Stoop Dog's Tri Group - CLOSED for 2010! (Page 16)

Awesome run man. I long for the day I get to 11 miles. 7 yesterday and hopefully I will add one or possibly the end of this week. I am concentrating on my run and swim right now. I am cutting the bike down a little for a few weeks. I got in an hour and a half in the pool at 6:am this morning. Nice smooth swim with a few balance and stroke drills. I am planning on swimming 5 days this week. Back in the water tomorrow morning.

Not brave enough for the tights yet. I am running in jogging pants and shorts when warm. I am sure its coming but I am not ready yet. Hahah

Ok, I am going to give you my 2 cents on nutrition. After soaking up all the good information from you guys over the past few weeks, maybe I an actually add something useful.

As far as food, you should eat as much natural food as possible. Though some supplements can give you nutrition more efficiently sometimes, the natural food will give you your best results. I do use a few supplements but I am using less and less each day.

I have a good friend who is a nutritionist and a fitness guru. He has helped me more the past year than anyone. Losing 90 pounds like I did takes more than just sweat. You get most of it in the kitchen. Not the gym..

Pre and Post workouts. Always fuel. Nothing can be more important. If you are going to do cardio workouts (bike, run, swim) you will need some good carbs in your first. Early in the day, there is no better clean carb than oatmeal. Not the individual packs but the tub. No sugar. The packs have sugar. IF you are a normal size guy, you need about one cup of cooked oatmeal. That being a half a cup of uncooked. I would eat this 30 mins before your workouts. I sometimes eat two servings of oatmeal every two hours in the morning since it is so easy to prepare when I am at work. Just put some oatmeal in a bowl and add hot water from the coffee maker. One pack of splenda and you are there. Add cinnamon if you want.

Post workout. When I do a long workout, I do use a recovery drink. I use the P90X recovery drink for a few reasons. It replaces the complex sugars you burn up, it also has L Glutamine and L Arginine which aid you in muscle recovery and keep you from being sore when you work out everyday. And last but not least, it taste good.

A natural way is to have a banana right after your workouts. I do this a lot when I do weight training. The banana does a lot of what the recovery drink does.

About an hour or so after your workouts, you need to eat. Your muscles are primed for nutrition and a fast digesting protein and good carb is the ticket. Baked chicken, fish or egg whites are perfect. As far as carbs, sweet potatoes or brown rice are also perfect. If you are lean, you could have white rice or regular potato.

This would be a sample day for me

5am - one cup of oatmeal

5:30am-7:00am - Ride bike or run on treadmill

7:10am - Recovery drink then shower

8:00 - one cup of oatmeal and 8 egg whites

10:30 - protein bar or nuts for a snack. YOu could also have a greatfruit

12:30 - 6 oz chicken breast and small sweet potato

3:00 - snack (nuts,protein bar, rice cake with natural peanut butter)

3:30 - 5:00 - workout - (run, bike ,swim, weight train)

5:10 - recovery drink (if you do weight training, whey protein shake is perfect after workout)

6:30 - Dinner - Fish, chicken and carb with veggy. beans or broccoli.

9:00 - Protein shake before bed. (Slow absorbing protein)

Basically, you need to feed yourself around your workouts. You also need to eat plenty. Most people don't eat enough food when they train. I don't.

Remember that you have about 45mins to a hour to feed your muscles after you workout. The timing is very important

Edited by LanierSpots 2010-01-24 5:20 PM

Thanks and I agree. The run/walk is going to be my deal since I am not that good of a runner and need to spend more time working on my swim. I guess you can say it is "heart rate control". Haha. After my run yesterday, I checked out my graph on the Garmin software. My heartrate graph looked good. Very consistent over the 7 miles I ran. It did move up just a bit as I got tired but in general, its kept the same routine throughout my workout

William, the only problem with eating so far before you workout is, it will be gone very fast and your body will start to use your muscle for food. You really need to eat within an hour your of workouts. That will keep you from burning up your muscle during your high intensity workouts.

Looks like you and I eat a lot of the same foods. I think we posted at the same time. Haha

Edited by LanierSpots 2010-01-24 5:35 PM