Hi -
I'm going to my first practice tonight -- my first organized swim practice since before I was in High School -- and I have what may be a stupid question.
The practice is at 8:30 pm and ends at 10 pm. I obviously need to eat dinner beforehand, but when and how much? Does anyone have any pre-practice meal advice for me?
Josh
From what i've learned and read, each persons stomach processes food differently especially during excercise. Your stomach requires an increased portion of your blood supply to process food after you eat, and your muscles also require and increased portion of your blood supply when you excercise. In order to avoid having your stomach and muscles competing for blood supply, it is probably a good idea to eat 2 hours (or so) ahead of the workout (this is harder or imposssible to do if you workout early AM). However, there are people who can almost eat and swim or excercise at the same time - so you have to see what works for you.
At night you can eat a few hours ahead and then eat the balance and/or most of your dinner as soon as you can after. Taking in carbs and protein within 30 to 60 min after a workout is a great (highly recommended) idea to help recovery and muscle development - this is when they are best able to use it and replenish glycogen and a critical time to eat. Taking in some water and carbs during a 1.5 hour workout will also help avoid bonking in the middle, especially at night after a full days work, if you haven't eaten. Some people don't tolerate solid food well before a workout or endurance event (belching, indigestion, barfing, etc.). If this is you, try taking liquid carbs a few hours before the workout - don't eat any solids 'til after.
My impression is that a younger metabolism enjoys greater flexibility and tolerance with respect to eating, digestion, and excercise. So 45+ requires greater attention to these details, if you want to realize the greatest gains from your effort.
From what i've learned and read, each persons stomach processes food differently especially during excercise. Your stomach requires an increased portion of your blood supply to process food after you eat, and your muscles also require and increased portion of your blood supply when you excercise. In order to avoid having your stomach and muscles competing for blood supply, it is probably a good idea to eat 2 hours (or so) ahead of the workout (this is harder or imposssible to do if you workout early AM). However, there are people who can almost eat and swim or excercise at the same time - so you have to see what works for you.
At night you can eat a few hours ahead and then eat the balance and/or most of your dinner as soon as you can after. Taking in carbs and protein within 30 to 60 min after a workout is a great (highly recommended) idea to help recovery and muscle development - this is when they are best able to use it and replenish glycogen and a critical time to eat. Taking in some water and carbs during a 1.5 hour workout will also help avoid bonking in the middle, especially at night after a full days work, if you haven't eaten. Some people don't tolerate solid food well before a workout or endurance event (belching, indigestion, barfing, etc.). If this is you, try taking liquid carbs a few hours before the workout - don't eat any solids 'til after.
My impression is that a younger metabolism enjoys greater flexibility and tolerance with respect to eating, digestion, and excercise. So 45+ requires greater attention to these details, if you want to realize the greatest gains from your effort.
