Week 2 + Workout Nutrition Stuff

Hi again! Let's keep those mileage updates rolling in. Many of you have requested that I post everyone's mileage updates on a public site (like here for example) but not everyone is on board with this. If you want to post your mileage updates then please use the 'comments' section at the end of each post. Don't be modest or embarrassed -- we're all in this together!

I've received some questions about nutrition before, during, and after workouts and would like to address them here if I may. Before doing a workout, there usually is no need to eat provided you're not insanely hungry, exhausted, or planning on doing more than 90 minutes of nonstop cardio. If you do eat before a workout then try to find a food that will sit well in your stomach and is rich in carbs and low in fat. High protein foods tend to be high in fat as well so try to avoid that gigantic bacon and eggs breakfast prior to workouts. Power Bars, Luna Bars, Gatorade, bread and butter, turkey sandwiches, and PB&J would be examples of good things to eat/drink prior to working out. Personally I like to water down the gatorade in a 1:1 ratio because it is too sugary. Oddly enough Gatorade now sells a watered-down version of Gatorade, slaps a different name on it (think it's 'G2') and charges more $$ for it.

If you plan on doing a long (90 minutes+) workout such as a long bike ride or hike, then you will need sustainable energy during the workout. I'm not a biology teacher as the science department is quick to point out, but the idea behind this is that the liver is the organ in your body which takes the carbohydrates from all the breads and starches you eat and converts them into glycogen. Glycogen is the most efficient fuel for the muscles so the body uses up all the glycogen first before it dips into your fat reserves (and then eventually muscle but this isn't a concern). Your body stores what amounts to roughly 120 minutes worth of glycogen for exercise, but after 90 minutes of straight exercise you will begin to feel worn down, and eventually 'bonk' or 'hit the wall'. To avoid this you should eat the same type of things that you would eat before a workout -- things that are high in carbs, low in fat, and will sit well in your stomach. Don't forget to hydrate liberally as well particularly during the summer months.

After the workout ends -- and this is especially important if you do a workout at the beginning of the day because you don't want to be exhausted all day -- you should re-hydrate and replenish calories between 15-60 minutes post workout. This is the physiological 'window of opportunity' when the body absorbs the maximum amount of good things you put into it. If you're really serious about this then you will be looking for a 4:1 ratio of carbs to protein in your post workout recovery meal or drink. Accelerade and Endurox are 2 drinks that have this ratio, and I believe PowerBar makes a recovery drink now as well. If you don't want to use these drinks, then at least have a minimum of 16 oz. of water and a light recovery meal. A sandwich or any snack food that's low in fat will do the trick.

As for protein shakes, you don't need them unless you are workout out twice a day and one of those workouts is weight lifting. Your muscles are built to recover quickly and if you treat them right then they will recover from the stresses of the workout.

Hope this helps. I'm sure I left a ton of stuff out but it's a start at least. Take care and happy exercise!