Post row nutrition

V5CVBB · Post by **V5CVBB** » June 26th, 2008, 6:31 pm

I've been lifting for about 9 months and have gotten pretty consistent with post workout nutrition. I would start drinking a high protien/high carb shake as soon as I caught my breath after my last set and have a good quality solid meal with-in an hour.

I haven't been doing this with the erg. Only had the machine for 3 weeks and hadn't really thought about it until recently. I've read plenty about eating to build or maintain muscle when lifting, but untill now I have been the opposite of an endurance athelete. I'd rather deadlift than hit the treadmill.

I'm probably about 15-20 lbs heavier than I want to be but the weight is coming off just fine. I'm mainly concerned with eating to improve my performance. I'm loosing fat and building my endurance base now, but would like to get faster and stronger along the way.

Thanks for any advice,

Kevin

RowtheRockies · Post by **RowtheRockies** » June 26th, 2008, 7:26 pm

Kevin,

This is just my .02 worth but Unless you are doing a long row of over 90 minutes or so, I don't think it really matters. I used to be a runner and the experts advised that you should take in good quality easily absorbed carbs within the first 30 minutes post long run (greater than 90 minutes)as the carbs are supposedly more quickly absorbed within the first 30 minutes. Doing a 10K or 60' row is not likely to deplete carbs severely

Rich

V5CVBB · Post by **V5CVBB** » June 26th, 2008, 7:51 pm

Guess I got lucky and did something right for a change. I had the shake after my HM. I was pretty much beat after that and figured I needed something fast.

Your info sound good enough for me. Thanks.

Nosmo · Post by **Nosmo** » June 26th, 2008, 7:57 pm

RowtheRockies wrote:Kevin,

This is just my .02 worth but Unless you are doing a long row of over 90 minutes or so, I don't think it really matters. I used to be a runner and the experts advised that you should take in good quality easily absorbed carbs within the first 30 minutes post long run (greater than 90 minutes)as the carbs are supposedly more quickly absorbed within the first 30 minutes. Doing a 10K or 60' row is not likely to deplete carbs severely

Rich

You can add my .02 to Rich's comments. The NY Times had an article (within the last couple of weeks) on recovery drinks and eating after workouts and they basically supported what Rich said. They quoted two physiologists who were ultra marathoners who ate normal food almost all the time. Fruit juice instead of sports drinks etc. The article did discuss replenishing carbs soon after the workout, and they pointed out that for the vast majority of people it is not an issue because they do not deplete themselves that badly and have 24 hours to recover.
If you feel week from hunger after a long erg workout then by all means eat right away. Otherwise just eat well and you will be fine.

V5CVBB · Post by **V5CVBB** » June 26th, 2008, 8:07 pm

Thanks guys. Guess I just need to start thinking carb depletion rather than muscle damage. Rowing is more endurance ever though power is required.

Another question. What kind of recovery does the body do after a hard row. I feel fine with-in 20 min or so after rowing most of the time. A hard 2k or that HM kicks my butt but I don't really understand how the body adapts to endurance trianing.

Thanks again,

Kevin

Englishman116 · Post by **Englishman116** » June 27th, 2008, 12:12 pm

I have a Clif Bar and Muscle Milk after every workout. It helps your muscles recover quicker if you have something to eat within 30 minutes of your workout rather than eating much later. I am usually on the water for 2 hours a day and do double sessions 2-3 times per week, so I feel that I need the protein to continue with that sort of workload. I would recommend consuming protein directly after a workout to anyone. There is no downside, so why not?

johnlvs2run · Post by **johnlvs2run** » June 27th, 2008, 4:36 pm

Fill the blender 2/3 full of rinsed frozen veggies, corn, green peas, green beans, carrots, add an inch of pure apple juice (no concentrate), blend for a minute and drink. Toss in nopales if available, serano chili, or fill the blender with my favorite veggie, purslane.

Yummie.

trap_star · Post by **trap_star** » June 27th, 2008, 8:48 pm

Englishman116 wrote: There is no downside, so why not?

Technically there is no downside, but a clif bar and muscle milk after every workout will probably add up to at least $150 a month

Nosmo · Post by **Nosmo** » June 27th, 2008, 9:43 pm

trap_star wrote:
Englishman116 wrote: There is no downside, so why not?
Technically there is no downside, but a clif bar and muscle milk after every workout will probably add up to at least $150 a month

Also why not eat real food?

Englishman116 · Post by **Englishman116** » June 28th, 2008, 2:02 am

I also enjoy some Velveeta's mac and cheese afterwards. If you eat the entire box you get about 40 grams of protein! Tastes so good..