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AngieSwims
February 20th, 2018, 12:21 AM
Hi SwimFans!

I'm having a bit of a problem with 'bonking' the crash after swimming a 5k workout or more. I'm a morning swimmer and have never swam on a full tummy, I also get up just barely with enough time to make it to the pool when it opens at 6. While working out I sip homemade Faker-aide and snarf down a protein bar and a banana afterwards with a cup of coffee (this is breakfast). I try to eat a carb rich dinner the night before, but I don't really think this helps.

I budget $10.00/day for food so nutrition needs to be cheap.


Suggestions? Recipes?

JPEnge
February 20th, 2018, 08:23 AM
What does your general diet look like overall? I would suspect at $10/day and swimming 5k a day you probably just aren't getting enough calories, period. And probably not enough protein as a subset of that.

If spending some more to eat more isn't really an option, whole milk is a good choice.

sunruh
February 20th, 2018, 09:58 AM
Hi SwimFans!

I'm having a bit of a problem with 'bonking' the crash after swimming a 5k workout or more. I'm a morning swimmer and have never swam on a full tummy, I also get up just barely with enough time to make it to the pool when it opens at 6. While working out I sip homemade Faker-aide and snarf down a protein bar and a banana afterwards with a cup of coffee (this is breakfast). I try to eat a carb rich dinner the night before, but I don't really think this helps.

I budget $10.00/day for food so nutrition needs to be cheap.


Suggestions? Recipes?


first off, why are you doing 5k plus a day?
are you training for race around manhatten? english channel? catalina swim?

AngieSwims
February 20th, 2018, 11:07 AM
first off, why are you doing 5k plus a day?
are you training for race around manhatten? english channel? catalina swim?

I enjoy long open water distances and I'm doing a 10k race series this summer. I just like swimming for long periods of time. :)

AngieSwims
February 20th, 2018, 11:17 AM
What does your general diet look like overall? I would suspect at $10/day and swimming 5k a day you probably just aren't getting enough calories, period. And probably not enough protein as a subset of that.

If spending some more to eat more isn't really an option, whole milk is a good choice.

I'm tracking my macros and typically hitting them at 50/30/20 Carb/fat/protein for 2500 cal/day at 145lbs I think I'm doing pretty good. I eat a lot of brown rice, rolled oats, beans, fish, and veg.
My big workouts are 5-6k about twice a week and 3.5-4 the other two days.

AngieSwims
February 20th, 2018, 11:59 AM
first off, why are you doing 5k plus a day?
are you training for race around manhatten? english channel? catalina swim?

I'm doing a 10k race series this summer and mainly swim open water. I enjoy swimming for long stretches of time, some folks like to bike centuries.

AngieSwims
February 20th, 2018, 12:04 PM
What does your general diet look like overall? I would suspect at $10/day and swimming 5k a day you probably just aren't getting enough calories, period. And probably not enough protein as a subset of that.

If spending some more to eat more isn't really an option, whole milk is a good choice.

I eat a 50/30/20 split of carbs/fat/protein taking in about 2400 cal/day at 145lbs I think that's pretty good. I eat a lot of rolled oats, brown rice, whole grain pasta, fish, chicken, veg (cabbage and broccoli are personal favorites), and fresh and frozen fruits.
I have a hard time with dairy. Lactose free milk is a good idea. Thanks for the tip on whole milk!

I'm not quite swimming 5k a day. I do 5-6k once or twice a week and keep it below 4k the other two or three days.

JPEnge
February 20th, 2018, 12:15 PM
I eat a 50/30/20 split of carbs/fat/protein taking in about 2400 cal/day at 145lbs I think that's pretty good. I eat a lot of rolled oats, brown rice, whole grain pasta, fish, chicken, veg (cabbage and broccoli are personal favorites), and fresh and frozen fruits.
I have a hard time with dairy. Lactose free milk is a good idea. Thanks for the tip on whole milk!

I'm not quite swimming 5k a day. I do 5-6k once or twice a week and keep it below 4k the other two or three days.

Lactose-free milk is not particularly cheap though, it's like twice the price of "normal" milk if I remember correctly.

2400 cals is probably enough at 145, you're right. If I were you I think I'd experiment with replacing some of those carbs with protein and see if anything feels different. In my experience (which, granted, is not extensive) protein is really the lynchpin macro. If I did my math right, you're getting 53g protein per day, which is right at enough for a sedentary person. And even not considering you activity level in your job and other aspects of your life, 4k-5k swimming is definitely not sedentary!

Your mileage may vary though, nutrition is a pretty individual thing.

AngieSwims
February 20th, 2018, 12:35 PM
Great advice! I'll try backing off on the carbs and get more protein and see if that helps.
Lactose free milk is not cheap, but it could work for post workout on my 'big' days.

What are your thoughts about pre-workout nutrition?

Gary P
February 20th, 2018, 12:53 PM
So you're going to the pool on an empty stomach, swimming ~5k and wondering why you bonk?
11482


I'd eat that banana, or at least half of it, on the way to the pool instead of after your workout. ;) You don't have to swim on a full stomach, but a little something in there to prime your bloodstream with some free glucose will likely help.

For a month or two, I'd also bump that calorie count a couple hundred on days you swim and see how you feel and whether or not you gain weight. 2400 might not be enough for the amount of activity you are doing.


You say you're macros are 50/30/20, but I'm not seeing, based on the limited # of items you listed that you regularly eat, where you're getting your fat from.

dinicti
February 20th, 2018, 01:12 PM
If you are not allergic--Peanut butter; somehow sneak some in before and after your work out. Full of protein and relatively inexpensive.

JPEnge
February 20th, 2018, 01:38 PM
Great advice! I'll try backing off on the carbs and get more protein and see if that helps.
Lactose free milk is not cheap, but it could work for post workout on my 'big' days.

What are your thoughts about pre-workout nutrition?

Working out right after waking up has a lot of variables to it. Some people (me) are better off with something in their system before getting the heart rate up. Some people's stomachs can't take it. Just in my case, I have ulcerative colitis which for me means I have a hard time with appetite for solid food first thing in the morning often, so my "breakfast" is usually a bowl of cereal before workout and then a shake of 12 oz milk, half scoop protein powder and half serving Carnation Instant Breakfast. Not the "cleanest" but it hits pretty much all my morning needs until snacktime and the shake gets me calories I'd otherwise might have a struggle getting with my aforementioned issues.

"Fasted cardio" is great for people that want to lose weight, but I suspect you aren't in that category. Maybe for the sake of experimentation, try that protein bar before workout, and to pull in dincti's contribution, have the banana with some peanut butter? That would get you some pre-workout energy and some extra protein at the same time.

ForceDJ
February 20th, 2018, 02:41 PM
I concur with Gary P above. I don't think it's necessarily the amount of calories you're consuming, the issue is when you're consuming them. You need more calories available when you swim. You might also consider a protein/power shake in the morning before you swim.

Dan

AngieSwims
February 20th, 2018, 04:46 PM
I have a hard time eating first thing in the morning. I grew up swimming and was never able to eat before morning practice without seeing it again right away.

I'll try the banana blended with some water and peanut butter and see how it goes.
THanks!

AngieSwims
February 20th, 2018, 04:53 PM
So you're going to the pool on an empty stomach, swimming ~5k and wondering why you bonk?

11482


I'd eat that banana, or at least half of it, on the way to the pool instead of after your workout. ;) You don't have to swim on a full stomach, but a little something in there to prime your bloodstream with some free glucose will likely help.

For a month or two, I'd also bump that calorie count a couple hundred on days you swim and see how you feel and whether or not you gain weight. 2400 might not be enough for the amount of activity you are doing.


You say you're macros are 50/30/20, but I'm not seeing, based on the limited # of items you listed that you regularly eat, where you're getting your fat from.





When you put it that way it does sound dumb. I just can't keep food down first thing. I'll try thick liquids. I snack on peanut butter and apples, nuts, and cook with olive oil and coconut oil. Last week I started eating a spoonful of coconut oil before my swims and it seemed to help, but I constantly had coconut flavored burps. (This also seems silly in retrospect. Peanut butter would have been a much better choice.)

aztimm
February 20th, 2018, 06:19 PM
You might also consider a protein/power shake in the morning before you swim.


I'd be wary to recommend any protein powders or shakes as they can elevate creatine levels. Just from 1 shake a day, 5 days a week, my levels were high enough that my doctor told me to stop.

I'd much more suggest some natural ways of getting protein, such as milk or yogurt, which is what I do.

ForceDJ
February 22nd, 2018, 12:24 AM
I'd be wary to recommend any protein powders or shakes as they can elevate creatine levels. Just from 1 shake a day, 5 days a week, my levels were high enough that my doctor told me to stop.

I'd much more suggest some natural ways of getting protein, such as milk or yogurt, which is what I do.

Of course that was just an example/suggestion. What works for one may not work for another. Every person's dietary needs/likes are different. Personally my breakfast and lunch shakes are all vegiterian (pea protein, oats, spinach, blue berries, honey, almond milk, peanut butter, etc.)...though I'm not a vegetarian. It gets me though 4000m+ workouts.

Dan

dwimbley
February 23rd, 2018, 09:20 PM
Well have you ever looked into AXIO? its brain food and the only of its kind. It has a U.S. patent on it and is the only one in the world of its kind for natural energy and focus throughout the day. https://youtu.be/n4jcafkZP_s
Also should take a look into a nutrition protein Shake also the only of its kind. https://youtu.be/sENp0baa5JY

Karl_S
February 24th, 2018, 03:07 PM
...
I'd much more suggest some natural ways of getting protein, such as milk or yogurt, which is what I do.
I second this. Canned tuna is very inexpensive, tasty, and packs a ton of protein.

Glenn
February 24th, 2018, 05:38 PM
Try keeping 3 or 4 red grapes at your bedside to eat when you wake up during the night (one each time you wake). That will keep your blood sugar up.

aztimm
February 26th, 2018, 02:37 PM
I second this. Canned tuna is very inexpensive, tasty, and packs a ton of protein.

There's so many possibilities. I get the large tub of Chobani yogurt (it is my preference, I know there's hype). It is about $5 and lasts me a week.
I get single-serve chocolate milk, a 9-pack from Sam's Club, for about $9. I have one of those a day.

And to be super cheap... If you get up early enough, 1/2 of a Peanut Butter & Jelly sandwich before a long workout can be a lifesaver. When I was doing long rides (like 4+ hours/70+ miles), I'd do that, and sometimes bring the other half with me. That seems to last almost forever.

On weekends when I swim in the afternoon I'll have a bowl of whatever fruit I happen to have (lately strawberries and blueberries) with a few spoons of yogurt. Sometimes I'm just craving sugar, and the fruit at least gives that naturally.

Gdavis
February 26th, 2018, 06:37 PM
Has anyone suggested oatmeal/porridge? For convenience, I use these https://www.target.com/p/gerber-organic-2nd-foods-banana-blueberry-blackberry-oatmeal-3-5-oz/-/A-14528755. When I make my own I like oatmeal, banana, blueberry, honey mush. I find it very easy to digest either before or during a swim.

jfacole
February 27th, 2018, 06:15 PM
Have you considered a Keto based diet?