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?
So you're going to the pool on an empty stomach, swimming ~5k and wondering why you bonk?
11482
I'd eat that banana, or at least half of it, on the way to the pool instead of after your workout. ;) You don't have to swim on a full stomach, but a little something in there to prime your bloodstream with some free glucose will likely help.
For a month or two, I'd also bump that calorie count a couple hundred on days you swim and see how you feel and whether or not you gain weight. 2400 might not be enough for the amount of activity you are doing.
You say you're macros are 50/30/20, but I'm not seeing, based on the limited # of items you listed that you regularly eat, where you're getting your fat from.
When you put it that way it does sound dumb. I just can't keep food down first thing. I'll try thick liquids. I snack on peanut butter and apples, nuts, and cook with olive oil and coconut oil. Last week I started eating a spoonful of coconut oil before my swims and it seemed to help, but I constantly had coconut flavored burps. (This also seems silly in retrospect. Peanut butter would have been a much better choice.)
So you're going to the pool on an empty stomach, swimming ~5k and wondering why you bonk?
11482
I'd eat that banana, or at least half of it, on the way to the pool instead of after your workout. ;) You don't have to swim on a full stomach, but a little something in there to prime your bloodstream with some free glucose will likely help.
For a month or two, I'd also bump that calorie count a couple hundred on days you swim and see how you feel and whether or not you gain weight. 2400 might not be enough for the amount of activity you are doing.
You say you're macros are 50/30/20, but I'm not seeing, based on the limited # of items you listed that you regularly eat, where you're getting your fat from.
When you put it that way it does sound dumb. I just can't keep food down first thing. I'll try thick liquids. I snack on peanut butter and apples, nuts, and cook with olive oil and coconut oil. Last week I started eating a spoonful of coconut oil before my swims and it seemed to help, but I constantly had coconut flavored burps. (This also seems silly in retrospect. Peanut butter would have been a much better choice.)
