Not everyone will be into this as an entire plan for their training nutrition...
But I think you might find some good ideas from Rich Roll.
Rich was a great swimmer at Stanford and has now landed himself in ultra distance triathlon, running and cycling.
He is currently in Kona preparing to race The Ultraman over Thanksgiving weekend.
This little video clip gives a look at his post workout drink!
YouTube- Post-Workout Plant Strong Recovery Vita-Mix
Cheers and good luck Rich!
:)
Thanks everybody for all of the great suggestions. There seems to be a lot of consensus regarding the need to get some carb/protein mix in your body within 30 minutes of the end of a workout. Sometimes I feel like hell a couple of hours after a great workout and I'm pretty sure my post-workout meals are contributing to that.
Love the Rich Roll video ...I swam with his sister in college. I'd love to get one of those VitaMix blenders - $400 a pop though.
You got a problem with egg yolks? I'll tell you one thing, if I had to just stick to the white I'd probably never eat another egg again.
I am suggesting no fat for 30 minutes after workout.
Why is that?
Research shows that
- there is increased glycogen uptake immediately following exercise (0-30 minutes)
- that a protein+carb blend works better than carbs alone
- protein taken during this period may increase protein synthesis
Fat slows the digestive process which would decrease the benefits above.
Hey folks I am clueless when it comes to post-workout nutrition. Any thoughts on what is best after a 1.5 hour pretty hard swim workout?
Can you eat something right after the workout? I usually can't, so I drink a water bottle with Accelerade (not endorsing the taste), which has a 4:1 carb: protein ratio. That ratio seems to be the basic component of post-workout nutrition during normal training. But how it gets delivered is up to you and what your body agrees with (i.e solid vs. fluid). I have to wait about an hour until I can eat solid food after a longer workout. Hope this helps.
If you are not in a hurry, egg whites and toast.
You got a problem with egg yolks? I'll tell you one thing, if I had to just stick to the white I'd probably never eat another egg again.
