It's a couple of months later since my original query. I think I've got a handle on pre and post workout 'fuelling'. I no longer fast before my am workouts or yoga practices. I have a bit of protein upon waking and a bit of carb in the form of a date or half a piece of fruit before exercise. If my workouts are longer than 1 hour, I'll have another date in-between. After hot yoga, I'll have water with some electrolyte stuff thrown in (I lose over 2 pounds in water every session). After both yoga practices and workouts I'll have one of these: recipes.sparkpeople.com/recipe-detai l. asp?recipe=2524687 These 'Energy Balls' have a 3:1 ratio of carbs to protein. Later I'll have a protein something. Perhaps this: recipes.sparkpeople.com/recipe-detai l. asp?recipe=2374782 I'm aware that this is all 'running around food' and not 'sit down meals'. Sitting down doesn't happen until the pm so this is it for now. This might not be of interest to anyone but then again...
Edited by: PETALIA at: 7/23/2013 (17:46)
Fitness Minutes: (64,814) Posts: 5,605 5/22/13 6:16 A
If you're that concerned about it I'd ask a doctor or nutritionist
I believe in myself, I am a strong woman. I will reach my goals, NOTHING & NOBODY will hold me down. I will live my life with integrity and intention. I will set a good example for my daughters and my son. I will be a woman that makes my grand children proud when they look at pictures of me long after I've left this earth.
Fitness Minutes: (130,276) Posts: 1,368 5/19/13 7:41 P
Hmm...My workouts over this past year have become quite intense, daily, and extreme (they include 99*F hot power yoga, 6x/wk, over 90 min each time) Also, I don't practice endurance cardio much. I've always thought that a strength athlete's needs were the opposite of an endurance athlete's needs, thus the post workout meal orientation of carbs for one and protein for the other. It was hearing BB pronounce a 4:1 ratio, carbs to protein, good for both endurance as well as strength athletes that has spun my head. I read a bit more today about why carbs for some and protein for others....I think I'll keep things simple by way of making some carb additions. Because I don't practice cardio, calories burned are not so straight forward. When I did practice cardio, I was chronically underweight and my body would consume muscle for fuel. That was a complicated mess that has been sorted out. All is well. I suppose I'm attempting to preemptively avoid another mess. Perhaps I should just leave well enough alone. I do appreciate your thoughts. In particular, magnesium especially is helping me in all sorts of ways.
Fitness Minutes: (182,161) Posts: 2,028 5/19/13 2:00 A
From your post it's still not clear how intense your workouts are. Roughly speaking your post-workout snack might replenish 1/3 of calories burned (so a 600 calorie run earns a 200 calorie snack) or slightly more, with attention paid to reasonably high levels of protein (5-10g) and recovery-friendly nutrients like magnesium. Unless you're on the olympic rowing team that'll be good enough.
current weight: 146.0
Fitness Minutes: (130,276) Posts: 1,368 5/18/13 10:01 P
I've become overwhelmed trying to figure out what to eat post-workout. I've just listened to Brendan Brazier's (that vegan triathlete) latest stating that after both endurance cardio and resistance workouts, carbs and protein in a 4:1 ratio should be consumed 20 minutes after working out. Following that, a protein something should be consumed 30-90 minutes post-workout. Yikes! I am not that specific or scientific. Do I need to be? Googling a little, which can be both informative as well as taking one down a rabbit hole of labyrinthic truths and untruths, generally confirms this idea. I practice hot power yoga 6x/wkly. I practice HIIT, Tabata, plyometrics, ST, and other non-endurance activities about 3x/wkly. My BF is quite low. I've been worried about electrolytes, had some problems, and now all is well. Thus, I'd like to be intelligent about recovery in order to play as much and as hard as I do. Any ideas? Does anyone else contend with this sort of thing? I don't see that being a plant-eater creates any distinction in how I will tackle this problem but I imagine you all might have some ideas more up my alley than the gain muscle team. Thoughts?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.