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Discussion: Nutrition during training
Subject: Nutrition during training By: Ty D. Written on: 2006-05-25 12:44:36 Message: I am planning my first 1/2 IM in October 2006 and just finished an Olympic tri. While I was training for the olympic I didn't really change my eating habits too much, but I definitely ate healthier. I'm not looking for a diet to lose weight, I just want to eat right and train well for the 1/2. I read something on anther post referring to paying close attention to nutrition when training for a 1/2. I just want to be in the best shape I can for the race. Any suggestions? ty
Subject: RE: Nutrition during training By: Ronald F. Written on: 2006-05-25 14:45:13 Message: Ty, You are already doing one of the most important things correctly ( not changing your habits too much ). Steady improvement is much easier to maintain. We all know what foods we should avoid but cheat anyway, cheating less is a real improvement. Weaning ourselfs from that wanting to feel full comfort food over eating thing is also huge. Next is finding the balance that works for us, we are all different in that respect and it can very from day to day based on what we do. As a super simple guidline- for aggressive workout days you will need carbs to burn ( not cookies and candy) healthy carbs. For recovery from workouts you will need protien but not in huge amounts. If you are always craving lots of food then you most likely have not found the best balance for yourself or you may not have gotten beyond the old habits of over eating yet. I don't believe that there is a best diet for all of us and that we must experiment for ourselves. Keeping a log book of what you eat and how you feel will help you to become aware of what works best for you. Ron
Subject: RE: Nutrition during training By: Dan W. Written on: 2006-05-25 15:56:32 Message: I know very little about the subject, but I received the link below this morning. It's about the food intake (carbs vs protein, etc.) of elite distance runners in Kenya. Obviously, there are some cultural differences between our lifestyles, diets, etc and theirs. Interesting? Yes. Useful? Don't know. http://www.active.com/story.cfm?story_id=13101 One "surprise" noted in the article is that the Kenyan runners' diet is high in sugar. You can bet it's a little more natural than the sugar in many of our diets. I like what Ron said about small changes in dietary choices. My diet is pretty bad. I committed (starting Monday morning after a Sunday race) to cutting out certain "bad" foods. After 30 days of this, I will work on getting more good foods in, but a complete overhaul has never worked for me in the past (low discipline). Good luck with your training.
Subject: RE: Nutrition during training By: Jose G. Written on: 2006-05-26 01:04:06 Message: I lost 50 pounds by training to improve personal running goals. Obviously the running alone helped burn fat but the improvement process helped shape eating habits. A few thought that helped me go from 220 to 170. I have since added some lb's in the form of muscle and 'age': 1. Log your diet, log your diet then log your diet. 2. Pick up 'Lore of Running' by Timothy Noakes. Excellent guide and reference book. I am very analytical person and this book breaks down everything for runners from beginners to ultra-freaks. 3. Snack on good foods all day. This is along the concept that 6 small meals is better than 3 average meals. 4. Get sleep.
Subject: RE: Nutrition during training By: Ty D. Written on: 2006-05-26 12:34:16 Message: Does the "Lore of Running" have tips on improving times and technique, along with nutrition? ty
Subject: RE: Nutrition during training By: Jose G. Written on: 2006-05-27 01:31:36 Message: The book is strictly aout running. But if you are going to beef up your training and race day distances then there is definitely relavent material. I come from a running and kinesiology background so the down and dirty analysis of the human bod y really gets me going. Biking and swimming are new to me so it will take me time to become comfortable with the mechanics, nutrition and maintenance. Check it out at a local book store before you buy to see if you even would be interested in the level of detail.
Subject: RE: Nutrition during training By: Jael A. Written on: 2006-05-27 12:39:43 Message: Ty, I bought a used book of amazon.com not too long ago called: Nutrition for the Endurance Ahtletes. It really helped me understand the ratio of carbohydrates and protein that need to be consumed pre, during and post training to help recovery time and maximize your perfermance during training and on race day. Everything that Ron told you is right on the money. This book explains in easy terms what needs to be consumed and why... I, for one don't eat junk (like fries, burgers, tostitos...etc....except for a trip to the Frozen Yogurt places once in a blue moon) and I tend sometimes to not eat enough calories for my consumption need. On an 1/2 IM distance the hydration and consumption of carbohydrates becomes extremely important. You need to drink every 15 to 20 minutes (depending on how much sweating you do) and consume 30 to 50 grams of carbs every hour for every workout over 75 minutes (according to the book). Get the book if you can, it is worth the $8.00 plus shipping. For me the adjustment for liquid intake and food intake was a big one; your fuel intake for a longer distance like the 1/2 IM can either make you or break you (you can bonk if you don't fuel properly), so you need to do this very methodically while you are training so that you don't not skip any steps on race day and still have energy spare after you get off your bike and have to do a 1/2 Marathon. An example, a friend of mine who did the Disney 1/2 IM with me, only drank a bottle worth of carbo boom during the bike ride (she should have drank at least 2 to three) and she cramped so badly when she started the run that she had to walk the entire 13.1 miles!....It was painful for her to have to do that because she had done marathons before.... Just work at it until everything becomes habit to you. You are doing the right thing to start early, this is going to help you have a great 1/2 IM race! Let us know if you need more info! Way to go! I am very excited for you! Jael
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