alexseanchai: Blue and purple lightning (Default)
let me hear your voice tonight ([personal profile] alexseanchai) wrote in [community profile] lifting_heavy_things2016-02-23 02:56 pm
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So I think I am joining the Y—I am currently on a week-long guest pass, have worked out Sunday and today, and I am quite tired but I feel good (or, y'know, would if the brainweasels would fuck off, but that's a different story)—and today I learned how to use the circuit machines. Ten reps each machine to start, low weight—

Guess who totally spaced on noting down what weight the Y staff member set each machine to. Guess who therefore has no clue what to put the machines on on the visit after next. (Next visit is gonna be straight cardio, I think.) Halp?

What sort of foods—bearing in mind that for time/spoons reasons I'm basically living off the microwavable frozen foods aisle at the moment and probably for the foreseeable future—would be best least objectionable (the frozen foods aisle being what it is) for before and after workouts, and how should I time the meals with respect to the workout? Because somehow I doubt grabbing a packet of cookies from the vending machine and stuffing them in my face immediately after coming out of the fitness center is the best way to handle things. (I did really need the sugar boost, which may mean I did something wrong.)
rydra_wong: Close-up of the moulded design on a bar of Grenada Chocolate Company chocolate. (food -- grenada chocolate)

[personal profile] rydra_wong 2016-02-23 08:18 pm (UTC)(link)
Guess who therefore has no clue what to put the machines on on the visit after next.

It's okay! You are allowed to tinker around and work out what feels like the right effort for you -- the staff member would only have been guessing at appropriate starting weights for you anyway. Put it on the lowest weight, try a rep, see how it feels, if it feels way too easy increase the amount, and so on.

Because somehow I doubt grabbing a packet of cookies from the vending machine and stuffing them in my face immediately after coming out of the fitness center is the best way to handle things. (I did really need the sugar boost, which may mean I did something wrong.)

Probably not the absolute best (you want something with more protein in than the average cookie), but honestly, you could have done a lot worse.

Basically: something with a decent dose of protein and carbohydrates (so this is a time when quick-absorbing high-GI carbs can be good -- you want to refill muscle glycogen and also boost the absorption of the protein into the muscles), ideally also low in fat (not because fat is bad but because it slows the absorption of the other two). And you want to eat that as soon as possible within a window of about an hour after your workout.

Some sports scientists found that chocolate milk works as well as a lot of more expensive options!

If you're crashing and running out of energy before you even finish the workout, then you may want to try having a snack beforehand (or mid-workout if it's a long workout or you find that works best for you). Same general idea (some protein, some carbs) but it doesn't have to be so fast-absorbed. I invented the chocolate chip cookie dough protein ball for mid-climbing refuelling.
rydra_wong: Close-up of the moulded design on a bar of Grenada Chocolate Company chocolate. (food -- grenada chocolate)

[personal profile] rydra_wong 2016-02-23 10:03 pm (UTC)(link)
Linkage!

https://www.washingtonpost.com/lifestyle/wellness/why-you-should-try-chocolate-milk-after-a-workout/2015/02/02/efe27658-a708-11e4-a7c2-03d37af98440_story.html
http://www.theguardian.com/lifeandstyle/the-running-blog/2014/jul/09/secret-powers-chocolate-milk-mo-farah-runners

Sadly for me, I don't like chocolate milk. *g* I mean, there are lots of other things that will work as well! But it's a cheap and available option that lots of people like and that happens to hit the perfect spot nutritionally for post-workout.
xenacryst: Aerial silks acrobat in an inversion (Aerial silks)

[personal profile] xenacryst 2016-02-23 09:57 pm (UTC)(link)
I tend to find a regular meal a few hours before my silks workouts tends to work well for beforehand. And by regular meal, I mean not something rich and heavy like a ribs platter, but more like your general sandwich. After my workouts, I usually just do a late dinner, but I've also found that I gravitate towards grabbing handfuls of nuts and dried fruit - good mix of natural sugars and protein that works pretty well. I've also sometimes done a light meal earlier in the day and then maybe a Clif or Luna bar an hour or two before the workout.

Of course, part of my pre-workout eating strategy is based around not wanting much in my tummy while I'm hanging upside down 15 feet off the ground with fabric wrapped around my middle.
lyorn: (Default)

[personal profile] lyorn 2016-02-25 10:03 pm (UTC)(link)
Don't worry about what weight. Do the first round with "Hey, I totally think I can do this" and then go up. Do you have a card that remembers how you set them? If not, do you have the spoons to bring a workout sheet and fill it in?

Food: I'd recommend a banana before, so that you do not feel shaky, a glass or three of watered fruit juice right after, and some curd cheese or cottage cheese when you have come down some. (Takes me about 30 minutes). Of course, shoving a light into the microwave would do fine, too. Don't go hungry around a strength workout.

If you find you need cookie, then cookie it is. Everyone's blood sugar handles a bit different.