I'm not quite sure how to explain my problem. I am struggling to get enough calories as I am training more. I know it's important to eat with in 30 minutes after training (carb:protien, 4:1) but often my training backs right into lunch or dinner time, so end up just eating a meal instead of a small recovery meal and then a regular meal. And often, my training ends near a meal and I end up just waiting to eat. For example, if I get back from a swim/run at 5:30pm and eat a shake or pb&j + milk, I won't be hungry for dinner with my family at 6:30pm. But if I skip it, I miss the benefit of the post run meal/snack and I also miss those calories.
I struggle to fit snacks in during the day for some reason. It always feels to close to a meal or I am heading out the door to work out and don't want to train on a full stomach. Anybody else had to figure this out?
Man, If only I had that
Man, If only I had that problem! I have to stay out of the kitchen b/c I can always grab something small. I'll even take one of these snacks for when I am waiting in the carpool line (and usually they are gone by the time I get INTO the carpool like) when I say small, I mean it won't mess up your appetite for the upcoming meal. Like a 1/2 cup yogurt with 4 strawberries or 1/2 a banana; apple slices with a small handful of trail mix or nuts; a banana/apple with a shmear of PB or almond butter; cucmber/tomato slices with cottage cheese; fruit and one slice of cheese; I mean these are tiny snacks, but they have carbs and proteins and are good recovery.
I just eat all the time, I
I just eat all the time, I figure I need to get use to eating and training at the same time. I don't eat big meals though. 3 normal meals, 2 snacks, train on lightly full stomach.
I think I just need to
I think I just need to change my habits then. I'm just not a snacker. I am always busy. Sharon, I know you are as busy as I am, but sounds like you just make it a priority. I need to make that shift. Too often, I think, "I should grab a snack before I run the kids to piano." But then I am running 5 minutes late for some reason and I go, "meh, I'll skip it." Sounds like I need to stop that.
Do either of you prep snacks at the beginning of the day or week? Are you buying snack-size pkgs for on-the-go eating?
And Sharon, logistics please? Do you eat the yogurt or cottage cheese in the car? Do you end up with 6 of your household spoons floating around the car at the end of the week or are you just more organized than me and remember to take them back in the house? Lol, I know this is silly but this is the stuff I have to think about!
My wife has had to wait on
My wife has had to wait on me a few times when getting ready to go out to eat. I was busy getting something to eat in the kitchen before we left for the restaurant.
Yesterday we were at a parade. I typed "grocery" in the GPS and walked a mile to the nearest store. 3 apples, 3 bananas, and a jar of peanuts and I was ready for the parade.
Seems like Toni skips meals and snacks to accommodate the family situation, and my family revolves around my eating situation. There has to be a happy medium in there.
you know, it's not the end
you know, it's not the end of the world if you don't get your carb/protein in within that 30:00 window...it may be crucial for athletes who are at the smaller end of the training benefits parabola (decreasing gains), but as long as you are eating healthy, you should be fine
do something small, like the ever-popular chocolate milk, and then have dinner with your family
as far as snacks go, set them aside for yourself at the start of the day...it will become habit the way consistent training has become a habit
you can do it :)
The ever popular...ever
The ever popular...ever present, chocolate milk. 4 to 8 ounces holds me over till dinner or the next "snack."
Toni, sometimes a spoon
Toni, sometimes a spoon stays in the car for a day or 2, it's not the worst thing. I always am fixing snacks for the kids' after school activities or after- activity snack or whatever, I just make mine to-go with theirs. I feel like I LIVE in the kitchen, so grabbing a quick snack is a downfall of mine. I eat day in and day out, BUT, I broil/grill veggies, I bake fruit, I snack on cucumbers and all that stuff is out there, on the counter or on a SHELF in the fridge. I used to have my fruits and veggies in the drawers in the fridge, but I would forget about them, and they would go bad before I had a chance to use them. Now, soon after I get back from the grocery, I cook what I want to cook and keep the fresh stuff in plain sight. hence, I eat all day.
This is not an area where I
This is not an area where I struggle. : ) I think the key here is prep. Perhaps you could keep some emergency snacks in the car that won't spoil , such as a can of nuts or some dried fruit like craisins or raisins? In the house you could either buy or prepare ready-to-go snacks, such as apple slices in a bag (Cost-co has good ones) with those individual PB cups. I really like the individually wrapped cheese. Yogurt drinks - so you don't need a spoon. Stuff like that. Good luck!
I have a shelf in the
I have a shelf in the kitchen for my "snacks". When I have a free minute I'll put together a few baggies with nuts, granola, dates, raisins, and banana chips. That way when I get home from a workout and have to immediately jump in the car and get the kids somewhere, I just grab a baggie and some water and snack up as I go.
It's not the perfect mix of 4:1 carbs to protein consumed at the exact optimal time etc. etc. but it gets in some decent recovery calories while curbing my appetite for the larger meal later.
That, or a quick c-milk.
TT, just have a recovery
TT, just have a recovery drink of sometype. Endurox, chocolate milk or whatever grabs you. Just make sure it has some carbs and protein in it. Milk and fruit smoothies with ovaltine are my favourite. The key is to moderate it. If you know you will be eating in 45 minutes only have a small amount, as you can make up for it with the meal if it has that balance.
I find if I dont have something, by the time I get to the meal I end up stuffing myself before my brain has caught up to my stomach and feel gross for the rest of the night.
You know, "My eyes are bigger than my stomach" scenario.
IM Arizona 39 weeks
Train hard, and bring it on.
NotAsFast wrote:IM Arizona
[quote=NotAsFast]IM Arizona 39 weeks
Train hard, and bring it on.
[/quote]
okay, I KNOW it's coming, but YOU'RE FREAKIN' ME OUT! ;)
I always have a stash of
I always have a stash of snacks somewhere. I always eat a Clif Bar immediately after working out if I am headed to work. If I am headed home I will have a small or large shake depending on how long until lunch or diner. I have been known to eat diner while I drink my shake or snack on stuff while diner is cooking.
You really only need 100-200 calories immediately after a workout. Then about 30 minutes later eat something more substantial.
I have no time to prepare in
I have no time to prepare in advance...
my fixes for this...
bananas bananas bananas.... and i dont even like bananas.
also - stoneyfield farm makes these super smoothie drinkables....... so no spoon...
i like the wild berry
strawberry banana is gross to me.
also - healthy valley makes these breakfast bar things..... and one of them is chocolate with chocolate filling.
also fig newtons.
nutter butters.....
maybe people will say not the optimal choices.. but works for me...
Okay. Good stuff guys.
Okay. Good stuff guys. Thanks! I am off to the grocery store with my new list. I'll give all this stuff a try and see what works for me, plus I'll buy a gallon of CM. Love the idea of a dedicated shelf in the fridge. I'll try that too.
I think the mistake I made is focusing so much on the s/b/r and thinking the food intake would magically take care of itself. Turns out I need to work on that too. Sometimes I'm just dense like that.
Sharon, if I end up at the end of the month with 16 spoons under the seat of my car, I will mentally be blaming you. It won't be your fault but I'll blame you anyway ; )
oh and only 37 weeks to IMFL!
A goodie bag works for me, I
A goodie bag works for me, I snack on fruit all day in between meals, I prepare a pasta dinner the night before , heat it in the microwave before leaving work, eat it, and then drive to the swim training.. I have a sports drink in the car that does before and after and I hit a protien shake when I get home. Get my goody bag ready for the next day... and my gear...and I am done. I am usually out of the house at 7am and back at 9 30 pm... my core work has been suffering but my eating is going well and I have lost weight.
always keep some energy bars
always keep some energy bars or gel packs handy, you can ingest nutrients before during and after workouts, protien shakes work well as they are easily digested. get used to eating/drinking alot during training this will get you ready for taking in nutrients in the longer races olympic and longer
I thought I ate alot before
I thought I ate alot before training, being on this 36 week Ironman traing program I can't seem to find enough food to devour. I know my metabalism is high but it as though I'm never full.