I started drinking chocolate milk as a recovery snack in high school, when my cross-country coach would bring it on the days we did hill workouts. She also brought it for after meets. It's always a treat! :)
I get confused how I can train for performance while in a calorie deficit at the same time, would constantly being in a deficit mean your glycogen stores are getting used up faster? Or does having a carby dinner/breakfast mean I'll be topped up for my run, but then post run I can recover with a quick hit of protein/carbs but still overall be in a deficit to lose fat?
Yeah really good question. It's not that your glycogen stores get used up faster as such, it's more that you probably don't have as much glycogen stored in the first place. The most important thing is meal timings and tailoring it to your training. So having a good meal before training with an adequate supply of carbs, and then a good recovery meal too. Those are your key areas for getting your nutrition right and will be most influential on your performance/recovery. Then you can look at reduced portion sizes etc over the rest of the day.
You're welcome! :) Yep, they definitely do! Depending on your goals it might be worth considering the macros (protein, fats, carbs and calories) in case you want more/less.
here's a simple recipe that combines some of what you already mentioned - NO bananas in order to get the benefits of the polyphenols of the berries: frozen blueberries frozen strawberries whole oats handful of mixed nuts (includes one Brazil nut) spinach Fairway brand chocolate milk
No problem at all, my pleasure! I probably wouldn't use it during a swim session, no. Overall, it's not ideal to consume during exercise because it has slower release carbohydrates, fibre and fat. During exercise I would go for a simple carbohydrate drink, like in this video: ua-cam.com/video/mitr9w2IX24/v-deo.html
2:54 why are you using only 30g of oatmeal? You can easily blend 150-200g with 500ml of water if you let them soak beforehand (ofc you have to reduce the amount due to the other ingredients) This is no critics, just curiosity.
@@NutritionTriathlon yeah, it is quite a lot. I'm asking this, because I want to maximize calories per liter. I have to take in 3.500kCal/day to gain weight and eating this much in solid food (which is not fast food) every day is a challenge in itself. I have noticed that 500ml water with 200g oatmeal is the limit I can drink in one sitting. Maybe you have a thought about this (or what I should look up myself)
i have healthy smoothies like these each morning, a game changer.. but very weird your client story, i mean if he was an athlete before and lost 11 kg, it means he was super overweight or he's underweight now....
Nice one, good stuff! As to my client, it's not weird at all. Consider that they may have been involved in different sports and not specifically endurance-focussed, with demographics that make 11kg far less significant 🙂
@@NutritionTriathlon Agree - several international rugby players, most notable Richie McCaw have converted to iron Man etc - but to claim it as a benefit of the recovery nutrition program is rather disingenuous given your explanation in the reply to the original comment IMHO. Also not sure how your client has all but eliminated recovery times..? The body requires finite time to recover depending on the duration and intensity of the session independent of how good the post training nutrition is. The PB claim is fantastic but I don’t see how it’s all attributed to post training nutrition. Getting a PB is multi-factorial and simply losing 11kg would seem the most likely cause in the absence of other supporting data like training changes, race strategy etc. Finally never having an injury is also highly anecdotal and may or may not be related to post training nutrition. I don’t believe that recovery can be supercharged- much like immune system function cannot be boosted - both can only be optimised. Finally I don’t understand why you infer that there is something wrong with protein powder; it’s a very well developed and understood supplement widely used by a huge range of successful professional sports people. Peace ✌️
Hey! Thanks for the comment, I appreciate it. I'd say a couple of things here: 1. I think you may be reading into things a little too strongly. This was a genuine client testimonial - I had no control over what they said. If they subjectively feel like their recovery times have disappeared (less muscle soreness, less fatigue) then that it is what it is. 2. I have been deliberately vague in my reply about demographics because they are my clients personal details which I have no intention of sharing. 3. The whole non-injury and PBs - of course that's multifactorial and I didn't ever suggest it wasn't. 4. However, I genuinely DO think proper recovery nutrition is gamechanging and can be supercharged/boosted - whatever you want to call it. IF you're going from a position of poor recovery nutrition to gold-standard recovery nutrition then it will make a significant different to your training quality and your recovery. This will in turn allow you to train consistently and hit PBs. 5. I also do not have a problem with protein powder as such, but I know many people do not want to use them and I also think many people rely on them as a crutch instead of understanding more about their diet. Furthermore, it is a professional obligation as a SENR sport nutritionist to make people aware of risks/benefits of using supplements - which protein shakes fall under. Hope that clears things up - thanks again for the comment!
Love your content but something I’m sure others alongside me struggle with is following these guidelines while being lactose free. Most alternatives are very low on carbs and calories, do you have any suggestions?
Yeah good question and it is tough. You should make use of soy and it's derivatives - so soya milk and soya yogurt. The protein content is pretty much like for like, so swapping the dairy options for soy here would be perfect. It's definitely trickier overall and I'll make a video at some point on this for you!
@@NutritionTriathlon sorry bro perhaps delivery doesn’t come through via a comment it was supposed to be satire as he doesn’t think anyone should eat a single carb EVER !!! Whilst this is obviously the opposite but by someone who does sport rather and knows what there talking about
Ahhh haha I'm sorry too then! I get quite a few comments from people who genuinely suggest I should listen to him and others of similar opinion, and say that I know nothing etc 😅 Appreciate the comment then 😄
I started drinking chocolate milk as a recovery snack in high school, when my cross-country coach would bring it on the days we did hill workouts. She also brought it for after meets. It's always a treat! :)
Love this-kudos to your coach!
👉 Boost your recovery with my free recovery nutrition guide! 💪
nutritiontriathlon.com/recovery-nutrition
Great advice, thank you
You're welcome - my pleasure!
I get confused how I can train for performance while in a calorie deficit at the same time, would constantly being in a deficit mean your glycogen stores are getting used up faster? Or does having a carby dinner/breakfast mean I'll be topped up for my run, but then post run I can recover with a quick hit of protein/carbs but still overall be in a deficit to lose fat?
Yeah really good question. It's not that your glycogen stores get used up faster as such, it's more that you probably don't have as much glycogen stored in the first place.
The most important thing is meal timings and tailoring it to your training. So having a good meal before training with an adequate supply of carbs, and then a good recovery meal too. Those are your key areas for getting your nutrition right and will be most influential on your performance/recovery. Then you can look at reduced portion sizes etc over the rest of the day.
Don’t diet on the bike ! 😉
Great advice, thank you!!! One question: Do these recovery drinks work after strength training exercises? Again, thank you for sharing =)
You're welcome! :) Yep, they definitely do! Depending on your goals it might be worth considering the macros (protein, fats, carbs and calories) in case you want more/less.
here's a simple recipe that combines some of what you already mentioned - NO bananas in order to get the benefits of the polyphenols of the berries:
frozen blueberries
frozen strawberries
whole oats
handful of mixed nuts (includes one Brazil nut)
spinach
Fairway brand chocolate milk
great stuffs James ! thanks for the contents 👍
can your first drink option be used during workout ? like during a swim session for instance ?
No problem at all, my pleasure! I probably wouldn't use it during a swim session, no. Overall, it's not ideal to consume during exercise because it has slower release carbohydrates, fibre and fat. During exercise I would go for a simple carbohydrate drink, like in this video:
ua-cam.com/video/mitr9w2IX24/v-deo.html
2:54 why are you using only 30g of oatmeal? You can easily blend 150-200g with 500ml of water if you let them soak beforehand (ofc you have to reduce the amount due to the other ingredients)
This is no critics, just curiosity.
150-200g of oats is a heck of a lot of oats 😲 I wouldn't use that many but also much more enjoyable/beneficial to have a range of ingredients
@@NutritionTriathlon yeah, it is quite a lot. I'm asking this, because I want to maximize calories per liter. I have to take in 3.500kCal/day to gain weight and eating this much in solid food (which is not fast food) every day is a challenge in itself.
I have noticed that 500ml water with 200g oatmeal is the limit I can drink in one sitting.
Maybe you have a thought about this (or what I should look up myself)
i have healthy smoothies like these each morning, a game changer.. but very weird your client story, i mean if he was an athlete before and lost 11 kg, it means he was super overweight or he's underweight now....
Nice one, good stuff! As to my client, it's not weird at all. Consider that they may have been involved in different sports and not specifically endurance-focussed, with demographics that make 11kg far less significant 🙂
@@NutritionTriathlon
Agree - several international rugby players, most notable Richie McCaw have converted to iron Man etc - but to claim it as a benefit of the recovery nutrition program is rather disingenuous given your explanation in the reply to the original comment IMHO. Also not sure how your client has all but eliminated recovery times..? The body requires finite time to recover depending on the duration and intensity of the session independent of how good the post training nutrition is.
The PB claim is fantastic but I don’t see how it’s all attributed to post training nutrition. Getting a PB is multi-factorial and simply losing 11kg would seem the most likely cause in the absence of other supporting data like training changes, race strategy etc.
Finally never having an injury is also highly anecdotal and may or may not be related to post training nutrition. I don’t believe that recovery can be supercharged- much like immune system function cannot be boosted - both can only be optimised. Finally I don’t understand why you infer that there is something wrong with protein powder; it’s a very well developed and understood supplement widely used by a huge range of successful professional sports people.
Peace ✌️
Hey! Thanks for the comment, I appreciate it.
I'd say a couple of things here:
1. I think you may be reading into things a little too strongly. This was a genuine client testimonial - I had no control over what they said. If they subjectively feel like their recovery times have disappeared (less muscle soreness, less fatigue) then that it is what it is.
2. I have been deliberately vague in my reply about demographics because they are my clients personal details which I have no intention of sharing.
3. The whole non-injury and PBs - of course that's multifactorial and I didn't ever suggest it wasn't.
4. However, I genuinely DO think proper recovery nutrition is gamechanging and can be supercharged/boosted - whatever you want to call it. IF you're going from a position of poor recovery nutrition to gold-standard recovery nutrition then it will make a significant different to your training quality and your recovery. This will in turn allow you to train consistently and hit PBs.
5. I also do not have a problem with protein powder as such, but I know many people do not want to use them and I also think many people rely on them as a crutch instead of understanding more about their diet. Furthermore, it is a professional obligation as a SENR sport nutritionist to make people aware of risks/benefits of using supplements - which protein shakes fall under.
Hope that clears things up - thanks again for the comment!
The best
:) Thank you!
I use flax milk 🤔
Love your content but something I’m sure others alongside me struggle with is following these guidelines while being lactose free.
Most alternatives are very low on carbs and calories, do you have any suggestions?
Yeah good question and it is tough. You should make use of soy and it's derivatives - so soya milk and soya yogurt. The protein content is pretty much like for like, so swapping the dairy options for soy here would be perfect.
It's definitely trickier overall and I'll make a video at some point on this for you!
@@NutritionTriathlon thanks! I’ll look into this for my next food shop
Bro you need to go watch dr berg and learn a lesson or two !!
Why's that? So I can vilify ingredients and fearmonger? 🙂
@@NutritionTriathlon sorry bro perhaps delivery doesn’t come through via a comment it was supposed to be satire as he doesn’t think anyone should eat a single carb EVER !!! Whilst this is obviously the opposite but by someone who does sport rather and knows what there talking about
Ahhh haha I'm sorry too then! I get quite a few comments from people who genuinely suggest I should listen to him and others of similar opinion, and say that I know nothing etc 😅 Appreciate the comment then 😄