Post Workout Recovery and Long Workout Nutrition:
REFUEL
The main thing to keep in mind is "variety". As long as you are getting a good mix of foods in your post workout meal, you will be fine. Keep the foods in the first 30min focused on simple carbohydrates.
The whole 4 to 1 ratio has been shown to be in accurate in research numerous times. Regardless of the type of protein you ingest, it will slow down the absorption and breakdown of carbohydrate (glycogen synthesis. Your body needs carbohydrate directly after a workout to replenish your glycogen stores, that we only have a limited amount of.
But like i said keep it a variety with a carbohydrate focus in the first 30min. If you are trying to break 8:30 in IM, then splitting hairs in your post workout meals will be necessary ha ha, but otherwise just make sure you consuming something! Think food before supplements as well.
Protein replenishment plays a much important role a 45-60min or so after your workout. It will be KNOW means hurt you to take protein in right after your workout, just make sure its a small percentage. Like i enjoy making shakes with fruit, oatmeal or pure dextrose, and some sort of fruit juice. The yogurt will have a bit of protein and fat, but again no need to split hairs.
OTHER WAYS to PROMOTE RECOVERY POST WORKOUT
-Ice Baths
-Massage
-Massage w/ Foam Rollers
-Stretch if your ROM (range of motion) is below normal
-Sleep
NUTRITION DURING WORKOUT
The food/drink combination you take in during a workout solely depends on the individual and what they can tolerate.
We know from studies that we can ingest 1-2 grams a minute of carbohydrates. Some studies have even found up to 2.4. Depending on the individual, most likely anything over 2.0 is just going to sit in your stomach because your body can not break it down or oxidize it.
The best way to figure out what foods/liquid combination works best for you is trial and error. Start off low with .5-1 grams of carbohydrate and see how your body reacts. Each week increase the amount of carbohydrate ingested. If you find your self consuming up to 2.0 or 2.5, i would not go much more than that.
I have found athletes find combinations from .5 grams to 2.5, its all what your stomach can handle and your body can properly oxidize.
My 1/2 IM and IM athletes start figuring out there optimal fuel intake 4 months out from their race. This way come race day we not only know what amount of and combination of foods/liquids work best for them, but its also second nature to them, so they don't even have to think about it!
Hope this helps.
Happy Training!
Coach Jason
www.etacoach.com
