Post Race Nutrition - Triathlon Week

08-23-2004, 07:09 PM

I recently read the article in the July issue of Triathlete titled
"Optimal Fueling Post Exercise" by *the* man, Dave Scott. At the end of
the article, Dave gives some formulas for determining the amount of
calories you will expend during the exercise, and how many calories you
should ingest while doing it, and how much you need to take in the 15-45
minute critical period post exercise.

My question is: I did the number crunching, and according to his
formulas, I will expend approximately 5300 calories in my upcoming 1/2
IM race. So, that means according to his article, that I should take in
approximately 1400 calories during the race, and should try to get 1850
calories in the 15-45 minutes following the race. Do you think he means
that you need to get in the entire amount of calories during that 15-45
minute optimal time, or just start taking in the nutrition then, and
keep consuming until you can replenish all the calories? If he meant to
get the entire amount in that time, how do you accomplish this? I have
done many shorter races in the past, but none of this length. I have
completed a Marathon in the past, and I know from experience that I was
in no mood to eat much, let alone 1850 calories afterwards. So, how do
people go about getting in that much food without getting sick? Do you
think it matters if it is in solid form or liquid form, as long as you
try to keep that 4:1 carb:protein ratio?

Thanks,
--David

08-23-2004, 07:09 PM

Personally, I have always felt the more you can eat following a 1/2 the
better. Don't sow down on the stuff you will be craving, like McDonald's and
what not, try and fill yourself up with the good healthy stuff. And keep
feeding yourself all day/night. Your body will thank you for it. What I
usually do is have a big 1 liter Nalgene bottle with the Skim Milk powder in
it along with some Nestle Qwik in it. Then just drink that till it's gone.
Watermellon is great for sugar and water replenishment. A big ass cold cut
combo from Subway hits the spot too. Buy it early and trhwo it in a cooler
for after the race. Don't rely on what they have at the race since it is
either, never enough calories, or it is crappy food.
Slugging back some Ensures might do the trick as well. Just try not to fall
into the trap of "well I just ran a huge race, I can eat some crappy stuff
now." Your body won't appreciate it. :) I don't count the calories following
a race. But I do try and adhere to at least the 4:1 ratio. But I try and get
in some good Omega fats too. I believe they help considerebly.
My 2 cents
M~

"David Matusow" <[Only registered and activated users can see links. ]> wrote in message
news:[Only registered and activated users can see links. ].nasa.gov...
> I recently read the article in the July issue of Triathlete titled
> "Optimal Fueling Post Exercise" by *the* man, Dave Scott. At the end of
> the article, Dave gives some formulas for determining the amount of
> calories you will expend during the exercise, and how many calories you
> should ingest while doing it, and how much you need to take in the 15-45
> minute critical period post exercise.
>
> My question is: I did the number crunching, and according to his
> formulas, I will expend approximately 5300 calories in my upcoming 1/2
> IM race. So, that means according to his article, that I should take in
> approximately 1400 calories during the race, and should try to get 1850
> calories in the 15-45 minutes following the race. Do you think he means
> that you need to get in the entire amount of calories during that 15-45
> minute optimal time, or just start taking in the nutrition then, and
> keep consuming until you can replenish all the calories? If he meant to
> get the entire amount in that time, how do you accomplish this? I have
> done many shorter races in the past, but none of this length. I have
> completed a Marathon in the past, and I know from experience that I was
> in no mood to eat much, let alone 1850 calories afterwards. So, how do
> people go about getting in that much food without getting sick? Do you
> think it matters if it is in solid form or liquid form, as long as you
> try to keep that 4:1 carb:protein ratio?
>
> Thanks,
> --David

08-23-2004, 07:09 PM

Cheap recovery stuff:

1. skim chocolate milk
2. flax bread peanut butter sandwiches.
3. vitamin C tablets.

--
--------------------------
Andre Charlebois
AGC-PC support
[Only registered and activated users can see links. ]
BPE, MCSE4.0, CNA, A+

"David Matusow" <[Only registered and activated users can see links. ]> wrote in message
news:[Only registered and activated users can see links. ].nasa.gov...
> I recently read the article in the July issue of Triathlete titled
> "Optimal Fueling Post Exercise" by *the* man, Dave Scott. At the end of
> the article, Dave gives some formulas for determining the amount of
> calories you will expend during the exercise, and how many calories you
> should ingest while doing it, and how much you need to take in the 15-45
> minute critical period post exercise.
>
> My question is: I did the number crunching, and according to his
> formulas, I will expend approximately 5300 calories in my upcoming 1/2
> IM race. So, that means according to his article, that I should take in
> approximately 1400 calories during the race, and should try to get 1850
> calories in the 15-45 minutes following the race. Do you think he means
> that you need to get in the entire amount of calories during that 15-45
> minute optimal time, or just start taking in the nutrition then, and
> keep consuming until you can replenish all the calories? If he meant to
> get the entire amount in that time, how do you accomplish this? I have
> done many shorter races in the past, but none of this length. I have
> completed a Marathon in the past, and I know from experience that I was
> in no mood to eat much, let alone 1850 calories afterwards. So, how do
> people go about getting in that much food without getting sick? Do you
> think it matters if it is in solid form or liquid form, as long as you
> try to keep that 4:1 carb:protein ratio?
>
> Thanks,
> --David

08-23-2004, 07:09 PM

Here is an apropos article from Active.com
[Only registered and activated users can see links. ]

"David Matusow" <[Only registered and activated users can see links. ]> wrote in message
news:[Only registered and activated users can see links. ].nasa.gov...
> I recently read the article in the July issue of Triathlete titled
> "Optimal Fueling Post Exercise" by *the* man, Dave Scott. At the end of
> the article, Dave gives some formulas for determining the amount of
> calories you will expend during the exercise, and how many calories you
> should ingest while doing it, and how much you need to take in the 15-45
> minute critical period post exercise.
>
> My question is: I did the number crunching, and according to his
> formulas, I will expend approximately 5300 calories in my upcoming 1/2
> IM race. So, that means according to his article, that I should take in
> approximately 1400 calories during the race, and should try to get 1850
> calories in the 15-45 minutes following the race. Do you think he means
> that you need to get in the entire amount of calories during that 15-45
> minute optimal time, or just start taking in the nutrition then, and
> keep consuming until you can replenish all the calories? If he meant to
> get the entire amount in that time, how do you accomplish this? I have
> done many shorter races in the past, but none of this length. I have
> completed a Marathon in the past, and I know from experience that I was
> in no mood to eat much, let alone 1850 calories afterwards. So, how do
> people go about getting in that much food without getting sick? Do you
> think it matters if it is in solid form or liquid form, as long as you
> try to keep that 4:1 carb:protein ratio?
>
> Thanks,
> --David