I read Joel Friels blog http://www.joefrielsblog.com/ the writer of the Triathlete's Training Bible, and have found it to be a good foundation for my overall tri training. I also have kept my nutrition as an important part of pre and post training every day. I take on about 1000 calories prior to a 4 hour workout.
Here is what I take on for Breakfast - 2 Ensure's at 230 cals each or 460 cals
2 sliced of good whole wheat bread and 2 tbs of peanut butter (natural) and jam and a large banana.(500 cals) I find that it sticks with me.
After every workout, depending on the length, within 30 minutes, I eat a 70/30 carb to protein after workout meal. This is to enhance recuperation.
What do you eat and what has been your experience?
The same thing I have prior
The same thing I have prior to a long race. Ensure and banana.
If I'm traveling and they're
If I'm traveling and they're open...Denny's Grand Slam.
If I'm going out the door from home, Bagel with peanut butter, naner, hot tea with lots of honey. Same on race day, but I'll get up early, eat and go back to bed.
Afterwards...chocolate milk. It's just about a 70/30 split and is one hell of a lot cheaper than R4 which I used to love and swear by.
Something light, I tend to
Something light, I tend to stay on the liquid side of things and low fiber but I don't have a set menu.
2 cups of oatmeal, chia
2 cups of oatmeal, chia seeds, TSP, brown sugar and soy milk = 500-550kcal. And a massive cup of coffee. Fills me up and an hour later goes right through me. Leaving my GI empty but well replenished - if that makes any sense.
Similar to KitKat, but fewer
Similar to KitKat, but fewer calories, but it really depends on how long and what discipline:
Bike ride of 4 hrs+ - I'll take in a bit more. Half cup of oatmeal with some quinoa and chia seeds, a banana, and a sports drink.
B
2 hr. run - Chia seeds @ sports drink, a banana, half a bagel.
I'm a believer that the muscles have their glycogen stores built up in the morning, it's replenishing the glycogen in the liver, so I don't need more than a couple hundred calories to get going. More than than and it's just rolling around in my gut. Not an issue for me on biking days, but not much fun on the running days.
I used to eat oatmeal with
I used to eat oatmeal with crushed almonds and sliced apple or banana. 1-2 servings depending on how long the workout. This year I have been eating toast and whole grain cold cereal and I find it isn't sticking with me as long. I am running out of gas on workouts and races.
I just did some research on
I just did some research on these Chia seeds that you have spoken of. This is quite an impressive seed as it is full of antioxidants, calcium, vitamin c, amino acids and many other good things. I see that you can grind it up and put it on or in just about anything and you get the benefits. It looks like the key is to grind up the seeds to have it not pass through your system without any benefit.
Do any of you have some uses as it relates to an athletes diet? some of you mentioned to use it during a workout or a Triathlon. How would you use it this way?
A bowl of hot oatmeal,
A bowl of hot oatmeal, unflavored, with a cup of raisins and a tbs of cinnamon about 2.5 hours pre-race or work out usually works wonders for me. Some coffee tends to get things moven' too, which is always nice.
Cup of tee, and a bananna
Cup of tee, and a bananna
IronMark wrote:I just did
[quote=IronMark]I just did some research on these Chia seeds that you have spoken of. This is quite an impressive seed as it is full of antioxidants, calcium, vitamin c, amino acids and many other good things. I see that you can grind it up and put it on or in just about anything and you get the benefits. It looks like the key is to grind up the seeds to have it not pass through your system without any benefit.
Do any of you have some uses as it relates to an athletes diet? some of you mentioned to use it during a workout or a Triathlon. How would you use it this way?[/quote]
I haven't heard of grinding them up. I usually just mix a tablespoon into a glass of water (4-6 oz.), and let it sit for ten minutes as it gets gelatinous, squeeze in some lemon juice, and drink it down. I know that others will add it to salads, soups, etc., but I just find that it absorbs so much water that it changes the texture of what you're eating. I'm not taking it for the taste so I find it easier to just drink it down and go.
dkhartung wrote:IronMark
[quote=dkhartung][quote=IronMark]I just did some research on these Chia seeds that you have spoken of. This is quite an impressive seed as it is full of antioxidants, calcium, vitamin c, amino acids and many other good things. I see that you can grind it up and put it on or in just about anything and you get the benefits. It looks like the key is to grind up the seeds to have it not pass through your system without any benefit.
Do any of you have some uses as it relates to an athletes diet? some of you mentioned to use it during a workout or a Triathlon. How would you use it this way?[/quote]
I haven't heard of grinding them up. I usually just mix a tablespoon into a glass of water (4-6 oz.), and let it sit for ten minutes as it gets gelatinous, squeeze in some lemon juice, and drink it down. I know that others will add it to salads, soups, etc., but I just find that it absorbs so much water that it changes the texture of what you're eating. I'm not taking it for the taste so I find it easier to just drink it down and go.[/quote]
I've never heard of grinding it either. I highly doubt the body doesn't absorb the benefits if you eat them whole. I sprinkle them on most things I eat - oatmeal, burritos, cereal, rice, veggies, smoothies- just about any and everything. I'm surprised I have sprouted a chia yet.
I always have a protein
I always have a protein shake and a cup of green tea before workouts and races - works well for me no matter the distance and can have it right before the race as well so I don't have to get up crazy early! Then I go for bananas, powerbars and PB &J sandwiches on long (3hr+) bike rides. Have just toyed as well with a shake during my last long ride to make sure I go into the run well fuelled and that seemed to work well....
Oatmeal, molasses, almonds,
Oatmeal, molasses, almonds, blueberries and coffee.
Nothing
Nothing
I wake like at 4am and
I wake like at 4am and finish dinner...I never finish it the night before?
Around 7/8 am when I wake again its' oatmeal w/fruit and coffee before I start the bike ride.
7 miles in I stop at same grocery store daily, I get a energy vitamin water-bigger one, a blocs and an energy bar and 3 gels (This goes in bento box for the ride)
I also get 2 naners and usually an apple unless the blueberries are on sale then i get them and nibble them down as I load the vitamin water into the rear water bottle and finish rest while eating fruit (Aqua cell on areo bars has water in big, Gu electrolight in little) I consume all three fluids during the 55 miler bike ride session on way to aquatic center))
I nibble on the bento box stuff trying to keep fueled, but never finish all till after swim before machines/cables in gym after swim where after I load big aqua cell with water for ride home and have finished bento box stuff for ride home-drink water out of aqua cell on ride home-15 miles.
When I get home I cook diner for me and GF before she gets home. Dinner is rounded but I'm cooking better now but cheat still and have pizza/beer now and then...so need to stop that.
I run in evening later after dinner unless I do it instead of cables/machines at gym-aquatic center.
oatmeal and honey,+ protien
oatmeal and honey,+ protien mix, / or banana and coffee if I am not being too strenuous. No idea of my caloric intake at all, I go on feeling, I am just training to train at the moment, and trying to learn to be consistent, once I have it down I will augment it with sitting down and figuring out the calorie thing
Joel Freil in the
Joel Freil in the Triathletes Bible says that you should take on a significant amount of calories in the morning before a workout. I take on about 700 calories about 1.5 hours before a 5 hour long workout and then add nutrition as I workout. I know that some of you dont do this as stated in these comments. Could it be that AGE has an effect? If you are in your 20's, then you can do it without a problem namely not taking in calories and still doing the 5 hour workout? How about us older athletes?