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2007-06-04 2:42 PM

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Subject: Calorie Deficit

ok...I just researched the nutritional information for what I ate this morning.  Basically, I consumed 790 calories (35g fat and 53g protein) as I drove to where I work (35 miles away).  I then burned 730 calories running 7 miles.  I started my bike ride and, not surprisingly, bonked....probably only had 60 calories to burn. 

What do you morning workout people eat?  I am sort of finicky and, besides shot bloks, can't choke down gels.  I LOVE hard boiled egg whites (don't eat the yokes), but that is all protein and, I think, low in calories.  Also complicating the issue is that I really want to lose 12-15 pounds.

Help, please!



2007-06-04 2:44 PM
in reply to: #829098

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Subject: RE: Calorie Deficit
How in thew world did you consume 53g of protien in the morning?!
Your issue is lack of carbohydrate, that's where your energy is and doesn't seem to be part of your morning. That's the problem.
2007-06-04 2:51 PM
in reply to: #829098

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Subject: RE: Calorie Deficit
Your fuel supplies are not limited to what you consumed immediately prior to working out. Your primary endurance fuel is glycogen stored in your muscle and liver; normally you would have enough to fuel a two-hout endeavor. Your "bonk" is more likely related to a lack of fitness, or psychsomatics.
2007-06-04 2:57 PM
in reply to: #829098

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Subject: RE: Calorie Deficit

Thanks guys....sorry-I only had 22g of protein prior to the run.  I have NOW (3:50p.m.) had 53g protein.

Not sure what psychosomatics is but it sounds like it's "in my head".  Maybe I am just WAY less fit than I think I am.  I basically do this workout M,W, and F and usually fair better.

So to get more carbs (energy), eat more breads, bagel, English muffin for breakfast?

Thanks

2007-06-04 3:03 PM
in reply to: #829149

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Subject: RE: Calorie Deficit
Probably 99% of "bonking" is dehydration/electrolyte related  Did you drink enough????
2007-06-04 3:07 PM
in reply to: #829149

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Subject: RE: Calorie Deficit
Afletcher - 2007-06-04 3:57 PM

Thanks guys....sorry-I only had 22g of protein prior to the run.  I have NOW (3:50p.m.) had 53g protein.

Not sure what psychosomatics is but it sounds like it's "in my head".  Maybe I am just WAY less fit than I think I am.  I basically do this workout M,W, and F and usually fair better.

So to get more carbs (energy), eat more breads, bagel, English muffin for breakfast?

Thanks



Hey how's it going! Well I'm sure everyone will just flame me for this but I get my a.m. energy from mostly pop tarts! My stomach is not the greatest in the early morning so I usually just eat a couple of pop tarts or granola bars. Now, do you bike right after your run or is it later in the day? I usually try to take in some carbs on the ride via gatorade and gels and sometimes an energie bar.
-JM


2007-06-04 3:24 PM
in reply to: #829098

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Subject: RE: Calorie Deficit
I'm not sure about that other stuff, but I do know that if you have trouble eating enough to work out as hard as you would like to in the morning, some of the powdered drinks are really helpful.

I agree with the glycogen stores comment -- eating well and hydrating the day before can make a difference.

I have hypoglycemia, so there is no "working out" in the morning without some fuel. Remember the solid food that you eat takes a fair amount of time to be digested and used for fuel. So if you eat something and then begin working out shortly thereafter, that food is not entirely or immediately available to be used as fuel. And your body starts diverting energy to the workout and then less to digesting. Hence the reason some people get upset stomachs, etc.

A cycling friend sent me to this website last year: www.e-caps.com

I use their HEED and PERPETUEM products; as well as the chocolate chip bar on occasion. Love the stuff. Love their company and all of the information they share about nutrition and sport.

Edited by cmbcwb3 2007-06-04 3:30 PM
2007-06-04 3:30 PM
in reply to: #829098

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Subject: RE: Calorie Deficit

Thanks everyone.  Didn't have a lot to eat last night and it was about 6:00pm when we ate.  The workout was 14 hours after dinner.  That probably didn't help.  I'll try everyone's suggestions...not all at once, but you know what I mean.

THANKS!

2007-06-04 3:59 PM
in reply to: #829098

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Subject: RE: Calorie Deficit
I eat 6-8 egg whites and about 6 stalks of celery for breakfast...mmmmm. You want to eat your carbs right after excerise. It is at that time that your bady can best handle them and also replenish. The general rule for endurance athletes is to eat carbs within the same amount of time you worked out. i.e. if you biked for 45 minutes, you would have 45 minutes to eat. Carbs are also handled very well if ingested while training. Lots of good info here http://www.johnberardi.com/

Wally
2007-06-04 4:03 PM
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Subject: RE: Calorie Deficit

88Wally - 2007-06-04 3:59 PM I eat 6-8 egg whites and about 6 stalks of celery for breakfast...mmmmm.

Not only does that sound nasty, but it is low on carbohydrates and probably not a good pre-workout meal. What is the rationale for this egg white and celery breakfast?



Edited by the bear 2007-06-04 4:04 PM
2007-06-04 4:37 PM
in reply to: #829311

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Subject: RE: Calorie Deficit
the bear - 2007-06-04 4:03 PM

88Wally - 2007-06-04 3:59 PM I eat 6-8 egg whites and about 6 stalks of celery for breakfast...mmmmm.

Not only does that sound nasty, but it is low on carbohydrates and probably not a good pre-workout meal. What is the rationale for this egg white and celery breakfast?



It may be nasty to you but you could substitute any protein and veggie's that are appealing. It's the basis of John Berardi's nutrition system. You eat enough veggies which have a high ph to offset the low ph acidic proteins. Then...it's all about nutrient timing. It's what you ate after your last workout or during your current workout that matters. Check out his website, I'm sure I'm not doing the diet justice by trying to explain by myself. I can tell you this though, I have lost 30 pounds, have never bonked and ate eggs and celery before my morning bike/run yesterday and felt great. No burping, farting or cramping...lol.

Wally


2007-06-04 4:43 PM
in reply to: #829170

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Subject: RE: Calorie Deficit
Afletcher - 2007-06-04 3:57 PM


Thanks guys....sorry-I only had 22g of protein prior to the run. I have NOW (3:50p.m.) had 53g protein.

Not sure what psychosomatics is but it sounds like it's "in my head". Maybe I am just WAY less fit than I think I am. I basically do this workout M,W, and F and usually fair better.

So to get more carbs (energy), eat more breads, bagel, English muffin for breakfast?

Thanks



Hey how's it going! Well I'm sure everyone will just flame me for this but I get my a.m. energy from mostly pop tarts! My stomach is not the greatest in the early morning so I usually just eat a couple of pop tarts or granola bars. Now, do you bike right after your run or is it later in the day? I usually try to take in some carbs on the ride via gatorade and gels and sometimes an energie bar.
-JM



I do this exact same thing and seem to have pretty good luck - 2 pop tarts and then gatorade and gels on the bike! I am sure there are better alternatives but it has worked for me.
2007-06-04 4:44 PM
in reply to: #829149

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Subject: RE: Calorie Deficit
Afletcher - 2007-06-04 2:57 PM

Thanks guys....sorry-I only had 22g of protein prior to the run.  I have NOW (3:50p.m.) had 53g protein.

Not sure what psychosomatics is but it sounds like it's "in my head".  Maybe I am just WAY less fit than I think I am.  I basically do this workout M,W, and F and usually fair better.

So to get more carbs (energy), eat more breads, bagel, English muffin for breakfast?

Thanks



Well, preferabley maybe a Cliff Bar or some oatmeal...something easy and quick 1-2 hours before you start if possible.
2007-06-04 4:48 PM
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Subject: RE: Calorie Deficit
88Wally - 2007-06-04 4:37 PM
the bear - 2007-06-04 4:03 PM

88Wally - 2007-06-04 3:59 PM I eat 6-8 egg whites and about 6 stalks of celery for breakfast...mmmmm.

Not only does that sound nasty, but it is low on carbohydrates and probably not a good pre-workout meal. What is the rationale for this egg white and celery breakfast?

It may be nasty to you but you could substitute any protein and veggie's that are appealing. It's the basis of John Berardi's nutrition system. You eat enough veggies which have a high ph to offset the low ph acidic proteins. Then...it's all about nutrient timing. It's what you ate after your last workout or during your current workout that matters. Check out his website, I'm sure I'm not doing the diet justice by trying to explain by myself. I can tell you this though, I have lost 30 pounds, have never bonked and ate eggs and celery before my morning bike/run yesterday and felt great. No burping, farting or cramping...lol. Wally

I'd be shocked to hear that you did bonk on a 38-minute bike ride. When you start going out for 4-hour rides, you may want to investigated sounder nutrition principles.

2007-06-04 7:46 PM
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Subject: RE: Calorie Deficit

Not really how it works. No idea of what you consumed for carbs in the AM or the night before or in general in your everday eating.

Read this

In the AM before a race whether its a Sprint up to HIM, or training I; 1) Drink water, 2) Eat a bananna, 3) Have coffee, 4) Consume a gel with water 5-10 min before kickoff.  If duration is 1-1.5 hour I'm usually ok, or might hit a small gel depending on how I feel.  If 1.5-2hr then I'll take another Gel or eat half a power bar.  If 2-2.5 hrs I'll eat another half power bar or do another gel.  If longer than 2.5hrs I'll bring long something like Hammer Nutrition Prepeteum instead and do some gels.  If it's hot and I'm sweating a lot, I'll swallow some eletrolytes.

If you would have asked me this last summer I was clueless.  Then I read the guide linked above, changed the way I eat (lots of fruits and veggies) and it all came together for me.

2007-06-04 7:58 PM
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Subject: RE: Calorie Deficit

Electrolytes and what they are and when I need to replentish them might be the/a missing link here.  I assume electrolytes are sodium, minerals, ect that are lost thru sweat (I was soaked this morning).  I have always been leery of taking suuplements without understanding what they are and why I need them.

If I take some electrolyte replacement capsules, then will I always have to take them to hit the same level of achievement during my workouts or will my body tell me when it needs them?

Thanks a lot guys....nutrition should not be this hard.  My theory is that if it is in the form that God made it (or reasonably close to it's natural form), it should do the job.  Obviously, that's not getting the job done - no offense to God.



2007-06-04 8:08 PM
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Subject: RE: Calorie Deficit
88Wally - 2007-06-04 5:37 PM
the bear - 2007-06-04 4:03 PM

88Wally - 2007-06-04 3:59 PM I eat 6-8 egg whites and about 6 stalks of celery for breakfast...mmmmm.

Not only does that sound nasty, but it is low on carbohydrates and probably not a good pre-workout meal. What is the rationale for this egg white and celery breakfast?

It may be nasty to you but you could substitute any protein and veggie's that are appealing. It's the basis of John Berardi's nutrition system. You eat enough veggies which have a high ph to offset the low ph acidic proteins. Then...it's all about nutrient timing. It's what you ate after your last workout or during your current workout that matters. Check out his website, I'm sure I'm not doing the diet justice by trying to explain by myself. I can tell you this though, I have lost 30 pounds, have never bonked and ate eggs and celery before my morning bike/run yesterday and felt great. No burping, farting or cramping...lol. Wally

Wally88, you have to know bear, he's not really picking on you! 

You also have to factor in the Ph equation the acid nature the body has following long term strenuous exercise, not just the low Ph vs high Ph food relationship. And yes this is where proper daily and recovery nutrition comes into play, a lot.  JB 10 principles are what a lot of athletes already do, I do in a way and I didn't use "his methods". They will fall into place as a result of trial and error or reading in research.   Spending a little time with a search engine looking at healthy eating habit, understanding body Ph, or at some of the folks logs here on BT are very insightful.  What to eat before a race or exercise will either make, limit you or break you. Knowing when and what to eat is before hand changed my training and racing results. Besides my mother always told me to eat all my fruits and veggies but it took to recently to fully understand why! 

I'm glad you lost 30 lbs and are committed to a health lifestyle.  If your future goals ever include going long such as a HIM (mine never did until last year), you will also need to evolve your nutrition along the way.  Best of luck on the sprint in June!



Edited by Donto 2007-06-04 8:16 PM
2007-06-04 8:18 PM
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Subject: RE: Calorie Deficit
Afletcher - 2007-06-04 8:58 PM

Electrolytes and what they are and when I need to replentish them might be the/a missing link here.  I assume electrolytes are sodium, minerals, ect that are lost thru sweat (I was soaked this morning).  I have always been leery of taking suuplements without understanding what they are and why I need them.

If I take some electrolyte replacement capsules, then will I always have to take them to hit the same level of achievement during my workouts or will my body tell me when it needs them?

Thanks a lot guys....nutrition should not be this hard.  My theory is that if it is in the form that God made it (or reasonably close to it's natural form), it should do the job.  Obviously, that's not getting the job done - no offense to God.

Read the link I posted above.  Its a big guide and you can download it and read at your leisure.

2007-06-04 8:58 PM
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Subject: RE: Calorie Deficit
Wait...you ate almost 800 calories for breakfast, then you worked out? Dang, I can't even take in more than 200 calories before a workout or I get sick!
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