Nutrition for long workouts Nutrition for long workouts

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Thread: Nutrition for long workouts

  1. #1
    Join Date
    Mar 2015
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    Default Nutrition for long workouts

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    Robert, thank you for moderating the forum and providing help.

    Many of my clients do BJJ before or after they lift, and I'd like to provide some guidance on making it through 3 hours of training (BJJ and lifting combined)

    My current recommendations are
    1) if you're going to go from lifting to BJJ, get a protein shake in between with some carbs in it: oats, bananas, etc.
    2) if you're going to go from BJJ to lifting, drink a powdered sports drink of some sort before/during your first exercise warm ups.
    I've also been looking into purchasing a large tub of powdered sports drink for my clients' convenience.

    What would you recommend for the above situations?

    Thank you for your time.

  2. #2
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    Aug 2013
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    Ideally you wouldn't do both on the same day. In a perfect world they would be performed on different days. In a less perfect world they'd be performed on the same day with lifting first. If fighting is the priority then fighting would happen first. I'd take in some maltodextrin before the workout, dextrose during, and. probably not go to solid food until after training. The same rules apply to both modes of activity. They are high intensity and thus require glucose quickly. Maltodextrin releases a little slower than dextrose so it's good pre-workout. Dextrose is better intra because it is immediate and the simplest form of sugar.

  3. #3
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    I can't guarantee it's not just placebo effect, but taking a dose (~8g) of BCAA before workout and mixing another into the sports drink seems to help me a significant (=noticable) deal in these situations.
    In addition to the simple carbs, of course.

  4. #4
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    Thanks again.

    My gym is immediately adjacent to the BJJ academy so, for scheduling, it's logistically more simple for them to train right before or after BJJ.
    I usually try to have them lift before BJJ if they can.

    Do you have a preferred form of maltodextrin?

  5. #5
    Join Date
    Jun 2019
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    If their goal is fat loss would training fasted then eating after be beneficial? My simple thought is wouldn't they be using more fat for energy if their insulin level stays low from training without eating carbs/protein? I'm not saying this is optimal for training, and they will likely get Hangry, but it's an option right?

    If their goal is optimizing training wouldn't splitting the work into multiple days and/or 2-a-days be a better choice?

    If they must train like that, what about a good protein/carb meal 2 hrs before training then supplementing inbetween with a drink that has electrolytes, creatine, Dextrose/Maltodextrin, and Essential Amino Acids / BCAA's? I know when I did BJJ dehydration was more of an issue than lack of food.

  6. #6
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    Mar 2019
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    I recently started taking carb supplements before and/or during my workout since I have a busy schedule and not much time to eat.

    “Ucan” has more natural ingredients, but it messed with my stomach. “Carbolyn” works pretty well and tastes great. I’ll often mix in bcaas and creatine and this concoction can get my through some long workouts with energy to spare. Sometimes ill refill the water bottle and dose again.

  7. #7
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    I have tried to follow much more strict diets, and they never panned out. I'm currently on my best ever streak of eating well and working out, 2.5 years, beating my previous record by 2 years. I'm naturally a "skinny-fat" body type, so I would have to eat a lot to put on or keep weight, and I got tired of eating on a schedule or having to eat the same stuff. My food intake would falter, my lifts would suffer, I would lose motivation, and eventually just stop. That happened many times.

  8. #8
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    Aug 2013
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    starting strength coach development program
    You also have more experience than you did last time. Some things that were strict before are likely no brainers now.

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