to sort me out - for a while. But then I was feeling hungry/peckish for the rest of the day, which was only sorted out by a bloody great BBQ later that evening and 3/4 of a tub of Haagen Daas ice cream.
Now I'm slowly coming to the conclusion that this might not be the best method of refuelling post exercise, and I haven't got a clue what to do before exercise.
In the past I have totally ignored nutrition, to the extent that i have done 1/2 marathons with no pre race food/drink, but I am getting rather excited/committed about the whole Tri "thing" and want to use this as an opportunity to improve things.
I've heard about a strange and rare wonder food called "porridge" which sounds devilishly exciting/exotic, and I think I may well give it a bash. But most of my training is done in the evening either straight from works, or as soon as I get home, so food is generally taken on after exercising. Am i limiting myself/performance.
Any tips or advise are gratefully received.
Thanks
However I think I am making a total balls up of the whole sensible feeding/nutrition plan with my training.
I'm only training for a sprint, but yesterday I did a 30km bike ride and when i got home I felt a bit peckish so i had a quick sarnie (ham, cheese, mayo and mango chutney if you're interested) which seemed to sort me out - for a while. But then I was feeling hungry/peckish for the rest of the day, which was only sorted out by a bloody great BBQ later that evening and 3/4 of a tub of Haagen Daas ice cream.
Now I'm slowly coming to the conclusion that this might not be the best method of refuelling post exercise, and I haven't got a clue what to do before exercise.
In the past I have totally ignored nutrition, to the extent that i have done 1/2 marathons with no pre race food/drink, but I am getting rather excited/committed about the whole Tri "thing" and want to use this as an opportunity to improve things.
I've heard about a strange and rare wonder food called "porridge" which sounds devilishly exciting/exotic, and I think I may well give it a bash. But most of my training is done in the evening either straight from works, or as soon as I get home, so food is generally taken on after exercising. Am i limiting myself/performance.
Any tips or advise are gratefully received.
Thanks
0
Comments
nutrition is pretty much the 5th discipline in tri, it is so critical, but it can also be the easiest one to improve. I always like to think of nutrition as what my body needs rather than what YOU want to eat. I find now that those two things are one and the same, as my body tells my brain what it needs and my brain tells me what it wants! But at the start its definitely a training process, especially if you like the ice-cream!
What you will need pre-training is slow-release carbs, fast release carbs and protein.
I would recommend -
2 hours before - slow release carbs (porridge, wholegrain cereals, pasta (brown) - or something like that.
45 mins before - fast release carbs - fruit is your best bet, they are not as fast as sweets etc. but they are better for you! and will provide less of a sugar surge, which will then cause a big dip making you tired.
30 mins before - protein - whey protein shake, I would recommend this even if not doing heavy weights training as it will help project your muscles from breakdown and help increase muscle rebuilding post exercise.
afterwards - fast carbs again, protein if you want, and eat a meal within about 1 hour, lots of complex carbs and protein in that one.
That's great thanks for that - I have seen threads talking about fast and slow release carbs adn had no idea what they were.
I personally have one 20 mins before and one straight after. But thats when I'm doing weights training. If I'm just swimming/cycling/running I just take some before as there wont be the same level of muscle breakdown so I dont think I need one afterwards. It is however a case of each to their own, as everyones different!
I have a banana and a glass of O.J. this usually gives me enough energy for the swim! if your finding you don't have the energy then you will have to try and eat an hour or so before, when you should be ok to have porridge/cereal.