What do you eat during strenuous exercises

[FI by 2024]

I can't handle much sweetness when I'm working out, so I've become a fan of savory bars like Tanka, nut and seed bars (Clif Bars makes one), and other similar items. Something that includes both carbs and protein. Kind bars have a new savory line that I'd love to try but I can't because they contain hemp seeds. If I was retired I'd buy one and eat it tomorrow.


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[CoolChange]

For me, it's milk (in a thermos to keep it cold) and cereal or cereal bar most of the time.

Occasionally, I will do some kind of home made trail mix, mostly raisins and almonds.

 

[tmm99]

I tried water, honey and lemon juice and that didn't cut it. I think it goes through me way too quickly. I had a banana and that lasted a little longer, but still not as good. I think I would have been OK if I added peanut butter to the banana though since granola bars with nuts definitely work, but I just don't enjoy stuff like that. (I really need to experiment making my own. I bought parchment paper so I could try something, but I want something other than gooey, sticky honey for a sweetner.) For now, I got whey protein powder, so I could add that to water and lemon/honey and then put some extra virgin olive oil to it to slow down the absorption? (gulp....)

 

[Options]

If I were making new year's resolutions--which I'm not--it would be to stop talking to people about diet and exercise. It becomes oppressive: no matter what I tell them, they never do it anyway. For decades, people have asked me for advice on either diet or exercise or both, only to go back to what they were doing. I've found when it comes to this subject most are all talk and no action, not long term anyway.

Here's a key reason why:

How Did Americans Get So Fat, In Seven Charts | Zero Hedge

 

[shortstop14]

Guess I'm kind of old school low-tech. For long mountain bike rides or baseball doubleheaders, bananas and Fig Newtons are about all I can stomach. I tend not to want to eat when I'm exercising (especially baseball when there's a certain amount of nervousness), but those always work for me. Sometimes Clif Bars or something like that, and on really hot days Gatorade or Powerade so that I'll drink enough.

 

[figner]

Homemade energy bites. This date-lime-coconut recipe is one of my favorites: http://paleogrubs.com/lime-energy-bite-recipe

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[RunningBum]

If I were making new year's resolutions--which I'm not--it would be to stop talking to people about diet and exercise. It becomes oppressive: no matter what I tell them, they never do it anyway. For decades, people have asked me for advice on either diet or exercise or both, only to go back to what they were doing. I've found when it comes to this subject most are all talk and no action, not long term anyway.

Here's a key reason why:

How Did Americans Get So Fat, In Seven Charts | Zero Hedge

Not sure what your point is pertaining to this thread. The OP is already doing the strenuous exercise, and is just looking for ideas that might work for her for energy during the activity. That's a real personal thing as to what one can actually handle. I know that there are a lot of foods and even drinks that will unsettle my stomach while running, so if someone is upset that I'm not following their advice on nutrition, that's their problem.

 

[Meadbh]

Homemade energy bites. This date-lime-coconut recipe is one of my favorites: Coconut Lime Energy Bites | Paleo Grubs

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And speaking of energy bites (balls).....

Oct 4, 2015 - Uploaded by Donal Skehan

 

[Options]

Not sure what your point is pertaining to this thread. The OP is already doing the strenuous exercise, and is just looking for ideas that might work for her for energy during the activity. That's a real personal thing as to what one can actually handle. I know that there are a lot of foods and even drinks that will unsettle my stomach while running, so if someone is upset that I'm not following their advice on nutrition, that's their problem.

Everyone's body is different (the Weider Principle), so asking for advice on nutrition is tricky. It might work for you and it might not. Joe Weider advocated experimenting with any exercise/diet regimen until you find what is exactly right for your own individual body. I've found most people are unwilling to do this, as it takes work, commitment, and persistence.

 

[twolfy]

My wife likes to use sport bean jelly beans on her long runs and races. I would always mix up Cytomax drink for my long hard bike rides, it really kept the lactic acid from building up in my legs. I would eat energy bars, cliff bar etc, but you need to experience with them because some are very difficult on your digestive system. Thats why my wife like the Sport Beans, quick boost without stomach issues.


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[tmm99]

Everyone's body is different (the Weider Principle), so asking for advice on nutrition is tricky. It might work for you and it might not. Joe Weider advocated experimenting with any exercise/diet regimen until you find what is exactly right for your own individual body. I've found most people are unwilling to do this, as it takes work, commitment, and persistence.

Hi Options, like Runningbum said, I am not trying to come up with any exercise regimen. I play volleyball like some people play golf, or garden, or listen to music. It's what I love to do, and I am happy that I have time to play more now since I no longer w*rk. (I started playing volleyball when I was in junior high (well, I played in the elementary school too, but with my mom and some friends just doing passes and such without the court/net - I had wanted to become a volleyball player since I was in my 3rd grade.) and throughout my adult life playing in local leagues.) It's true - it's a plus that I don't have to go to the gym and get on the treadmill (BORING!) or whatever because of this.

I was asking around to see what people ate during strenuous exercises because my body craves calories (my very first post on the thread explains the details) in the middle of my volleyball sessions, and I haven't found tasty/lasting foods. There are some great suggestions and snack idea sharing going on here and I am starting to experiment.

Some people said honey and then someone said protein powder and some others said nuts and... Anyway, I made a shake today with protein powder, some honey and some peanut butter and it is sooo very tasty! I think this can work. It does last longer than honey and lemon water for sure. I do want some varieties so I will experiment more.

 

[tmm99]

Homemade energy bites. This date-lime-coconut recipe is one of my favorites: Coconut Lime Energy Bites | Paleo Grubs

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Yum!! These look so delicious! And quite portable (not too sticky)! Gotta try something like this.

 

[tmm99]

And speaking of energy bites (balls).....

Oct 4, 2015 - Uploaded by Donal Skehan

Meadbh,

Lovely balls!! LOL! I am going to check them out - The recipes look a bit more complicated so I may modify some, but Meadbh, are you the one who once posted a chickpea based burger recipe by the same guy? (I remember him!) I printed out the recipe from his website and made the burgers and they were very, very good, and my DH loved them too, so thank you! I made them several times and then forgot about it. (We were on the bean burger kick for a while, and transitioned to fish cakes for some reason) I should make them again.

 

[Meadbh]

Meadbh,

Lovely balls!! LOL! I am going to check them out - The recipes look a bit more complicated so I may modify some, but Meadbh, are you the one who once posted a chickpea based burger recipe by the same guy? (I remember him!) I printed out the recipe from his website and made the burgers and they were very, very good, and my DH loved them too, so thank you! I made them several times and then forgot about it. (We were on the bean burger kick for a while, and transitioned to fish cakes for some reason) I should make them again.

Yes, I posted the chickpea recipe. Everything I've made from Donal Skehan's recipes is delicious, and I enjoy his humor, which may have something to do with the fact that we are both Irish, so I subscribe to his YouTube feed.

 

[tmm99]

Yes, I posted the chickpea recipe. Everything I've made from Donal Skehan's recipes is delicious, and I enjoy his humor, which may have something to do with the fact that we are both Irish, so I subscribe to his YouTube feed.

Yes, he is funny and quite charming.

 

[Options]

Hi Options, like Runningbum said, I am not trying to come up with any exercise regimen. I play volleyball like some people play golf, or garden, or listen to music. It's what I love to do, and I am happy that I have time to play more now since I no longer w*rk. (I started playing volleyball when I was in junior high (well, I played in the elementary school too, but with my mom and some friends just doing passes and such without the court/net - I had wanted to become a volleyball player since I was in my 3rd grade.) and throughout my adult life playing in local leagues.) It's true - it's a plus that I don't have to go to the gym and get on the treadmill (BORING!) or whatever because of this.

I was asking around to see what people ate during strenuous exercises because my body craves calories (my very first post on the thread explains the details) in the middle of my volleyball sessions, and I haven't found tasty/lasting foods. There are some great suggestions and snack idea sharing going on here and I am starting to experiment.

Some people said honey and then someone said protein powder and some others said nuts and... Anyway, I made a shake today with protein powder, some honey and some peanut butter and it is sooo very tasty! I think this can work. It does last longer than honey and lemon water for sure. I do want some varieties so I will experiment more.

tmm, personally, I have a horrendously high metabolism. I can lose five pounds if I breathe too hard (not too far from kidding), and as such have to monitor my weight constantly. It took me about a decade experimenting to find a diet where I don't lose weight, and can gain it back while eating in a very healthy manner if I do.

This is why I say everyone's body is different, and if your goal is to maintain an optimal weight, engage in a serious, lifetime workout routine, while maintaining an extremely healthy eating lifestyle, all for maximum health, it's no small feat. OTOH, as you and runningbum have probably already discovered, the physical, psychological, and health rewards are tremendous.

I view optimal health as a lifestyle and financial investment: lifestyle, because without health mobility is impacted, and financial because health care is a major and increasing cost factor in retirement.

“Let food be thy medicine and medicine be thy food.”
― Hippocrates

 

[tmm99]

if your goal is to maintain an optimal weight, engage in a serious, lifetime workout routine, while maintaining an extremely healthy eating lifestyle, all for maximum health, it's no small feat.

None of those are my goals. My goal is to come up with tasty snacks that help with my middle of the session dip in my energy level. If anything positive comes out besides that, that would be a bonus though.


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[Options]

None of those are my goals. My goal is to come up with tasty snacks that help with my middle of the session dip in my energy level. If anything positive comes out besides that, that would be a bonus though.


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I hope this helps, then. If you're eating a well balanced diet you shouldn't experience a dip in energy level, regardless of the degree of intensity (two years ago I decreased my exercise time by 50% and simultaneously increased the intensity--I never experience reduced energy during workouts, even when not feeling well). Excellent sources of stored energy are nuts, seeds, legumes, as are fruits and vegetables. Research has shown eating meat and heavy meals, as well as overeating are all associated with reduced energy levels (even Benjamin Franklin wrote about this!), as are all processed foods/drinks, etc.

Good luck!

 

[sailor]

tmm99 - How about Pocky?
All these Japanese kids in manga and anime eat it during or after practice.

 

[Running_Man]

I have used Twizzlers for 45 years now since my high school cross country coach recommended them along with a bottle of coke to help with recovery. Still love 'em

 

[tmm99]

tmm99 - How about Pocky?

All these Japanese kids in manga and anime eat it during or after practice.

Why would I do that? Because I am from Japan？



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[tmm99]

We have made Meadbh recommended nut balls twice so far and they were so tasty and filling! We got all the ingredients except for maple syrup (used honey instead) and almond butter (used peanut butter. Chia seeds gave a nice seedy crunchiness if you get in Fig Newtons. We varied recipes using cinnamon, vanilla essence, cookie butter etc for the second time. All very good. My DH ate so much of it the first time (we did a half batch) that I didn't have much to take with me


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[GravitySucks]

None of those are my goals. My goal is to come up with tasty snacks that help with my middle of the session dip in my energy level. If anything positive comes out besides that, that would be a bonus though.


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I like a big bowl of oatmeal with berries an hour before my bicycling and low cal Gatorade and bananas mid ride (if it's at least a two hour ride.)

Fig Newtons are also a tasty energy bump.

 

[Music Lover]

None of those are my goals. My goal is to come up with tasty snacks that help with my middle of the session dip in my energy level. If anything positive comes out besides that, that would be a bonus though.

I make my own trail mix...a blend of my favourite nuts and dried fruits. A handful of that and a banana goes a long way.

 

[UtahSkier]

tmm99 - I used to play sand court volleyball - 2 man, 3-man, and play nearly 4 hours a day on the weekends... all year long. What worked for me was a protein and glucose mix of about 1:1. I would have enough to get about 20g protein and 20g glucose. I always start with unflavored, unsweetened protein powder and add cocoa powder to taste. I would also have a few nuts (roasted, salted) for the fat (and salt).

Since I was playing in Phoenix, drinking lots of water was always a part of the plan.

For me, Any digestive pain that occurred was a conditioning issue. I have the same problem with my gym workouts. I would swim an hour and then weight lift for 1.5 hours. I needed something to eat in between. So, after swimming, I would have my protein-glucose drink and then proceed to weight lifting. For the 1st month, I had a very upset stomach. But as I repeated the process 3-4 times a week, my system adapted to the new regimen .