So I'm looking for a lot of different kinds of advice:
I first started swimming about 5 years ago during college, swam for (roughly) 2 years, and then had 3 years break while I was getting through a lot of transitions in my life. (Graduating college, getting a job, etc...) I started swimming again in February and have since lost about 40 pounds (and working on the 45th right now). However - this was not without a dietary overhaul, and lifestyle overhaul.
I now lift, coach/play basketball with a youth league, and swim, but with the summer approaching, I'm concerned about stretching myself potentially too thin (something I'm VERY prone to do). As the summer gets in to full swing, I have a basketball league, a slow pitch softball league, plus still coaching/playing, lifting, and swimming.
So the subject of this thread comes in - once I hit about yard 3000 of any given masters practice (some have been up to 4800 thus far) - my achilles, calves, ankles, etc all start cramping up like crazy and it makes it extremely difficult to finish any given practice. I eat at least 1 banana a day, drink roughly 1-2 gallons of water a day (difficult to keep track), and eat other high potassium foods consistently (avocados, plum prunes...).
So naturally - I have a few questions going forward (and these are just the start!)
1) Is there a solid resource that any of you use that helps you plan meals, balance your diet and minimize recovery times?
2) Where do many of you go to find good lifting programs that are going to keep things mixed up and are going to impact the full body?
3) I know rest is an essential part of growth during a workout program - is there a resource that you use to help you figure out what's the "right" amount for you depending on your activity level?
4) What are your feelings on things like Gatorade? I look at it mostly as sugar water and the only times I'm prone to drinking it is during meets when I can't really eat.
Thanks in advance! I appreciate any suggestions you may have!
So naturally - I have a few questions going forward (and these are just the start!)
1) minimize recovery times
2) Where do many of you go to find good lifting programs that are going to keep things mixed up and are going to impact the full body?
3) I know rest is an essential part of growth during a workout program - is there a resource that you use to help you figure out what's the "right" amount for you depending on your activity level?
4) What are your feelings on things like Gatorade? I look at it mostly as sugar water and the only times I'm prone to drinking it is during meets when I can't really eat.
1.) I struggle with recovery myself, especially after a hard double workout. I try to eat carbs and protein immediately after practice. Not an hour later, right after. You can use a powder (Hammmer, Endurox, PureSport, Muscle Milk, etc) to make a post workout recovery drink. Since whey doesn't always agree with me, I often eat an energy bar (I like Protein Fusion) or down 25 oz of liquid protein (the tubes often contain potassium and sodium as well) with a banana. The tubes are great because you can hop out of the pool and drink it down immediately. I'm trying these right now: www.mothernature.com/.../206592.html
2) P90X
3) I force myself to take one day off a week.
4) Gatorade gives me heartburn personally, so I don't drink it. However, I have struggled with cramps and find it essential to drink something with electrolytes in it. My cramps have diminished quite a bit my drinking Smart Water during workout and throughout the day. Or you can make your own electrolyte drink. I like the Gu Brew blueberry pomegranate flavor. I also like Endura because it is gluten/lactose free. You may also need magnesium to help with the cramping; a magnesium deficiency is common among adults even when you're eating healthy. There is a product called Sport Legs that contains magnesium & calcium that you can take before exercising. Magnesium also comes in liquid and powder form.
So naturally - I have a few questions going forward (and these are just the start!)
1) minimize recovery times
2) Where do many of you go to find good lifting programs that are going to keep things mixed up and are going to impact the full body?
3) I know rest is an essential part of growth during a workout program - is there a resource that you use to help you figure out what's the "right" amount for you depending on your activity level?
4) What are your feelings on things like Gatorade? I look at it mostly as sugar water and the only times I'm prone to drinking it is during meets when I can't really eat.
1.) I struggle with recovery myself, especially after a hard double workout. I try to eat carbs and protein immediately after practice. Not an hour later, right after. You can use a powder (Hammmer, Endurox, PureSport, Muscle Milk, etc) to make a post workout recovery drink. Since whey doesn't always agree with me, I often eat an energy bar (I like Protein Fusion) or down 25 oz of liquid protein (the tubes often contain potassium and sodium as well) with a banana. The tubes are great because you can hop out of the pool and drink it down immediately. I'm trying these right now: www.mothernature.com/.../206592.html
2) P90X
3) I force myself to take one day off a week.
4) Gatorade gives me heartburn personally, so I don't drink it. However, I have struggled with cramps and find it essential to drink something with electrolytes in it. My cramps have diminished quite a bit my drinking Smart Water during workout and throughout the day. Or you can make your own electrolyte drink. I like the Gu Brew blueberry pomegranate flavor. I also like Endura because it is gluten/lactose free. You may also need magnesium to help with the cramping; a magnesium deficiency is common among adults even when you're eating healthy. There is a product called Sport Legs that contains magnesium & calcium that you can take before exercising. Magnesium also comes in liquid and powder form.
