Hi SwimFans!
I'm having a bit of a problem with 'bonking' the crash after swimming a 5k workout or more. I'm a morning swimmer and have never swam on a full tummy, I also get up just barely with enough time to make it to the pool when it opens at 6. While working out I sip homemade Faker-aide and snarf down a protein bar and a banana afterwards with a cup of coffee (this is breakfast). I try to eat a carb rich dinner the night before, but I don't really think this helps.
I budget $10.00/day for food so nutrition needs to be cheap.
Suggestions? Recipes?
What does your general diet look like overall? I would suspect at $10/day and swimming 5k a day you probably just aren't getting enough calories, period. And probably not enough protein as a subset of that.
If spending some more to eat more isn't really an option, whole milk is a good choice.
I eat a 50/30/20 split of carbs/fat/protein taking in about 2400 cal/day at 145lbs I think that's pretty good. I eat a lot of rolled oats, brown rice, whole grain pasta, fish, chicken, veg (cabbage and broccoli are personal favorites), and fresh and frozen fruits.
I have a hard time with dairy. Lactose free milk is a good idea. Thanks for the tip on whole milk!
I'm not quite swimming 5k a day. I do 5-6k once or twice a week and keep it below 4k the other two or three days.
What does your general diet look like overall? I would suspect at $10/day and swimming 5k a day you probably just aren't getting enough calories, period. And probably not enough protein as a subset of that.
If spending some more to eat more isn't really an option, whole milk is a good choice.
I eat a 50/30/20 split of carbs/fat/protein taking in about 2400 cal/day at 145lbs I think that's pretty good. I eat a lot of rolled oats, brown rice, whole grain pasta, fish, chicken, veg (cabbage and broccoli are personal favorites), and fresh and frozen fruits.
I have a hard time with dairy. Lactose free milk is a good idea. Thanks for the tip on whole milk!
I'm not quite swimming 5k a day. I do 5-6k once or twice a week and keep it below 4k the other two or three days.
