Sports nutrition- support needed

[SadieKate]

Autumn, go read up on glycogen. Anyone have links to good articles?

Endurance athletes are dependant on the glycogen stored in their muscles. When that is depleted, that's it. Sayonara. Bonk time. The only way to replenish it? Carbohydrates. There is evidence that replenishment can occur faster with if you eat a little protein with lots of carbs within 30 mins after exercise. You have to have quality carbs during the rest of the day. I have to go check out the recommended Nancy Clark's book, but what has stood me and hubby in excellent stead is Liz Applegate's book, "Eat Smart, Play Hard." She gives pretty good discussions about vegetarian diets, glycogen stores, necessary fat for muscle fuel, you name it, and she targets cyclists. She understands that this isn't a 20 min exercise routine and we have specific nutrition needs. I found her book packed with advice, easily read, understand and remember, total common sense. I think it would help you understand what your body needs for the exercise and weightloss both.

Keep us posted on your progress and how you're feeling.

SK

[AutumnBreez]

Think I am getting the hang of it.... Balance
I had scrambled eggs (2) and then had an orange bit later. 500ml x4 water
Lunch had toasted whole grain bread with breasted turkey, onion, green pepper, tomato, and smidge of hellmanns mayo. Snack later of some museuli
and peanutbutter. Hard boiled egg.
Dinner had a taco salad, used yogurt as sourcream sub. with only a couple of tortilla chips on side for some crunch. Bit of coffee in the evening with husband. Rode MTB yesterday afternoon. Had more water.

Not having the spins and change of vision as I before. And it all tastes sooo good. Yummmm!

[alison_in_oh]

Think I am getting the hang of it.... Balance
I had scrambled eggs (2) and then had an orange bit later. 500ml x4 water
Lunch had toasted whole grain bread with breasted turkey, onion, green pepper, tomato, and smidge of hellmanns mayo. Snack later of some museuli
and peanutbutter. Hard boiled egg.
Dinner had a taco salad, used yogurt as sourcream sub. with only a couple of tortilla chips on side for some crunch. Bit of coffee in the evening with husband. Rode MTB yesterday afternoon. Had more water.

Not having the spins and change of vision as I before. And it all tastes sooo good. Yummmm!

You're doing awesome, keep it up! Sounds so healthy! Balance and moderation indeed.

[SadieKate]

Oh, good! I've been thinking about you and so glad to hear you're doing better.

[LBTC]

breezey...that sounds great! a perfect food day!!

In case anyone cares....yesterday I had:

large bowl of muesli with one sliced banana and about 1 cup of frozen blueberries with one tall glass of watered down juice and lots of vitamins. (at about 7:00 am)

about 2 1/2 cups of salad (coleslaw mix, broccoli coleslaw mix, cucumber, zuchini, canned mushrooms, yellow peppers, red peppers, mixed bean sprouts, broccoli, quinoa, about 2 oz of spicy cooked chicken breast and maybe 1 1/2 tablespoons of honeygarlic/ginger sauce) (at about 11:00 am)

1 slice of banana bread (loaded with nuts, raisins, fruit, and no sugar choc chips)

about 1 cup of scalloped potatoes at 3:00 pm

2 1 hour kickboxing classes

1/2 serving of endurox recovery drink

popcorn with a wee bit o' butter and more hot sauce at about 9:00 pm



Today is not a kickboxing day so....no potatoes mid afternoon, but I will eat my carrots and boiled egg at some point, and probably a banana. lunch will be about the same, but a bit later. dinner will probably be a hearty soup. only exercise today is walk to work and back (1/2 hour each way), dog walks and, if I get through all the cooking I have to do tonight, maybe yoga. Tomorrow is kickboxing x 2 again, so I'll eat much like yesterday.

any comments/ suggestions for making that better?

oh, right, and about 4 cups of herbal tea with nothing in it throughout the day, and about 900ml of water through the 2 kickboxing classes, and a seriously watered down tall glass of juice with the popcorn.

my weight has been virtually steady state, 1 pound lost in 3 months, but my clothes fit better and various body parts are higher as a result of the kickboxing. once riding season is here in full force, that layer of fat will disappear and my muscles will be more clearly defined. expected weight loss should only be in the order of a maximum of 5 pounds over the summer, fat loss should be much more.

Keep going, everybody!! This keeping fit and eating healthy thing is really cool!!

Namaste,
~T~

[trigurl]

I made something yesterday that was good, I cooked some spinach in olive oil and put my egg white and whole egg in and cooked them then put a slice of provolone cheese in and melted it, I like spinach so it was great, I was having a creative moment. Also, I tried Buffalo meat last week, it was pretty good, I didn't find it any less fatty than good hamburger but the taste was better.

Just thought I would share, can we have a forum for this - recipes and good food we tried?

One more thing, when I rode Sunday I got pretty tired after an hour, I had bought some honey sticks and had one with me, I took it and it really helped. If anyone is interested I can give you the email addy for the lady, she has flavored honey too - I like the strawberry flavor. They are convenient to carry, you just bite on the end and the straw opens and you suck it out.

[AutumnBreez]

too much food and not enough exercise?...that is my problem, I am afraid that the couple of pounds gained in the last few days are due to getting in too much food.

[alison_in_oh]

too much food and not enough exercise?...that is my problem, I am afraid that the couple of pounds gained in the last few days are due to getting in too much food.

Don't weigh yourself daily. A pint of water weighs a pound, and you know how your body can retain or shed water! Heck, don't weigh yourself at all. Just keep tabs on how you fit your clothes and get your body composition (fat %) analyzed every few months.

To lose, calories out has to exceed calories in. But everything in moderation, there's a basal level of calories you need to ingest just to function. The amount of food you listed sounds great, just up the output to help take care of it.

[bounceswoosh]

Don't weigh yourself daily. A pint of water weighs a pound, and you know how your body can retain or shed water! Heck, don't weigh yourself at all. Just keep tabs on how you fit your clothes and get your body composition (fat %) analyzed every few months.

To lose, calories out has to exceed calories in. But everything in moderation, there's a basal level of calories you need to ingest just to function. The amount of food you listed sounds great, just up the output to help take care of it.

If you really *must* measure yourself somehow, a better option is a friend weilding a bodyfat caliper. You have to be very careful to use the caliper in the same way in the same place every time, though. I don't think it's possible to effectively use a caliper without a friend's help.