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Attackpoint - performance and training tools for orienteering athletes

Discussion: Volume

in: bhall; bhall > 2023-02-14

Feb 15, 2023 12:48 PM # 
Solid plan. Reading this with my coaching hat on, the question that comes to mind initially is if you are fueling enough before/during/after workouts? Even if you are getting enough to eat throughout the day, if you aren’t fueling the workout adequately (and I say workout meaning any training, not just track stuff), you can be in a state of relative energy deficiency, which can cause an endless parade of niggles. Sadly, women seem more sensitive to under fueling than men, so guys can get away with a lot more unintentional abuse on their bodies.

The recommendation I give my kids is 1g carbs per kilo of body weight per hour before training, plus ~10g protein, for pre-workout. 1g carb/kg/hr during any training >1hr, and then a substantial snack with 3:1 ratio of carb:protein within 30min of finishing training, ideally with an actual meal following within 2-3h after that. The harder the workout the bigger the snack during your glycogen window. Directly affects energy for your next workout, even if it’s the next day.

So that could look like a bagel pb&j 1.5h before training, drink mix during, and chocolate milk and a banana after. Or if you like bars, use those. Or bean and cheese burritos. Or a protein shake if you’re into those. Or if you’re training in the morning and don’t have time/don’t want to eat, a glass of OJ or other juice. Doesn’t really matter, as long as your body has available carbohydrate surrounding your workout.

You don’t get faster during training, you get faster when you recover, and then adapt. Fuel helps you do that. Fuel also helps you stack consistent blocks, which is what builds fitness.

Sorry if that’s preachy, just thought I should throw it out there for if it helps.
Feb 16, 2023 1:52 PM # 
We have early morning practices so I can't really get anything like a bagel and pb in before, but I do typically have a little bit of sugary cereal or a handful of gummy bears to make sure that I have something. After practice is straight to breakfast so I'm always getting a full meal in then.

Thank you for the reminder though, it's always good to hear again.
Feb 16, 2023 10:42 PM # 
if pre-run nutrition is hard (but is prolly necessary) it might be worth investing in 24pks of sugary drinks! get a hit of glucose in a liquid way that won’t hold you down

This discussion thread is closed.