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Special Interests - Surfing New York and New Jersey => The Health and Fitness Center - Surf Crosstraining, Fitness, Food and Injury Rehab Guide for the NY NJ Surfer! => Topic started by: SeaCliff on June 12, 2011, 07:37:13 PM

Title: Today's roundup
Post by: SeaCliff on June 12, 2011, 07:37:13 PM
So here was my day today in the world of physical activity and exercise:

Ran 3.5 miles
Hard 1 hour workout at the gym focusing on abs and upper body, circuit-training style (minimal breaks between sets)
1.5 hours on the SUP, alternating between catching waves and "wind-sprints".

....all before 12 noon.

Not bad, right? Not so fast.

From what I've heard so far, it was NOTHING compared to the 22 mile loop around Atlantic City's Absecon Island that the paddlers did today for the Dean Randazzo Cancer Foundation (http://www.deanrandazzocancerfoundation.org/) - with world class athletes taking well in excess of 5 hours to complete the difficult and at times brutal paddle! I'd like to think I could have completed it, but I have serious doubts. Congrats to everyone who made it!!
Title: Re: Today's roundup
Post by: boyeee on June 14, 2011, 02:22:44 AM
...not bad for an old man  :P
Title: Re: Today's roundup
Post by: SeaCliff on June 14, 2011, 08:54:44 AM
...not bad for an old man  :P

Ha - true.  ::)

Hey boyeee, that brings me to my next thought - any suggestions on the best supplements/strategies to speed the recovery phase after long and hard workouts?
Title: Re: Today's roundup
Post by: boyeee on June 14, 2011, 12:58:00 PM
...not bad for an old man  :P

Ha - true.  ::)

Hey boyeee, that brings me to my next thought - any suggestions on the best supplements/strategies to speed the recovery phase after long and hard workouts?

i honestly only really take a protein shake after working out.. its usually just a simple whey protein mixed with water - nothing crazy. 
Title: Re: Today's roundup
Post by: Dorado on June 14, 2011, 01:09:40 PM
Im reading a lot of athletes reaching for chocolate milk immediately after working out . Good ratio of carbs to protein . The high glycemic nature of the chocolate helps replenish lost glycogen stores and push the protein in the milk into your muscles . I'm doing whey protein with water or recently vanilla whey protein with 8-10 oz of orange Gatorade and insdd creatine and BCAa/ l Glutamine it tastes like a creamisicle
Title: Re: Today's roundup
Post by: snaggletooth on June 14, 2011, 01:55:14 PM
chocolate milk = disgusting. i would go for something more natural - a combination of whole fruits, nuts, whole grains. processed foods with a lot of added sugar (e.g. chocolate milk) can't be very good for you
Title: Re: Today's roundup
Post by: fulltilt720 on June 14, 2011, 01:57:59 PM
I think I'd have to agree on Snaggle on that one. Also wouldn't really suggest taking whey after predominantly aerobic activity.
Title: Re: Today's roundup
Post by: boyeee on June 14, 2011, 02:15:37 PM
well i think the chocolate milk is good because its a combo of casein protein and whey protein... with a small percentage of the fast absorbing whey protein to instantly fuel the muscles and a much larger percentage of the slow absorbing casein protein to continue fueling over a monger period of time.

I personally dont think there are enough grams of protein in a container of chocolate milk for my needs but its definitely not a bad post workout alternative.


For some reason I cant stop thinking about the scene in Anchorman where ron burgundy is drinking the milk "milk was a poor choice" haha


Title: Re: Today's roundup
Post by: Dorado on June 14, 2011, 02:43:20 PM
The article I was reading states that names such as Michael phelps and Lindsey Vonn donthe chocolate milk thing . As for grams of pro I agree with Boyeee especially after resistance trainjng might be a kittle light on the protein . Watch the tour de France and see what the cyclists reach for in the last few miles , believe it it not Coca Cola . While the diet I'm on recently dies not advocate a lot of refined sugar studies show that simple sugars post strength training intense training provide the best pathways to the muscle .The latest buzz is apparently a 4: 1 ratio. Of carbs to protein .I suppose some fruit in a smoothie with whey /or Greek yogurt or fruit and cottage cheese ( another excellent source if slow acting casein type protein ) would work .
Title: Re: Today's roundup
Post by: snaggletooth on June 14, 2011, 03:02:19 PM
yeah, my point is just that getting the same ratio of "stuff" from better sources is better for the body from a holistic perspective. i really don't like the reductionist science stuff that says a certain ratio of grams of protein, carbs, etc is what the body needs. it totally misses the mark on how absorbable and useful those calories are, and misses things that aren't studied, like enzymes and the interaction of different phytochemicals, what the effects of pasteurizing foods are, etc. that type of science will basically tell you that the HFCS in gatorade is just as good for you as eating an orange and drinking some water after a race (actually, it will tell you that the gatorade is better for you! ha!)
 
there are plenty of examples of superb athletes fueling themselves with crap. the fact is, they are just built to be as fast/strong as they are. sometimes, they are good despite what they put into themselves, instead of because of what they put into themselves. i'd go for the fruit with some greek yogurt.
 
this coming from a person who, back in college, ate a pint of jerry's the night before a race, blew through the school record, and now continue to justify my ice cream addiction with that example. in fact, the mud pie i ate saturday night before the AC paddle was justified as "carbo loading" so I'm a COMPLETE hypocrite.  ;) ;D ;D
Title: Re: Today's roundup
Post by: HydroGlide on June 14, 2011, 03:42:49 PM
when working out or playing ball I  always tried to model my diet from nature - try to stay as close as possible to earthly purity - so, since the fastest animal on the planet, the cheetah, ate raw meat after a workout, i would go with a roast beef supreme from the deli - with beer - because if the cheetah had access to beer I'm pretty sure it would drink it after a successful run - it would also probably add some mozzarella and bacon to the beef and place it all on a toasted garlic hero if it could - it would probably also eat a lot of pizza.  Highly controlled diet may be more about appearance than performance.  Highly controlled performance enhancing drugs - now that's a horse of a different color.
Title: Re: Today's roundup
Post by: snaggletooth on June 14, 2011, 03:46:44 PM
(http://images.wikia.com/familyguy/images/1/19/Chester_Cheetah.jpg)
Title: Re: Today's roundup
Post by: Mims on June 14, 2011, 04:07:30 PM
Little chocolate donuts have been on my training table since I was a kid.

http://www.hulu.com/embed/y-mNDkWeqvTW4FZOCSsPmQ (http://www.hulu.com/embed/y-mNDkWeqvTW4FZOCSsPmQ)
Title: Re: Today's roundup
Post by: Dorado on June 14, 2011, 07:58:38 PM
my new favorite treat that works well post workout is fage 0% non fat greek  yougurt 1/2 cup  organic blueberries and 1/8 cup of crushed walnuts and one scoop of whatever flavor whey protein we have at the firehouse or i have , ive used vanilla , chocolate cookies and cream etc



Title: Re: Today's roundup
Post by: fulltilt720 on June 14, 2011, 11:25:04 PM
when working out or playing ball I  always tried to model my diet from nature - try to stay as close as possible to earthly purity - so, since the fastest animal on the planet, the cheetah, ate raw meat after a workout, i would go with a roast beef supreme from the deli - with beer - because if the cheetah had access to beer I'm pretty sure it would drink it after a successful run - it would also probably add some mozzarella and bacon to the beef and place it all on a toasted garlic hero if it could - it would probably also eat a lot of pizza.  Highly controlled diet may be more about appearance than performance.  Highly controlled performance enhancing drugs - now that's a horse of a different color.


Funniest thing I've read in a while. Well done sir.
Title: Re: Today's roundup
Post by: ez_ed on June 15, 2011, 01:02:49 AM
Two skate sessions followed by an hour of hoops then some Heineken recovery drinks.
Title: Re: Today's roundup
Post by: Lindseypaige on June 15, 2011, 08:33:36 AM
i actually read something about the chocolate milk too..wish I could find the article
Title: Re: Today's roundup
Post by: kamikaze on July 23, 2011, 12:39:10 PM
chocolate milk = disgusting. i would go for something more natural - a combination of whole fruits, nuts, whole grains. processed foods with a lot of added sugar (e.g. chocolate milk) can't be very good for you


Do a little research and you'll find a plethora of information on why chocolate milk is good for recovery.  Truth is after intense physical activity you want something more like sugar, white rice, white bread (aka the demon foods)  because they will enter your blood stream more quickly replacing your glycogen stores right away speeding recovery.  After exercise you have a 30 minute window to optimize recovery by ingesting some fast acting carbs.  Slow burning carbs such as whole wheat are not desirable because it takes them too long to enter the blood stream.  Outside of that 30 minute optimal window you have about an hour and a half to replace glycogen before the window completely shuts.  Slow burning carbs are more desirable for meals because they digest more slowly, have higher nutrient content, and leave you feeling fuller longer, eating less.  Another fact is the more active you are the more fuel you can afford to throw on your fire.  What I mean by this is if you are a highly active individual and you need to be consuming more calories than the average person you can pretty much throw whatever you want on your fire and your metabolism is going to burn it up for fuel and recovery.  As long as your getting all your micro and macro nutrients for health your good to go.  The problem with most people, especially in America, is that they are throwing all these highly processed foods into their body and there is no fire to burn them up because of their lazy, lethargic lifestyle.  That's where the processed foods can start to wreak havoc causing weight gain and onset disease which takes many, many years of neglect towards the diet on that persons part.  So as you can see, processed foods don't have to be the devil.  You just have to know when the proper time to eat them is and know how active you are.  Everything in moderation.  Enjoy your favorite sweets from time to time just don't make them a staple in your diet. So many people have this all or nothing approach to diet and turn into secret cutters when they have a little bit of sugar.  This is ridiculous and an unrealistic approach.   I've used chocolate milk for years.  It has a terrific ratio of carbs/fat/protein that promote recovery and it re-hydrates you. It taste great and has driven my training and recovery to many great performances in my athletic pursuits.