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Help with swim nutrition
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 2009-06-23 9:01 PM |
Master  1993     Riverside, IL |  Subject: Help with swim nutritionCurrently, due to my work schedule and the pool schedule...I can only get my swim workout on Wednesday & Friday mornings from 9-10:15am. On those 2 days, my morning is fairly hectic and generally plays out like this: Wake up @ 4:30am, do my in-bed morning stretches (a necessity if I want to stand upright). Have breakfast @ 5am - usually a bowl of unflavored organic oatmeal with a few sliced bananas, a small glob of natural PB and a sprinkle of cinnamon...OR...a 1 slice of whole wheat toast with natural PB and banana slices on top. Plus a glass of water. Get to the gym between 5:45 - 6am. Do 60-75 minutes of cardio (usually a 3-4 mile treadmill run, followed by 30 minute on Stairmaster). Followed by 60 minutes of strength training (Wed - shoulders/arms...Fri - all upperbody) and finally some abs/core work and stretching. Change into swimsuit & leave the gym by 8:45 to drive over to the pool (about 15 minutes away). By this time, I generally feel like I have no fuel left in the tank for my swim workout, so I've been sucking down a Hammer or GU gel in the car on the way to the pool. I usually swim roughly 2k meters, sometimes more if time allows. Afterwards, I am SO hungry...that I literally tear up the kitchen, eating anything and everything I can get my hands on! So I guess my question is...are the gels a good choice to be using 15 minutes before my swims? Or are there some better (more nutritious and longer-lasting) options I should look into? As long as it's portable and can hold up in my gym bag for a few hours, I'm open to any suggestions. Thanks! Linda |
| 2009-06-23 9:27 PM in reply to: #2238454 |
| Leesburg, Va | Subject: RE: Help with swim nutrition It sounds like you may need more food after your initial hour workout. After prolonged exercise (1 hour or longer, or if less than 1 hour but very high intensity), you want to replete with 120 grams carb and 30 grams protein (4:1 ratio). 120 grams of carb = 8 servings of carb (which have 15 grams per serving). Examples of this include: § 2 ½ cups of cereal, 1 cup milk, 1 large piece of fruit or 2 small pieces of fruit § Chobani yogurt, 2 large pieces of fruit, peanut butter and jelly sandwich This may be too much, I wish I could eat this much and still have money to pay for gym membership, but it is what it is. Let me know if it helps.
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| 2009-06-24 7:21 AM in reply to: #2238454 |
Veteran 318 Indianapolis | Subject: RE: Help with swim nutrition So I am new at this. The nutrition part of this stuff is really interesting to me. If I am reading your post right, it looks like you are doing about 2 1/2 hours of training at the gym then you go swim. During your gym workouts are you drinking some sort of sports drink? (like after your run before the strength work) From what I have read if it were me, I would try drinking a little after your run and stairmaster work, then drink a little during your strength training. (like heed or something like that) Then do exactly what you are doing on the way to the swim. Eat a gel or two. Then AFTER your workout have a good recovery meal/drink. However, this is my first season, and I am currently working out my nutrition plan too, so I am curious as to what others have to say also. From what I have read though, if you eat more prior to your swim, your body is going to be working on that instead of keeping things firing to swim well. |
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