I went to a few seminars this weekend.
There was one on nutrition which I made a couple of notes on.
The response might be either - already know, don't agree with or didn't know - but thought I might as well put them down here on the off chance they might help, or at least generate discussion about good nutrition.
20g of protein + 1g of carbohydrate per kg of weight straight after training will maximise the benefit from your recovery
2. Carb Loading.
You can build up extra carb stores for 3 days - and keep them for 3 days.
So if you're racing on Saturday then carb load on Mon,Tue, Wed then eat at a 'comfortable' level for Thu Fri so you don't feel uncomfortable when racing.
3. Pre Race.
2g of carb per kg of weight 3 hours before the start.
750ml sports drink (carb+electrolytes e.g. Gatorade) spread out over those 3 hours
Assuming you can draw on carbohydrate reserves for the first hour
Just over 1g of carbs per minute (will mean your body will process just under 1gpm) is a rough guideline - and spread out the intake as much as possible over that extra time.
Glucose + Fructose mixtures will mean your body will process more of the carbohydrate than Glucose alone (but adding sucrose doesn't make that much of a difference)
That was almost literally the notes I took so with any luck that makes some sort of sense. There was a lot more he was talking about but I kept on getting ..... distracted..... by Cassie Patten
looking surprisingly hot
Any other ideas about nutrition that can be put in handy bullet point form? (because any more detailed and it gets too boring to remember)
Including any disagreement with these points above?
no idea about 1, I have no concept of what a gram of protein is
the others seem to be pretty much what is accepted but with adjustments for the individual. most people would have carb loading a day later than you have it there so tues, weds, thurs eat normally on friday and race saturday