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Training Diet HELP!
Hi ladies,
So I have a super big competition coming up in a few weeks and I’m training LOADS. Possibly too much, but I’ve since dropped the gym sessions for the time being to concentrate all my energy on pole practice. Problem is, I’m kind of drastically running low on this energy, and tonight was just terrible, I literally just had to spin once around the pole to realise I didn’t have enough left in me for a good session.
Soooo to all those that practice 4 x week +, or have trained for big comps before, or personal trainers, instructors or (even better) nutritionists- what do I need to do diet-wise to help me here? What kind of fruit/veg/meat/carbs should I be shoving in? Is 2 litres of water / day enough or will drinking more help? What can I do to help my muscles recover & build in a shorter period of time? How soon before/after training should I be eating? Are there particular vitamins that will help?
I can’t afford to slack off training to give my body more than a rest every other-other day, but sometimes even when I’ve had two WHOLE days off I’m just knackered when I DO go https://www.studioveena.com/img/smilies/icon_pale.gif
much love & thanks in advance xx
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8 Replies
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Make protein shakes and coconut oil your friends. Protein shakes for after working out to help repair the damage and coconut oil (3T daily) for extra energy. There are also studies showing that creatine use in women is more beneficial in women than it is in men. In a recent study (my don’t I sound scientific) it was found that taking creatine improved anaerobic threshold (when your body starts producing lactic acid…sore muscles) by 16%. Aim for 3-5 grams daily.
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I gotta get off my computer, but wanna respond quick…first….Ooohh I didn’t know that about coconut oil!! Cool.
I agree with the protein after. DON’T DEPRIVE YOURSELF of food. Now, its a whole different ball game if your trying to get "cut" for body building, but this is pole, you have to have energy! Eat all kinds of fruit and veggie. Lean protein. Be sure you getting enough calories, whole grains can be your friend, despite what some say.
Don’t underestimate rest. I know a lot of people feel that they will fall behind if the take time off, but it can really be helpful. Your not gonna loose strength if you give yourself a 2 or 3 days off. If your worried about forgetting your routine or something, record it and watch it over and over.
Get a massage, to help loosen up any over tight muscles you may have!!! Drink a ton of water after!
Make sure your also getting enough GOOD sleep. https://www.studioveena.com/img/smilies/icon_smurf.gif
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When I was training, I did a mix between pole and gym. some days I would do Two a Days (pole for an hour, gym a few hours later). Protien shakes are a must as Chem and Veena mentioned. My husband is a former personal trainer so I get alot exercises and nutrition info from him. Protien shakes were the number one thing he pushed me to do.
I also upped my cardio, I always got wiped out after class and didnt want to be winded when the compeition came. It totally helped, I was tired but not winded.
dont over do it. Take some time off, even if its just to relax or go to bed early. Your body does need its time off as well.
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Veena….seriously pick up the book Coconut Oil Miracle. Or even read the studies posted at coconut research center. Coconut Oil is medium chain trigylcerides which is converted straight to energy….it is not stored as fat nor does it raise blood cholesterol. There is another really good article by a personal trainer that I highly regard: Sexy Fats. And for those who follow a clean eating diet, Tosca has even finally jumped on the bandwagon and has written about it in 2 issues of Oxygen in the last 6 months.
For anyone who is interested there is a TON of really good information here. These are the guys who are studying the science behind bodybuilding, nutrition and mental focus and much of their work while light years ahead of popular "knowledge" is what many of the supplements that you see at places like GNC are based on. Granted even with being in pharmaceutical research myself (in the past) this stuff goes over my head!
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PoleGrrrrl
All of the previous statements from the amazing SV ladies are great advice. I would like to add that you should also focus on eating 5-6 times a day (approximately every 2-3 hours). I know that may sound like a lot, but eating several small meals throughout the day instead of 3 larger meals, helps to keep your energy levels sustained, prevents you from "crashing", and keeps your metabolism active. Focus on having a combination of lean protein (boneless/skinless chicken breasts, tofu, any kind of beans, quinoa, beef, pork, nuts, etc) and complex carbohydrates (whole grains, any fruits and/or veggies). Tosca Reno has some great, tasty recipes and meal plans that are easy to prepare and follow, respectively. Also, another great resource is Clean Eating Magazine. Again, great and tasty recipes and meal plans with shopping lists included. Best of luck to you. I’m excited to hear how your competition goes.
http://www.eatcleandiet.com/" onclick="window.open(this.href);return false;" onclick="window.open(this.href);return false; (Tosca Reno’s website)
http://www.cleaneatingmag.com/minisite/ce_index.htm" onclick="window.open(this.href);return false;" onclick="window.open(this.href);return false; (Clean Eating Magazine website)
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I LOVE the CE magazine. I wish it came out more than every other month!!
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Thanks for your advice guys this is really helpful, didn’t even think about protein shakes (which will be so handy cos food is all about convenience for me!)
I do try and rest at least 2-3 days a week, my problem being that currently those rest days don’t seem to be doing my body any good (ie I don’t actually feel ‘rested’).
I’ve just started a new job however which has completely free food – breakfast, snacks (fruit, muesli bars etc), drinks, lunch (salad/hot food/sandwiches/sushi etc) and even dinner completely free, so I think my diet will improve a lot considering now I dont have to worry not only about affording to buy healthy, but that healthy will be freely available and easy to choose for me https://www.studioveena.com/img/smilies/icon_cheers.gif
Now, back to training… https://www.studioveena.com/img/smilies/icon_blackeye.gif
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One quick tip about your new free food, which is awesome btw. https://www.studioveena.com/img/smilies/icon_thumleft.gif It sounds like there are some healthy choices there for you. Just be mindful about the amounts of refined sugar, sugar syrups, and refined bleached flour and rice that could be added to certain prepackaged items and even cooked with. These things are little monsters that can cause you to feel like you have energy but then bring you crashing down making you feel like you fell off your pole from the very top and landed on your head https://www.studioveena.com/img/smilies/icon_thumbdown.gif Good luck
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