There are three disciplines to a triathlon: swimming, cycling and running. The transitions -- getting from swimto bike, and from bike to run -- are considered the fourth discipline. In training, though, I think there's a third-and-a-half discipline, especially for those of us who are recent jumpers-on of the fitness bandwagon: Proper fueling.
I have done much research regarding how to eat properly when in training, and in preparation for a race. I.m still pretty much faking it, though I can't complain I'm carbing out during workouts or feel woozy from eating the wrong stuff. Carbs before workout (peanut butter and English muffins -- I think I've mentioned I'm 19% peanut butter by weight now -- bananas and yogurt), carbs and protein afterward (the blessed chocolate milk -- widely hailed as The Best Recovery Food Ever -- fish and rice and veggies and stuff).
But I keep reading how I should get x% of my calories from carbs, x% from proteins and x% from fats, and frankly, even with the anal-retentive level of food labeling we have in this country, I can't figure out what that means. How many grams of carbs equals how many calories? How many calories to a gram of fat? Saturated or unsaturated or polyunsaturated? Am I gettijng enough protein? Am I getting too much protein?
Best advice I have to go on is Canada's Food Guide, but erring on the high end of the range -- more calories, more servings of each food type. And I'm getting by. I haven't bonked in a workout.
But I sure would like to know how to reach that nirvana of carb/protein/fat balance. Not that I necessarily would hold to that diet; I'd just like to know how to do the math. If anyone can enlighten me, I'd be grateful.
The other dietary issue I have to work out is ... let's call it "processing time." I already have an issue with getting to work at 9 a.m. because it's a 1:15 commute and every morning between 7:45 and 8:00, nature calls rather urgently. (I'm sharing too much, amn't I?) I'm looking at about an 8:20 start time for the race. I have to a) ensure I'm carbed up and ready to go for that start and 2) work out how to make sure I'm not in the porta when the gun goes off.
Any advice (other than eat more peanut butter) would be appreciated.
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Have you tried mixing whey protein powder into your chocolate milk? I'm not sure if I'm a fan...but they do keep the drop in blood sugar at bay...
ReplyDeleteAs do the meal replacement drinks at Shoppers...when they are on sale, of course...
I just think of fruits and carbs before workout...protein after...and carbs...and then chips. ;-)
Yep, been adding protein powder to the Blessed Chocolate Milk. Vanilla flavoured, which was weird, but now seems normal. If I had a blender at work, I'd throw some peach-flavoured yogurt in there, too. That'd be a taste sensation.
ReplyDeleteA couple hours later, I almost always succumb to the lure of Cheetos or All-Dressed chips. Gawdawful for my stomach, but OMG how I love them ...