Athletes... advice please on nutrition while dieting.

Natasha233
Natasha233 Posts: 48 Member
edited October 2 in Food and Nutrition
Ok, so competitive crew (rowing) season started this week, and I was not prepared for today's 5000K AT ALL! Due to all of this MFP calorie counting, I have become more aware of what I put in my mouth and I don't want to return to old habits. Before a big race, it's totally normal to "carb up" and I would do this with bagels, veggies, flatbread pizza and cereals. However now I am trying to change a lot of that. I tried eating some extra sugars today, but to no avail, I was exhausted at the 2500 mark.

Any advice for me on what would be a healthy alternative for carbing up on pre-practice days/times? I just need the energy and not necessarily the calories lol.

Also - I don't take supplements - just fish oil.

Thanks everyone! - Natasha

Replies

  • Pebble321
    Pebble321 Posts: 6,423 Member
    If you are burning the energy you need the calories, you're not going to get energy without them.
    Personally I don't think carbs are a problem when you are so physically active (but then I don't have a problem with carbs anyway, so maybe I'm biased).

    If you know roughly how many calories you burn rowing then you could plan your day to get in extra cals the night before or on the day, maybe experiment to see what foods keep you going the best.
  • supermom1114
    supermom1114 Posts: 577
    You need the carbs, any sports RD will tell you this. Carbs=Energy. You have to fuel the intense workouts you are doing, or else your body will break down not only excess fat but also muscle. And it tends to pull from muscle more than fat because if you aren't giving it enough energy why would it want to lose its energy savings. Instead it uses lean body mass and this causes your performance to falter as well as your body fat percentage to go up without actually storing more fat. Everyone should look at food as fuel not an enemy but especially as an athlete you need to be fueling your body properly. Talk with your coaches and see if they have access to a sports RD for your team to help clarify things for you and set up a proper fueling food agenda for you
  • B3Streeter
    B3Streeter Posts: 292 Member
    Jelly Belly makes Sports Beans & they taste great! Eat some before you row. I get mine at GNC.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    When you say you don't take supplements, does that include bars and gels? If not, a clif bar before should be good. If yes, then you can't go wrong with a PB&J... its one of my favorite pr-workout meals.

    The simple sugars in the jelly will give you energy/calories quickly (wegmans makes an organic jelly that is good, Im sure places like trader Joes has options too, if you have them near you). The complex carbs in a quality whole grain/wheat bread will give you sustained energy, and the protein and fat in the peanut butter will help keep you full and limit muscle damage.

    Good luck with rowing!
  • Newfiedan
    Newfiedan Posts: 1,517 Member
    I 2nd the cliff bars, I am into week 3 of an extreme muscle building regimen and those are a staple of my diet, I love them great for the additional cals and carbs/protein. My fav flavour is the chocolate almond fudge. I also like Larabar apple bars they are great as well.
  • mikeyrp
    mikeyrp Posts: 1,616 Member
    This is pretty simple: Calories = Energy!

    Literally. A calorie is a unit of measure for energy...

    So - if you are going to do more sport you are going to need more calories to fuel it.

    My personal regime is as follows (Runner specific though I'm an ex rower)
    If I'm training in the mornings:

    Porridge or clif bar before working out.

    Carbs and protein (e.g. tuna & pasta bake) after working out

    Evening meal - whatever you would eat normally.


    If working out in the evening:
    Breakfast - whatever you would eat normally.
    Lunch - something high carb (but not necessarily protein)
    OR
    Light lunch & clif bar 1hr before working out
    Evening meal: Carbs and protein (e.g. tuna & pasta bake) after working out


    Always:
    Energy Gels during LONG workouts (I mean + 1h: anything less than an hour you really don't need them). I guess you could substitute for dried fruit or another cereal bar if you are determined to stay away from gels but I cant seem to take on anything else when doing long(er) distance runs.

    Snack on fruit and nuts during the day to ensure you replace all your work out calories. If you don't you will burn out and have no energy to do anything = pointless! I normally make a mix of 25g dried fruit, 25g nuts = 150 cals


    Now comes the interesting bit: approach...

    The thing is, you can just increase your activity level so that your daily allowance is higher, then dont log your exercise at all (or log it with 0 calories) Its actually better to spread the extra calories through the week - hence the term 'carb loading' where you consume carbs ALL WEEK leading up to a big event (Marathon/Half Marathon etc).

    I like logging my exercise so I don't do this - but I only care about the weekly average being on target... on a day-by-day basis I try to stay +/- 20% of target.
  • Natasha233
    Natasha233 Posts: 48 Member
    Ah you all sound so RIGHT! You are preaching to the choir folks - I guess I know what I am supposed to be doing and eating - now it is just getting my mind to do the right thing. I eat cliff bars and atkins bars when possible - no gels.

    I def need to still carb up - but in the healthy ways. I remember doing PB and J a while back and that worked - along with tuna sandwiches and sometimes a few cookies for sugar. Today I ate a lot of sugar and carbs - and I am hoping it will balance out somehow. In my mind it will - we shall see!


    Thank you for all of the advice and I will keep you posted on my progress.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Why change what worked before?
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