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HIM Taper Week Nutrition Question
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 2011-07-22 12:06 PM |
Expert  945    , Michigan |  Subject: HIM Taper Week Nutrition QuestionLooking ahead in my training plan at taper week (currently two weeks away) has me wondering how to adjust my taper week nutrition to satisfy my bodies nutritional needs without packing on an extra pound or two for race day. Two Questions: 1. Does gaining a pound or two during taper week really matter? Is it possible that it's a good thing in order to have more fat stores? I'm no nutritionist and honestly have no idea if extra weight is really fat stores or something else. 2. If gaining weight isn't a good idea, should I just eat fewer calories during taper week? What kind of calories (carbs, protein, fats, normal balanced diet)? If I'm not exercising, I tend to jump a good 2-3 lbs in a week if I leave all else constant. On a side note, I'm getting very excited for my first HIM (Steelhead Aug. 14th) and appreciate all the dialogue and questions the BT community asks and answers. I would have been a lost age grouper had I not discovered and become addicted to BT. |
| 2011-07-22 12:14 PM in reply to: #3610133 |
Runner | Subject: RE: HIM Taper Week Nutrition Question |
| 2011-07-22 12:16 PM in reply to: #3610133 |
Not a Coach 11473  Media, PA | Subject: RE: HIM Taper Week Nutrition Question If your training volume is coming down substantially, you should need fewer calories. But no need to make any big changes. You can 'gain' a pound or two just in water retention and that's nothing to worry about. |
| 2011-07-22 12:21 PM in reply to: #3610150 |
Elite 3515 Romeoville, Il | Subject: RE: HIM Taper Week Nutrition Question JohnnyKay - 2011-07-22 12:16 PM If your training volume is coming down substantially, you should need fewer calories. But no need to make any big changes. You can 'gain' a pound or two just in water retention and that's nothing to worry about. +1! I like to weigh myself after my last workout during peak weeks and then I won't weigh myself again after the race. Being an ex-obese dude, that makes me feel good, mentally, going into the race |
| 2011-07-22 12:23 PM in reply to: #3610150 |
Runner | Subject: RE: HIM Taper Week Nutrition Question JohnnyKay - 2011-07-22 1:16 PM If your training volume is coming down substantially, you should need fewer calories. But no need to make any big changes. You can 'gain' a pound or two just in water retention and that's nothing to worry about. While I agree with the above statement, I would argue that a proper taper means volume may be down, but intensity is still high, and that the additional calories should be used as a way to overload the muscle glycogen. |
| 2011-07-22 12:38 PM in reply to: #3610133 |
Pro 6520 Bellingham, WA | Subject: RE: HIM Taper Week Nutrition Question I view my taper weeks similar to recovery weeks. I want to continue to eat as balanced a diet as I can but with decreased volumes I'll switch to more "wet" foods like fruits and veggies. I do eat a lot of processed foods and try to substitute some of that out during recovery/taper. I guess I look at a lot of that as reward foods for putting in a really long workout and now I hold off on the reward food (especially beer) until after the race. Good luck on your HIM. I know how hard you've worked over the past months. August 14th is payday!! |
| 2011-07-22 12:58 PM in reply to: #3610175 |
Expert 945 , Michigan | Subject: RE: HIM Taper Week Nutrition Question Scout7 - 2011-07-22 1:23 PM JohnnyKay - 2011-07-22 1:16 PMIf your training volume is coming down substantially, you should need fewer calories. But no need to make any big changes. You can 'gain' a pound or two just in water retention and that's nothing to worry about. While I agree with the above statement, I would argue that a proper taper means volume may be down, but intensity is still high, and that the additional calories should be used as a way to overload the muscle glycogen.Yes, that's the plan. Intensity is still high, but volume is WAAAAAAY down. Edited by DV 1 2011-07-22 12:59 PM |
| 2011-07-22 1:01 PM in reply to: #3610133 |
Elite 4235 Spring, TX | Subject: RE: HIM Taper Week Nutrition Question If you don't gain weight during your taper, you're doing something wrong. You want to top off your glycogen and get a good deep hydration. Between these two, a few extra pounds is to be expected. I would keep your diet fairly normal, but maybe cut back a tiny bit on calories. |
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