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Foods to fuel/recover from soccer, running, endurance...

Answered on September 12, 2014
Created September 03, 2012 at 7:41 PM

I'm on Day 3 of Paleo, so far so good. :) I am pretty active, play soccer 2-4x/week, do strength/agility in the gym 2-3x/week, and also run (4-7 miles) 1-2x/week and sometimes road bike. I'm female, 33yo, 5'8", 140lbs, looking to get leaner and stay in 130-140 weight range.

Is there a particular way to eat before and after something like a soccer game (which is usually 90 minutes, intense intervals with lots of jogging), or an hour long run? Should I up the protein, the fat, include some carbs before or after? I have avoided carbs so far including fruits. Also, after an intense strength workout, should I go for more protein?

I have been snacking on almonds, walnuts, olives, coconut milk (unsweetened) and avocados. For meals eating eggs, turkey, chicken, fish, coconut oil, olive oil and lots of veggies. (Haven't introduced red meat yet but plan to, have some grass fed organic beef burgers in the freezer...)

Thanks for any advice! Want to make sure I have lots of energy and strength and fast recovery.

-AJ

3457a665c03e2d3b7f1776d8463f67df

(0)

on September 04, 2012
at 03:03 AM

Thank you, I will check out glutamine, sounds like it would help!

3457a665c03e2d3b7f1776d8463f67df

(0)

on September 04, 2012
at 03:03 AM

Thanks CD, I will try fasting workouts once I'm a little more in fat burner mode, appreciate it!

98266ae0c87836d4bb714b6d31cacbf9

(1632)

on September 04, 2012
at 02:11 AM

@luckie haha thanks :D

61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on September 03, 2012
at 08:48 PM

Your name is amazing, Whoreball. <3

98266ae0c87836d4bb714b6d31cacbf9

(1632)

on September 03, 2012
at 08:40 PM

Well I'm 19 so I'm not sure that it will work for you. I eat a banana everyday and able to stay lean, in fact lose weight too.

3457a665c03e2d3b7f1776d8463f67df

(0)

on September 03, 2012
at 08:37 PM

Thanks, what brand do you like? They have 4-5 options at the whole foods here...

3457a665c03e2d3b7f1776d8463f67df

(0)

on September 03, 2012
at 08:36 PM

Thanks! I definitely need to experiment... curious, do you find you can stay lean if you include carbs (like bananas)? I'm trying to lose some fat but don't want to lose too much muscle mass or energy, need to find the right balance of carbs to remain a fat burner and not switch back to sugar burning... thanks!

3457a665c03e2d3b7f1776d8463f67df

(0)

on September 03, 2012
at 08:34 PM

Thanks Crystal! For the starchy carbs after, what are examples? Like yams, brown rice? Do you find you are able to be lean even if you include starches?

Af939911afa817f79a4625d4f503c735

(552)

on September 03, 2012
at 08:26 PM

I'm a CrossFitter, and I do better on longer workouts with some carbs pre- and post- workout. Usually fruit (and maybe an egg or some almonds) before, and some starchy carbs (with eggs or other protein) after.

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5 Answers

3
98266ae0c87836d4bb714b6d31cacbf9

on September 03, 2012
at 08:17 PM

I keep it simple, i don't like to stress so much on the exact quantities of carbs, protein etc. Although i have a general rule of thumb.

What works for me might not work for you and vice versa. Best way to find out what is best for you is to experiment while keeping a food journal and noting how you feel,energy levels etc

From personal experience

Strength training: I prefer to strength train on a fasted state, it works best for me. Post workout Raw milk smoothie and egg yolks(protein) and after a few hours i prefer something meaty :)

Soccer game: I play tennis couple of times a week, not exactly the same thing but anyway. Tried playing that on fasted state, didn't work out to well. During the later stages of the game, hunger pangs! What works for me is something light, a banana and a cup of coffee

Running: I don't run so i cannot advise you there.

Your food choices are good so keep eating those. And yes you should introduce those burgers! What are you waiting for ? :)

3457a665c03e2d3b7f1776d8463f67df

(0)

on September 03, 2012
at 08:36 PM

Thanks! I definitely need to experiment... curious, do you find you can stay lean if you include carbs (like bananas)? I'm trying to lose some fat but don't want to lose too much muscle mass or energy, need to find the right balance of carbs to remain a fat burner and not switch back to sugar burning... thanks!

98266ae0c87836d4bb714b6d31cacbf9

(1632)

on September 04, 2012
at 02:11 AM

@luckie haha thanks :D

61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on September 03, 2012
at 08:48 PM

Your name is amazing, Whoreball. <3

98266ae0c87836d4bb714b6d31cacbf9

(1632)

on September 03, 2012
at 08:40 PM

Well I'm 19 so I'm not sure that it will work for you. I eat a banana everyday and able to stay lean, in fact lose weight too.

0
Ee04db68fcab556868524acb55ac5fd4

on September 03, 2012
at 11:11 PM

Glutamine, an amino acid, and a variety of healthy food. But make sure you get glutamine; that will heal you faster than any other amino acid. Takes the lactic acid right out of those (perceivably) sore muscles.

3457a665c03e2d3b7f1776d8463f67df

(0)

on September 04, 2012
at 03:03 AM

Thank you, I will check out glutamine, sounds like it would help!

0
Ba09704971e33481f5716c4790648966

(1794)

on September 03, 2012
at 10:19 PM

bananas and ice cream

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 03, 2012
at 10:08 PM

I lift and run fasted. Really long runs I might have some coconut water before I start. Races I have a banana.

Soccer and basketball I usually have a banana before -- but that's just to hold me over for an hour and a half.

3457a665c03e2d3b7f1776d8463f67df

(0)

on September 04, 2012
at 03:03 AM

Thanks CD, I will try fasting workouts once I'm a little more in fat burner mode, appreciate it!

0
47edf681280750c3712a3a56f2eae33b

on September 03, 2012
at 08:15 PM

Coconut water is the best electrolyte replacement. I'm an endurance runner and I just buy it by the double caseload. Has carbs and magnesium and it tastes great!

3457a665c03e2d3b7f1776d8463f67df

(0)

on September 03, 2012
at 08:37 PM

Thanks, what brand do you like? They have 4-5 options at the whole foods here...

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