Subject: eating By: tiffany hartke Written on: 2005-02-15 13:39:58 Message: I am a normal midwest beginner triathlete
that needs a little help with my diet.
I have 2 kids and a husband that like to
eat normal meat and potatoe meals, normal meals, chicken on the grill, pork
burgers, mac and cheese, omelets,pancakes for breakfast, salads
I am afraid my normal eating habits are
affecting my training and performance,
and easy suggestions?? I want me kids
to eat normal and not make them obsesive at a young age, they eat good
maybe not totally healthy, but they are
kids, I just need a few pointers...
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Subject: eating By: Jamie Boward Written on: 2005-02-16 12:42:11 Message: I could type you a book on this subject (I am going back to school for exercise scinece and nutrition), but you don't necessarily have to completely cut out what you and your family eat you just have to eat in moderation. My best advice is check out the book Food for Fitness. It is written by Chris Carmichael (Lance Armstrongs coach). It has a ton of useful info in it and some examples of eating plans for beginners to pros to even sedintary people.
The biggest thing is to get your carbs in early. With being active you need carbs to transfer to energy throughout the day plus at night your body burns you carb storage. By restoring that early your body doesn't go to the liver for Glycogen (which is used for emergency and as a last resort). Plus by getting too much protein you tend to feel sluggish and tired because protein fills you up quicker with less calories but it isn't converted to energy very rapidly. You want to try to consume a little protein during breakfast and lunch but most of it at the end of the day since it helps your muscles recover and it helps you sleep. I try to get 60 percent carbs 18-20 percent protein and 20-22 percent fat (make sure it is good fat like poly-unsaturated and mono-unsaturated).
The main thing is you don't have to change your whole diet just cut the deep fried foods and go with mashed potatos or a baked potato instead of fries and maybe cut the meat to a smaller portion and add a bowl of rice or fresh fruit. The book is worth checking out for any person not just athletes!!
jamie
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Subject: RE: eating By: John Day Written on: 2005-03-01 17:03:02 Message: I eat right after a workout. I take a protein drink from HSN (Hypertrophic Sports Nutrition) you can find it on the web. It has protein and is basically a recovery drink. Nutrition is huge in the tri. Since we all work out a ton, the key is to provide your body with the adequate in order that you recover as fast and best as possible. I find that it is important to stay "fueled up" on long workouts (like the 40-100 mile bike rides, the long 10 plus mile runs) with a good drink that works for you- my buddies all take accelerade but I personally cannot stand the taste of it- I just go with gatorade and eat fig newtons on the bike. I love those.
As far as eating during normal meals- I try to include greens with every meal- I have 3 sons and they have to eat something green at dinner and then I clean up the rest. There is a ton of research on green veggies and what they can do for athletes. I haven't read "food for fitness" but I bet Chris Carmichael has stuff in there on greens. Lance weighs his food- they are that hardcore about his portions. It really can be a science. I spent years training without taking my nutrition seriously, and now I portion everything and "count points" on my food- after taking nutrition seriously I lost over 20 pounds and kept it off for over a year and am entering this season much lighter- that is important, hitting the season in peak condition. Good luck. Oh yes, and fries are of the devil. Eat them at your own peril!
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