recovery food
106
Member
434 days
rebekahliz posted 26 weeks ago.
Woah, that's a lot of food! That's more than I eat in a meal! Of course, I only need 2700/day ;). I usually opt for about 200 calories post-workout, depending on the miles and intensity, of course. I opt for the standard 4:1 (carb:protein) ratio. My latest favorite post-workout food is a handful of those yummy peanut butter filled pretzels from Trader Joe's. As long as I eat within the hour, I seem to improve my recovery time.
My understanding with managing your hydration by the color or your urine is that you'd need to drink water consistently throughout the day. 2 glasses of water 2 hours before wouldn't necessarily clean you out if you urinated shortly after your workout and ate a lot of sodium-rich food before that. At least, that's what I've always been told. What did you have to eat before your swim? If you were busy digesting a ton of calories from earlier in the day that would certainly be uncomfortable on your swim.
Di mana ada kemauan, di situ ada jalan (Where there is desire, there is a road). – Indonesian proverb
777
Member
798 days
tsilcyc posted 26 weeks ago.
I can't really analyze what all is going on but let me say this... for a post workout meal, you want about 300 calories with a 4:1 carb to protein ratio. One of those little low fat chocolate milk bottles is perfect. A bottle of Ensure will also meet this criteria. The sooner the better... try 30 minutes or less from the end of the workout.
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192 days
lungbustr05 posted 26 weeks ago.
Sorry I should have clarified. That was a meal I ate right after my work out, not just recovery food. Should I push my meal back later on in the day and just eat the 300 calories right after a workout?
16
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192 days
lungbustr05 posted 26 weeks ago.
Also, is that good food to eat for working out? Is there better stuff out there I could eat for a meal that would benefit my workouts?
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1050 days
gdtkona posted 26 weeks ago.
700 yards? Not 7000? Two graham crackers and a spoon of yogurt for 700 yards. Thats only like 200 calories. gt
163
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499 days
CGroth posted 26 weeks ago.
+1 on the chocolate milk. a study showed that it has just as good of post workout glycogen recovery as endurox G4. plus it tastes better and does not give you enough gas to power a small city.
933
Member
262 days
TriSooner posted 26 weeks ago.
gdtkona wrote:
gdtkona is right - "700yards" and "recovery" don't usually go together. I don't think that kind of workout requires recovery food. Sorry, not trying to be tacky, but honest: I see a lot of people train a little and then overeat on accident. They have good intentions but way overestimate how many K they burned while training just a short distance. When I think of recovery food I think of a 1hr swim, 2hr run or 3hr bike, and even then it is maybe 500k. At most you are looking at buring, what, 200 calories? So don't go eat a 500 calorie protein shake.
700 yards? Not 7000? Two graham crackers and a spoon of yogurt for 700 yards. Thats only like 200 calories. gt
491
Member
399 days
TryScott posted 26 weeks ago.
For one hour+ workouts, I eat PBJ sandwich with one piece of bread and a medium size glass of chocolate milk. Those tend to be my long days during the week. On the weekend, my long days tend to be 2+ hours, and I reach for the big glasses of chocolate milk and PBJ with 2 slices of wheat bread.
Workouts less than an hour I don't do anything special, but I'm usually snacking the entire day on a protein bar, cliff bar, fruits, nuts, or whatever anyway. I'm sure I usually eat one of those things within an hour of my workout, but not because of the workout.
470
Member
471 days
Socket posted 26 weeks ago.
I think the hunger after swimming was covered in another thread. Have you done weight lifting before? (not immediately before swimming, but recently and regularly)
I'm tired after swimming (these guys don't remember how hard 700 yards used to be ;) ), not sore, but I'm used to upper body workouts. My girlfriend just started going to the gym two weeks ago and gets pretty sore after upper body workouts. Maybe you're just getting used to it.
Or I'm way off; either way. The protein shake is good for muscle buildup, but I'd skip the rest of it.
16
Member
192 days
lungbustr05 posted 26 weeks ago.
lol, Thanks Socket!!! Im just starting out so right now 700 yards kicks my ass! To make myself look even more juvenile I cant even finish 500 yards without stopping. But I asked for advice on it and I think they are right, until my swim workouts come up to par with my bike and run workouts I dont think I need to worry about recovery food. But hey, Im new to it, so I had to ask...
2302
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2341 days
Tribro posted 26 weeks ago.
lungbustr05 wrote:
Im just starting out so right now 700 yards kicks my ass!
:) We've all been there. You'll be surprised how quickly you can build that up if you stay consistent with the training. My first triathlon was a 500 yard swim and I thought I was going to puke a lung when I exited the water....
28
Member
209 days
Newbie9 posted 26 weeks ago.
Wow I can't tell you how glad I am to hear other people struggle early in their tri carears with the swimming part.. I got a rude awakening yesterday after swimming laps for the first time after 15+ years. I struggled with 50 meters. Bike/Run no problem. I won't break any land speed records but after my first swim I was/am seriously concerned about my first triathlon.
This probably belongs in another thread but any advice in building up stamina. My plan is to go every other day and swim the distance I will have to for the tri (750M) by either doing freestyle, breast, or backstroke until the distance has been reached. So I plan to do freestyle until I am exhausted, then switch to breast, and finally backstroke until I recover and go back to freestyle. I figured this would start to build my stamina and hopefully as this continues I should show progress in staying with the freestyle a little longer as I start to build stamina.
Thoughts?
1639
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1004 days
tri-ac posted 26 weeks ago.
work on intervals, not the full distance. and, for now, just get your freestyle going and then add in your other strokes later. they're great for breaking up a workout's monotony, but you need work on your freestyle right now.
here's one strategy (there are tons out there):
1) start with 4x25 on 0:15 rest [four lengths of 25 yards freestyle on 15 seconds rest]
2) rest a minute
repeat set + rest until you reach the event distance as a total for the day
as those sets get easy, decrease the rest period by 5 seconds. when you can swim right through without a break, step up the interval distance to 4x50 on 0:20 rest; then 4x100 on 0:20 rest; etc.
make sure you warm up and cool down for all your workouts (breast stroke an easy 150 yards as a start)
disclaimer: i am not a swim coach by any stretch of the imagination, and others may have ideas as well...
727
Member
451 days
theShiba posted 26 weeks ago.
Newbie9 wrote:
Wow I can't tell you how glad I am to hear other people struggle early in their tri carears with the swimming part.. I got a rude awakening yesterday after swimming laps for the first time after 15+ years. I struggled with 50 meters. Bike/Run no problem. I won't break any land speed records but after my first swim I was/am seriously concerned about my first triathlon.This probably belongs in another thread but any advice in building up stamina. My plan is to go every other day and swim the distance I will have to for the tri (750M) by either doing freestyle, breast, or backstroke until the distance has been reached. So I plan to do freestyle until I am exhausted, then switch to breast, and finally backstroke until I recover and go back to freestyle. I figured this would start to build my stamina and hopefully as this continues I should show progress in staying with the freestyle a little longer as I start to build stamina.
Thoughts?
What TriAC said is a great approach. I've also found that pyramids help me get used to swimming when I am tired. For Example, start by swimming 25yd; rest; 50yd; rest; 75yd; rest... Try to add 25yd. every few workouts. But start from the bottom. So after a week it would look like 50/75/100 then 75/100/150, or 50/100/150, then 75/125/175, then 100/150/200 etc... on up so that the total of yds. matches the distance you want to go. This way you get used to swimming a long stretch when you are tired (but it gives you a chance to catch your breath.).... Eventually you will work your way to doing the entire distance nonstop. I'm sure some of the stronger swimmers will have some major tips... Swimming is definitely my weakest area.
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192 days
lungbustr05 posted 26 weeks ago.
cool, thanks for all the advice guys. I finally finished 500 yards non stop yesterday. Im pumped about that!
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209 days
Newbie9 posted 21 weeks ago.
I just wanted to post to this thread to say thanks to theShiba and tri-ac for the training tips. I am by no way breaking any speed or distance records but my inability to make it 25m without gasping for air had me rethinking the whole triathlon thing but with the advice in this thread and determination I am now up to 800m non-stop swim 3 times a week.
Thanks again...
Newbie9
As I said earlier in my "Red Meat" post I just stared watching what I eat. I am curious about recovery food now. I swam 700 yards today and came home and ate a protien shake(didnt have time to thaw out some Salmon or Deer), pasta, potatoes, broccoli, corn, grapes, a peach, and some blueberries. I also had 1 serving of gatorade after my workout. I am just starting the swim work so I am pretty sore after my swims. Is there better food out there I could be eating to make me feel better faster. I was actually a little surprised today about how I felt. Yesterday was a rest day for me so I thought I'd feel great today swimming. I felt like crap through the whole swim. I drank 2 glasses of water about 2 hours before working out so I didnt think I would be dehydrated but my pee was a bit yellow. Any chance food could make me feel that way? Thanks for any advice.