2 questions...

kurshing

Coach P...last year, I saw a blog of yours that had either 5 or 7 basic nutrition rules that you try to follow when you are getting into race form.  Can you repeat those or refer me to that blog? 

I used them for a while and they worked great, and I am starting my build towards CdA and want to really get my nutrition dialed in!  Thanks!

Also...this is for everyone...what do you eat pre-workout in the mornings? 

I know we've had this discussion before, but, I am considering tinkering with my morning nutrition and am looking for some ideas.  I usually have a cup of coffee, and some kind of food bar, like a Fiber One bar or something.  Then, post workout, I will eat a piece of fruit and 2 eggs and a piece or two of bacon.  I think I can do better than that...but I would be interested in other's opinions.

Thanks all!

Beth_S

Pre-workout in the morning - for the OS, usually nothing. Longer workouts, usually as much of a banana as I can eat and anything simple carbs that look tasty. I'm not a fan of eating right away in the morning, so this is the best I can usually do.

Post-workout -- it depends on the workout. Basically, I try to make a little meal with all the calories I just burned, including recovery beverage. In the summer, this is often a smoothie, made with lots of fruit, sometimes soy milk, sometimes almond butter, and sometimes Infinit recovery.

Nemo Brauch

X2 what Beth said. The only difference I'd add is that during Race Prep, I will try out different pre-race meal options before the Saturday long Brick workout. I have yet to find the perfect pre-race meal that works for me every time.

jburbatt

I don't eat anything beforehand either. If I think I'm going to need the calories I'll take down some inifinit, but that's it. I never handled food before a workout well anyway, but since I race on straight liquid I find I like doing the same thing for training.

Post-workout I'm all about the chocolate milk (I never never want to eat after working out, even after races). And that will usually hold me over until I'm ready for a meal.

henrysacco

Usually nothing but coffee before an early morning workout.

If i'm doing something longer, like race prep (or racing) its always the same thing...coffee, bagel and banana 2-3 hours before. It's never failed me.

Jeff Braaten

Pretty much the same for me, early morning workouts get a banana with peanut butter or a hammer gel. For races pretty much the same as Henry but minus the coffee and gatorade instead.

jetskr

I must have an abnormally high metabolism, or not eat enough the night before, as I'm usually pretty hungry when I get up in the morning. For me it's a couple cups of coffee and a bowl of cereal with whey protein or a couple slices of bread with almond butter and banana's. Then take the time to set up the trainer or get ready for the run to digest.

For weekend rides during the OS I'll usually have a full breakfast (pancakes and eggs or something) then wait 90min before starting the workout. Once it's nice enough to ride outside I'll switch to smoothies.

After during the OS I'll drink some Ovaltine or add it to a cup of coffee and drink that. Then have an omelette or breakfast sandwich later on.

kurshing

Yeah, Jeff, you and I are more alight in our eating patterns. I have a very front-end-loaded day as far as eating is concerned, starting with heavier morning intake. I am debating trying to back it off to see what happens to my workouts...maybe try one piece of nutella toast, with a cup of coffee before working out; then doing my 2 eggs, just 1 piece of bacon, and a piece of fruit with some water or sugar-free Gatorade.

That may be a subtle but effective change for me...