Yesterday's meals for today's workout/activities?

Someone told me that when doing long distance cycling, it would be a good idea to eat and a lot of carbs like spaghetti the day before.

Information on the web says human digestion takes 24 - 72 hours.

So does that mean that eating protein from actual food like fish on the "day of" my strength/weight training is actually not helping much at all? In terms of having protein ready for the muscles to use.

I assume protein powder is made to digest very quickly, and different from food.

So then in order for me to get the most out of my protein foods, I would have to eat it the day before, right?

And then on my strength/weight training day, I would eat more carbs for my next day's cardio, right?

If this is true, then I've been doing it the wrong way for the past few years.

Thanks

If you're doing a long race, you will need carbs because they are the most easily accessible source of energy, followed by fats and then protein, though these two are not as easily accessible. Carbohydrates are the most important source of food energy because your body uses the glucose (simple sugar) to provides continuous energy source. Excess sugar converted to glycogen and stored for future use. Once max storage is reached, it turns to fat. The body draws on glycogen during exercise. Protein is used for repairing muscle tissue so it's best to consume quick sources after a workout (such as protein powder).

So... before a race: more carbs than protein for energy

After a race/strength: more protein that carbs for repair

The old carbo loading!  I subscribe to the school of eating Italian the night before a race :-)  The purpose of carbo loading is to max out the body with glucose so it pushes back that point where you hit the wall.  Even then, most age group marathoners and triathletes have to take in gels and such during the events.  If this didn't get into the system fast, what would be the point?

My friend Marni who is studying to be a nutritionist sez you need complex carbs that can be readily converted to energy before you workout.  Then you need lean protein after you workout to help repair your muscles.  I assume (big word) that this applies to weights as well as endurance.

A 2-300 calorie snack within 30 minutes of the end of your workout is ideal for recovery, especially if it has a ratio of 1 protein to 4 carbs (grams).  Chocolate milk, Accelerade, or a protein shake is good for this.

Carbo loading does not mean devouring a huge plate of pasta the night before. The body will use what it needs the rest will be converted to fat. It is much more important to have a balanced diet, and the week of the big event up your carbohydrte ratio to make sure the "tanks are topped off". For long road races what matters the most is actual nutrition ON the bike. You need something easily digestible and high in carbs. People use gels and energy drinks, mainly because they are very convenient.

There is a seperate issue of recovery drink/food. I think research on that is mixed. The one I read said it helped if you are doing multiple exercises in one day. Personally I just use it as an excuse to eat something tasty after a good training ride. :) Also some people find that they are starving and over eat if they don't eat something after a streneous exercise.

UD

But what about protein and weight training?

Currently and in the past, what I do is, I would wake up then eat some carbs with a bit of protein like cereal and milk and peanut butter or banana.

Then I would wait about 1 hour, then start weight training, half way through (about 2 hours since breakfast) I would drink a protein drink (whey and honey), wait about 30 minutes then finish up.

Then by 2 hours after the protein drink, I eat my protein lunch. Rice and half can of canned salmon heated in olive oil.

But since it takes about 24 hours or more to digest unrefined (think that's the word) food, that would mean that my body would not be able to use the protein from the salmon until pretty much the next day. Right?

And of course the energy from the breakfast that I just ate, will not be ready to use within the hour, right? So whatever energy I have for my morning workout, is essentially from whatever I ate the day before, right?

Now as far as the unrefined protein goes, would it not make more sense to eat it the day before? (concerning weight training/muscle building)

Or I could just eat the same thing (protein wise) everyday, and "precondition" my body's protein levels. If that's even possible (protein levels).

Original Post by umneydurak:

Carbo loading does not mean devouring a huge plate of pasta the night before. The body will use what it needs the rest will be converted to fat. It is much more important to have a balanced diet, and the week of the big event up your carbohydrte ratio to make sure the "tanks are topped off". For long road races what matters the most is actual nutrition ON the bike. You need something easily digestible and high in carbs. People use gels and energy drinks, mainly because they are very convenient.

There is a seperate issue of recovery drink/food. I think research on that is mixed. The one I read said it helped if you are doing multiple exercises in one day. Personally I just use it as an excuse to eat something tasty after a good training ride. :) Also some people find that they are starving and over eat if they don't eat something after a streneous exercise.

UD

This right here is good info. And the way I see it, lies the answer to your question, Ripples. You need to be eating balanced healthy meals everyday and then it will not matter about 12 hours, 24 hours, to digest food because you will always be giving yourself healthy food. I think your over analyzing it a bit :) Muscle rebuilding lasts up to 48 hours. Just include protein in every meal. 1.2g/kg if not lifting, 1.6g/kg to 1.8g/kg if you are. Just as eating 1800 calories at breakfast will not keep you full for the rest of the day, nutrients need to be spread out as well. Even in weight loss it's not the 1 day you ate 1500 calories while the other 6 in the week you ate 2500 to lose weight. And looking at it in the opposite, if your eating right 6 days in out of the week and you happen to have 1 bad day, it's not going to be the end of your fitness/goals/etc.

If your really concerned about the digestion of protein - within 30-60 min of lighting weights, take whey protein. Takes about 20 minutes before all of the amino acids are in your veins and peaks at about 40 minutes. Casein is a slow digesting protein peaking at 3-4 hours (good to take at night before bed for those overly concerned about 'fasting' while sleeping) Do it every day, eating a balance of fats and carbs from healthy sources too and your golden. 

When I am planning a long-distance bike ride, I usually eat a carb rich meal at least an hour before riding. Carbs are readily converted, especially those of sugar, into energy, which is why carb-rich foods are best not long before your exercise excursion.

Original Post by umneydurak:

Carbo loading does not mean devouring a huge plate of pasta the night before. The body will use what it needs the rest will be converted to fat. 

There is actually more to carbo loading than just eating pasta :-)  I'm not smart enough to get it right.  I just like to eat something lite and healthy the night before a race, but that is not an excuse for doing something that is not sensible!

Everyone else is so right.  It still needs to fit into your current dietary plan.

Original Post by wesmckean:

Original Post by umneydurak:

Carbo loading does not mean devouring a huge plate of pasta the night before. The body will use what it needs the rest will be converted to fat. 

There is actually more to carbo loading than just eating pasta :-)

That was my point...

Sorry UD...  I shoudl have prefaced that with "I agree..."  :-)