Nutrient Timing |
Q: I am a track athlete who lifts before practice. I have about 15-20 minutes between when I lift and when I start practice. Since I am running at practice what supplements do you advise I take after a lifting session that will not make me sick when I'm running? It's almost 2 hours after I lift until I eat again. What do you suggest?
A: I would suggest a cup of chocolate milk or a supplement on the market that offers a 2-4:1 ratio of carbohydrates to protein, such as Ultragen or Endurox. You need something that's quickly absorbed and also provides some carbs for energy and protein to prevent catabolism and help with recovery. You don't want the drink to be sitting in your stomach when you train, so don't overdo it and never try anything new before a competition; try everything during practice. This way, if it has a negative effect on your body, it won't hurt competition, but just practice - of course practice is important too, but it would be best to try different things during this time.
Make sure you also have a meal with a similar carb:protein ratio after you run to help your body recover for the next day when you'll be training again. I suggest checking out Nutrient Timing by John Ivy and Robert Portman. This is loaded with solid information about proper timing of food consumption throughout the day.
