3 workouts, 3 recovery meals.
Marni Sumbal, MS, RD
As I mentioned in my last blog, recovery nutrition is important in the foundation phase, as it will help to kick-start the recovery process soon after your workout is complete. But you do not have to be super scientific and strict with what, how much and when you eat.
Remember - recovery is everything and anything that happens between two workouts and right now in your season, you want to create eating habits that make your body feel good all day long, so that you can maintain a consistent training regime (balanced with your busy lifestyle).
By working on your daily diet right now, you will set yourself up for great eating habits later on in your season when your training volume and intensity increase.
Here are three recovery meals that kept me training consistently last week.
(I had a pre-workout carbohydrate snack before all workouts and water during the workouts)
Remember - recovery is everything and anything that happens between two workouts and right now in your season, you want to create eating habits that make your body feel good all day long, so that you can maintain a consistent training regime (balanced with your busy lifestyle).
By working on your daily diet right now, you will set yourself up for great eating habits later on in your season when your training volume and intensity increase.
Here are three recovery meals that kept me training consistently last week.
(I had a pre-workout carbohydrate snack before all workouts and water during the workouts)
Swim Workout:
400 swim
400 buoy
Pre set:
8 x 50's kick w/ fins (on back). 10 sec rest
800 band/buoy/paddles - build from 75% to 85% throghout
MS 2x's:
8 x 50's band and paddles, 85-90%, 15 sec rest
6 x 75's (build by 2 from 80-90%), 20 sec rest.
Repeat
50 EZ cool down
Post workout eats:
Scrambled eggs with bell peppers, mushrooms and chives and a slice of rye bread with melted cheese.
Run workout: (outside on rolling hill course)Dynamic stretching
5 min walk
25 min run warm-up (nice and EZ, form focused)
Stop - let HR lower
MS:
5 x 1 mile - steady effort, conversational pace w/ 30 sec walk in between
~1 mile cool down jog
Post workout eats: 2 slices fresh challah raisin bread w/ honey, cinnamon and peanut butter
Smoothie (shared the following with Karel): 1.5 scoop Whey protein + 2 celery sticks + handful spinach/kale mix + 1/2 large banana + handful frozen berry cherry mix + 1% Organic milk (about 6 ounces) + water/ice as needed
Bike workout:
10 min warm-up
Pre set:
5, 4, 3, 2, 1 minute - increase cadence within each interval from cadence 75-100+rpm (no rest in between)
2-3 min EZ spin
MS: 10x's:
1 min Z2, choice cadence rpm
2 min at cadence 45-50 rpm (heavy gear work), Z2-Z3 effort (legs do the work, heart stays comfortable)
1 min Z3 effort, increase cadence from 50-95 rpm throughout
1 min EZ spin, choice cadence
5 min cool down
Post workout eats:
1/2 cup Oats + 1/2 cup cherry berry mix + 1/2 large banana sliced + Veronica's Health Crunch mix (chopped) + raisins + milk + cinnamon + drizzle of maple syrup
2-3 min EZ spin
MS: 10x's:
1 min Z2, choice cadence rpm
2 min at cadence 45-50 rpm (heavy gear work), Z2-Z3 effort (legs do the work, heart stays comfortable)
1 min Z3 effort, increase cadence from 50-95 rpm throughout
1 min EZ spin, choice cadence
5 min cool down
Post workout eats:
1/2 cup Oats + 1/2 cup cherry berry mix + 1/2 large banana sliced + Veronica's Health Crunch mix (chopped) + raisins + milk + cinnamon + drizzle of maple syrup