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RichPRO
Rich Sendmail

What do people recommend by way of during and post workout nutrition - gels, protein shakes etc?

asked 8 months ago | Report

I train 6-7 times a week across a number of sports, and feel i need to be taking something to combat aching legs and give me extra push particularly on runs over an hour. (1-2 a week). Not sure if I should maybe try a gel mid run and a regular post workout protein shake or something. I dont want to gain weight but think i need to supplement. Any tips, recommendations or guidance appreciated

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  • Scott M.
    Scott M. Sendmail

    Hi Richard,

    Well my first instinct would be to say a mid week recovery day LOL. Seriously though, this is going to vary from person to person but for me I like to get at about 45 minutes into my run (Only if I know I'm going well over an hour) as it takes about 15 to start getting it into your system, and roughly every 30 min after that, That seems to work for me. Having said that, everyone is different but that may give you somewhere to start ( if you use gels make sure you have water, as your body needs water to digest them and will steal it from cells if it needs). There are also beans and bars on the market if you cannot deal with the gels (some people cannot). And lastly on the subject, there are many homemade recipes that are pretty good on the market that you can try also.

    Ok, now as for post run nutrition, I use a supplement called Afterglow from BIOrhythm. This...http://www.supplementreviews.com/biorhythm/afterglow . It came highly recommended and has gotten very good reviews, it has worked great for me as most of what I do is cardio and it is specifically designed for cardio recovery. It is a little pricey but well worth it in my opinion.

    The only other thing I take is a multi-vitamin...One a day men's pro edge - this...http://www.amazon.com/One-Day-Multivitamin-50-tablet-Bottle/dp/B0039UT7DO . I am always a little skeptical of multis but I really have noticed a difference while taking this one, not sure if its the B vits in it or maybe antioxidents. It does have significant amounts of electrolytes that difficult to get elsewhere and maybe that has something to do with it also, who knows, I just know it works for me.

    Since I have started my current regimen of those 2 things I have noticed an increased amount of energy, better/faster recovery, less pain. As always, consult your doctor before starting anything if you have any doubts or have never taken anything before.

    Hope this helps give you some ideas, if you have any questions or anything just hit me up off the friends list

    answered 8 months ago |Report

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  • Jeff J.PRO
    Jeff J. Sendmail

    I crosstrain as well (running, cycling, flatwater kayaking) and would echo Scott's suggestion of consuming something around the 45min mark (gel, energy bar, power drink, etc.). I then repeat about every 45min after that and usually enjoy a plain yogurt (homemade) + fruit or granola when I get home.

    I try to avoid a rest day as I figure my kayaking day is primarily working my back and not my legs but sometimes we all need one - especially if you are trying to fight off a cold or some other malady.

    Make sure you keep your protein intake up throughout the week and I would also suggest trying to get a little extra sleep or a power nap if you have time.

    As always these are just suggestions, everyone is different, so YMMV.

    Cheers,

    Jeff

    answered 8 months ago |Report

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  • Paul
    Paul Sendmail

    I have typically 8-10 runs per week and have just recently introduced 2 swim sessions as a bit of variety.

    Personally i dont fuel during my runs at all. but i am religious about fueling directly after them.

    I make sure that i eat plenty of easily absorbed protein, (meat & dairy) drink lots of water and aim for 8.5+ hours of sleep every night.

    As long as i eat healthy i dont have to worry about gaining weight at all, In fact my calorie burn each week allows for a reasonable ration of 'sweet indulgences' if i was to fuel during training i wouldnt be getting the fat burning adaptions im seeking and would also have to control my diet more tightly.

    answered 7 months ago |Report

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