General Discussion Triathlon Talk » Nutrition Tips for 2-a-days Rss Feed  
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2014-04-14 4:24 PM


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, Idaho
Subject: Nutrition Tips for 2-a-days
I'm currently training on a plan that incorporates 3 days of two workouts per week. This is the right amount of workouts for me right now, but I keep tinkering with nutrition during the hours in between workouts. I'm not quite dialing in on my nutrition yet. On the days when my second workout comes after a day of work, I'm hitting a bit of a wall.

What works for you? What are you eating and drinking? What keeps your energy where you need it in between workouts?

Thanks ahead,
Dan


2014-04-14 4:46 PM
in reply to: d.wilk

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Expert
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Greenville, SC
Subject: RE: Nutrition Tips for 2-a-days

i like to plan my first workout around lunch and breakfast.  either an hour or so after i eat breakfast, or before lunch where i eat afterwards.  I think fueling is pretty key to multiple workouts.  i'll have a recovery/protein shake after each workout as well. 

2014-04-15 5:54 AM
in reply to: d.wilk

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Subject: RE: Nutrition Tips for 2-a-days
Originally posted by d.wilk

I'm currently training on a plan that incorporates 3 days of two workouts per week. This is the right amount of workouts for me right now, but I keep tinkering with nutrition during the hours in between workouts. I'm not quite dialing in on my nutrition yet. On the days when my second workout comes after a day of work, I'm hitting a bit of a wall.

What works for you? What are you eating and drinking? What keeps your energy where you need it in between workouts?

Thanks ahead,
Dan


2 a days - I typically aim for 2700-3000 calories based on what my BMR...normally involves oatmeal pre swim; omelette (or similar post swim), lunch - normally leftovers from the night before - grilled chicken, rice, veggies etc; snacking on fruit/veggies during the day as needed, dinner - depends on what i'm in the mood for - but lean protein, 2-3 veggies, maybe some pasta
2014-04-15 7:20 AM
in reply to: 0

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Master
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Eugene, Oregon
Bronze member
Subject: RE: Nutrition Tips for 2-a-days
I do three to four doubles during most work weeks. I also have almost zero chance to snack during the work day (teacher), so I pretty much have to get my energy from meals. The following works for me:

Before AM workout--usually a bit of food (banana or energy bar), 1/2 cup of coffee
After AM workout--Fairly substantial breakfast with some protein and fat--usually wheat toast with peanut butter and bananas or muesli or oatmeal with nuts, fruit, and yogurt, coffee

Lunch: Biggest meal of the day. Usually rice with a meat, fish, or tofu dish, a couple of cooked veggies, small veggie soup or salad, fruit. It's a set meal our school offers to staff for about $3 and portions are pretty generous. I avoid anything that might not sit well during my PM workout, such as bread, cheese, and fatty meat. Sometimes I top it off with a smoothie--fresh coconut or bananas, yogurt with the banana smoothie, and black coffee The meal is provided free to local staff, so I'm hardly the only skinny woman eating a very full plate at lunch!

Occasionally I'll have a small snack and/or cup of coffee before the PM workout if I'm feeling particularly tired or (if I didn't find the options for the above meal appealing at lunch and ended up just having noodle soup or something) hungry. Usually a banana or a handful of nuts.

Dinner: Smaller. Usually something simple like the same food as breakfast, pasta with tomato sauce and tuna, or soup noodles with beef or tofu. Mostly carbs with a small amount of protein, maybe a veggie. My relatives in Europe do this--main meal at noon and just a light meal of leftovers, sandwiches, soup, or even breakfast foods for dinner--I think it's normal for there, although it might sound odd to most Americans. if I eat a good lunch mid-day, I find I'm usually not that hungry after a PM workout (swimming's the exception), mostly just tired and want to get dinner over with! I also go to bed really early since I get up at 4:45 to train, and have a hard time sleeping after a heavy meal.



Edited by Hot Runner 2014-04-15 7:24 AM
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