Manatee Mentors 2016 - Closed (Page 22)

I think a lot of the returning pod members tend to eat more real food than use such supplements. I know the question was specifically on supplements, but take another look at what the term means and then it should be easier to understand that there isn't an automatic need to take one (or several). The "supplement" is attempting to fill in where you have not been able to with other means. The actual food, in this case protein, is going to have the best quality protein. Be it meats (which will be complete) or combinations of plants to get all the parts you need. The protein powders will have various levels of quality. Whey is supposed to be good, but not sure it's always as good as the food. I haven't taken any in a long time, so haven't looked at which brands do a better job of it. Other cheap types may not be worth much of anything.

Remember what we're doing with these activities too. We're burning through fuel to go faster and farther. Protein is a building material for muscles, but also need to look at fuel. This will be from carbs and fats. Burn these up and then replace them. Before getting into how much to take, look at what you're doing. I'm wondering about the "always taken" part in particular. Most people don't burn off substantial amounts of energy in a number of their workouts. Going for a nice 30 minute run is not going to be a major energy expenditure. There isn't significant depletion of resources that can't be easily covered by eating well and normally throughout the rest of the day. Now when I do a hard weekday ride that can take a few hours, I can burn off 1,800-2,300 calories or so (another benefit of a PM!) and be up near threshold power (FTP) for near an hours worth of time through the use of intervals. That's going to burn well into some energy stores. Particularly the glycogen stores (refilled by carbs) as there was a lot of harder effort work that burns up more of that fuel source. Weekend rides can burn 3,000-4,500 calories at a time as I can be out for 4-5 hours at a time. That's a big hit at one time. It's helpful to have something sooner. In particular, having something within that 30-60 minute window where things can absorb more. Do know that you still take replenish after that, just back at your normal rate. Having said that, I do seem to recover better taking something right after the example workouts I gave even if they're the only workouts of the day, but also remember the amount of depletion going on from them. I have not noticed the same effect when doing an easy run of say 30-60 minutes. 

Then with that window, it's nice to know, but it's not vital to hit it all the time. Where it's more helpful is with days that have multiple workouts. That's more when you replenish right after the early one to have your energy back up better for the second one later. If there isn't a second one, then it's really not a big deal. Something else to remember with these is that they count towards your total intake for the day. This is one way people can easily get carried away and wonder how they don't lose, or even gain, some weight. Shakes tend to be easy to make fairly calorie intensive, so adding them in without compensating elsewhere could leave you with taking in more than you think. Possibly considerably more. Often times I'll take care of recovery things by having a meal after ward. Sometimes things work out that way as several hours after work tends to be dinner time. Others times I plan it so that happens to help avoid overindulging. It sure does feel good having something after any type of workout.

And getting back to the fuel, since that's what we're burning then that's what we want to look at more. Protein still matters, but you'll burn through some energy. Some can be substantial amounts. For the recovery immediately after, the ration of carbs to protein can help with absorption. A ratio of 4g of carbs to 1g of protein comes up a lot as working well for this. And since you may now be adding even more food to post workout recovery, this why you really want to consider the larger picture of your day!

Same here. As much as I'm on my own now, i couldn't imagine trying to navigate all this on my own at that age. Very likely would have sought out a group or team to be with in person.

Originally posted by StaceyK

Originally posted by jbwills

Wow not even a week into the New Year and already on page 16. Manatees never disappoint on the talk scale.

Lets see if I can get my butt back in gear and start training again. I was a Manatee back in 2013/13, then took a break from Triathlons/BT.

NAME: Jonathan

STORY: I recent left the U.S. Army after  6yrs, now looking for a job in SE Tennessee. I was very active in sports growing up but life has gotten in the way. In 2012 I ran my first Triathlon and Half-Mary, loved it. In 2013 I moved from Alaska to Tennessee and had trouble getting my butt back into gear for training. Deployed to Afghanistan in 2014 and did 3 Half-marys, several 5k and a couple 10k's on the little base. Had a flair up of Plantar Factitious (sp) in Sept 14 and have had trouble getting back motivated. I am now back up to about 245lbs from 205 and need to start getting back at it.

FAMILY STATUS: Single, have 3 kids ages 16, 13, 8 and a 3 y/o Alaskan Husky fur-kid.

CURRENT TRAINING: None, the couch keeps winning the fight.

THIS YEAR'S RACES/EVENTS: None

GOALS/OBJECTIVES/DESIRES: Motivation/accountability to get my butt back in gear.

WHAT MAKES YOU A GOOD MANATEE: Just rejoining (if I can) for some of the old BT butt kicking this group is good for.

 

Great to see you Jonathan. Now stop reading and get up go for a run

Desert Rose! Icy Pop! PIKATTI!!!!!!!!!!

Thought about you and your pup lots. So happy to see you! {MELON PRESS}

Ben, thanks for the excellent nutrition overview.  For me, I only do something "special" when I get to the *really* long rides and runs during peak training.  I like to make a smoothy with frozen bananas and chocolate protein powder and a little milk as a recovery drink and also just to cool down.  For the longest time, I didn't use the protein powder for anything else.  Now I have a few overnight oatmeal recipes that call for it and I use it for them as well.

Stacey, so sorry that you are experiencing fires in your area.  Good weather thoughts are coming your way.

M&Ms = Vitamin C!

It is my go to! I have one in my bag today for my afternoon run and I occasionally eat one just because it is yummy.

Thanks for the reminder, I need to get more.

Doctors say that a more colorful diet is better for you. At least that's what I've heard.

LOL!  

The  thing I take consistently -or try to/am supposed to, is calcium and vitamin D.  I take that in a yummy chocolate flavored chew.  As a slightly built, white woman with a family history of osteoporosis I take the chew in an attempt to keep my bones strong.  I hoped that all the running I do would be enough, but, alas, it is not.  

Also, I am a vegetarian, so when I make smoothies (which I haven't done in a long time, but really need to get back to!) I will sometimes add protein powder if I feel I'm a little behind in the protein department.    

Wow, that's scary! I hope the area gets some nice rain without lightening! 

Aaaaahhhhh, how EPIC (Chris) would that be?!  DOOOOOO EEEEIIIIIIITTTT!!!!

You guys are both impressive and crazy, in a good way!  Wow.

US Smarties != Canada Smarties, two completely different animals.  One of my Canadian teammates occasionally makes us Smartie cookies for post-game snacks.