What to do as you train?

canavanbn@hotma

What 'should' you be drinking?
Water? Lucozade?
How much..or maybe neither!?
I'm talking about a cardio session with some weights thrown in.
Thanks

kasintahan

I am led to believe that you need to keep your blood sugar up during and after the cardio to prevent muscle catabolism.

I buy pure glucose sweets (oatfield orange) in Tescos for cheap and munch one or two and then a protein shake after (one at breakfast and dinner too).

A 5km run for a 74kg person @ 13.5 kmph on a treadmill uses about 400 Calories according to the screen.


However I am no nutritionalist so I'd wait for some of the lads to reply.

Transform

canavanbn@hotma wrote:

What 'should' you be drinking?
Water? Lucozade?
How much..or maybe neither!?
I'm talking about a cardio session with some weights thrown in.
Thanks

Water during the session and a bananna or two after (within 30mins of end of session) and finally a substantial meal within 2 hours of session e.g. cooked chicken with brown rice, veg and a natural yoghurt with some dried fruit and nuts.

RonanC

Have a read of this referenced article on Pre/During/Post-Workout Nutrition.

Or if you'd just rather a quick summation of the piece, here is what is recommended:

Recap
0.8-1.0 g/kg of a 50/50 blend of dextrose and maltodextrin
0.4-0.6 g/kg of hydrolyzed whey protein or a blend of this and a whey isolate (a minimum of 50% hydrolyzed whey)
3-5 grams of BCAA
3-5 grams of glutamine
3-5 grams of creatine monohydrate.

*Drink ½ of this mixture pre (less than 15 minutes before exercise) and/or during your workout. Because of decreased gastric emptying during moderate to high intensity exercise, it has been hypothesized that during exercise supplements should be kept to a solution of 10% concentration or less (Anataraman et al. 1995). This means that a during exercise supplement will need to be mixed in 1-2 liters of water. That is a lot of fluid to drink during a 45-60 minute workout. If it is a little more concentrated, the results will probably not be affected much, so you need to see what is going to work for you.

irlirishkev

I tend to carry a bottle of water around with me, and take small sips as I need them. Large gulps causes bloatedness, hiccups, cramps, stitches etc.. well, for me anyway.
I drink a protein drink (EAS mass factor) immediately afterwards.. though I'm still waiting for it to do anything :rolleyes:
Then I have something to eat maybe an hour later..

K.

kasintahan

irlirishkev wrote:

I tend to carry a bottle of water around with me, and take small sips as I need them. Large gulps causes bloatedness, hiccups, cramps, stitches etc.. well, for me anyway.
I drink a protein drink (EAS mass factor) immediately afterwards.. though I'm still waiting for it to do anything :rolleyes:
Then I have something to eat maybe an hour later..

K.

I did not see any difference until I increased the weight I was lifting and doubled my protein intake (to 150grams+ per day).

tribulus

Buy a bag of glucose (500g)for 1euro at s/quinns or dunnes.
100g of it gives you 85g carbs.
So mix in some with your water - it dissolves well and drink.

This way you keep yourself hydrated and your glycogen levels reasonably high.

You can make it iostonic to your blood glucose levels (i think is somewhere between 6-9g/100ml, not certain though)
Same effect as lucozade and much cheaper.

500ml bottle lucozade isotoninc = 30-35g carbs
price = 1.20 - 1.60
500g bag of glucose = 425g carbs
price = 1euro (last time i bought it)