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Nutrition & Supplementation / Re: The Pre-competition Nutrition Thread
« on: October 16, 2017, 11:22:06 am »
For running/racing:
Been experimenting with my nutrition, even my pre-race nutrition, this had me feeling perfect. It's only N=1 but, optimistic about it.
2 hours before the race:
- black coffee
- 1 x avocado
- 1 x grapefruit
- coconut water
Very light meal, and contains all of the macros (except for complete protein actually). Stomach was completely settled, most likely because of the avocado (fat content). Legs/body felt great, sugar/electrolytes from grapefruit & coconuter water had me feeling great. Coffee had me amp'd and also helps with the "emptying out phase" which is really important.
FWIW, the day before, I actually reduced my fluid intake a bit, to try and "not urinate as much" before the race. I didn't want to be full of water when I woke up, peeing non-stop. So, I had some coconut water and such, but, as the day went on, only sipped small amounts of it and got the rest of my water from watermelon & grapefruit. That seemed to be a really good idea: since those fruits contain lots of water, not over saturating myself with extra water (water w/ lemon) seemed to work. I did get thirsty a few times and immediately went and drank small amounts of coconut water, only a cup instead of a glass. Also, got in a good amount of protein on this day via chicken (no eggs), and got in a good amount of carbs via a huge sweet potato and the sugar from fruit.
Here's the day before:
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136090/#msg136090
So, goals of this experiment were:
#1 - to prevent cramping during the race: Last race I had tons of watermelon, coffee, and a slice of bread.. Just felt way too much stuff bouncing around in my stomach, cramped up.
#2 - reduce bathroom usage: It's just ridiculous. I go to the bathroom so much and i'm light af.
#3 - feel explosive
#4 - have most of my food digested by the time I wake up, hence no heavy food after 6 PM - though, that was supposed to be 4:30 - 5 PM. I think that would have worked even better.
Been experimenting with my nutrition, even my pre-race nutrition, this had me feeling perfect. It's only N=1 but, optimistic about it.
2 hours before the race:
- black coffee
- 1 x avocado
- 1 x grapefruit
- coconut water
Very light meal, and contains all of the macros (except for complete protein actually). Stomach was completely settled, most likely because of the avocado (fat content). Legs/body felt great, sugar/electrolytes from grapefruit & coconuter water had me feeling great. Coffee had me amp'd and also helps with the "emptying out phase" which is really important.
FWIW, the day before, I actually reduced my fluid intake a bit, to try and "not urinate as much" before the race. I didn't want to be full of water when I woke up, peeing non-stop. So, I had some coconut water and such, but, as the day went on, only sipped small amounts of it and got the rest of my water from watermelon & grapefruit. That seemed to be a really good idea: since those fruits contain lots of water, not over saturating myself with extra water (water w/ lemon) seemed to work. I did get thirsty a few times and immediately went and drank small amounts of coconut water, only a cup instead of a glass. Also, got in a good amount of protein on this day via chicken (no eggs), and got in a good amount of carbs via a huge sweet potato and the sugar from fruit.
Here's the day before:
http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136090/#msg136090
So, goals of this experiment were:
#1 - to prevent cramping during the race: Last race I had tons of watermelon, coffee, and a slice of bread.. Just felt way too much stuff bouncing around in my stomach, cramped up.
#2 - reduce bathroom usage: It's just ridiculous. I go to the bathroom so much and i'm light af.
#3 - feel explosive
#4 - have most of my food digested by the time I wake up, hence no heavy food after 6 PM - though, that was supposed to be 4:30 - 5 PM. I think that would have worked even better.
