Below I will be going through a days worth of eating, explaining why I chose the meals/items I have and what things are kind of looking like at this time.
*Disclaimer: I am NOT a registered dietitian nutritionist (RDN) and am not suggesting that my choices are meant for everyone. My nutritional demands/choices are all based on my current activity level, allergies, taste preferences, cravings, experiences and more.
I definitely recommend that if you have any questions or need guidance in the realm of nutrition, reach out to a RDN. Personally, I would recommend Sakiko Minagawa (follow her on IG @sakiko_minagawa or her website www.peakperformancen.com)
Pre-Exercise/Breakfast
Usually I do not eat prior to running, as I tend to run in the morning within an hour of waking up. The reason I don’t eat prior to my AM runs is that the muscles have enough glycogen stored to perform my easy 4-10miles runs and I just am not hungry. That said, as of this post, I am not doing too much running. A lot of my exercise entails hours in an (extremely) uncomfortable bike seat, so I have been starting the day with some lite (light?) carbohydrate, electrolyte and collagen intake.
This comes in the form of an Emergen-C Packet and 1 serving of collagen mixed in 8oz of water, and a Banana or Tangerine.
During Exercise
As I mentioned before, I am able to get through almost all of my runs without any extra fueling. But as I continue to grow as an athlete, coach, and student of Athletics, I am seeing the value in supplemental fueling during longer efforts.
I recently listened to an insightful interview on “The Strength Running Podcast” where the Host (Jason Fitzgerald) has a great talk with David Roche (2014 USATF Trail Runner Of The Year, 2x national Champ, 3x Team USA Member, etc) and they talk in-part about fueling during Long Runs. I won’t go into too much detail (As I recommend you just listen and subscribe to the Podcast), but I will be carrying some form of supplemental nutrition during any efforts longer than 90mins.
Personally, I have experienced some of my worst “bonks” on the tail-end of my recent 3-5hr cycling escapades. I have found that providing my body with 200-300 Calories every hour helps me feel strong when I am finishing my rides, and with the recovery process throughout the day. I have been using Maurten’s 320 packet and a ½ can of Red Bull in one bottle, then 24oz’s of ice-cold water in the other.
Post-Exercise
I have been doing virtually the same thing after runs (rides) for the last 9-years, and that is 12-16oz of Whole Chocolate Milk directly after I finish my session. It supplies me with the whey protein to begin/aid muscle synthesis, simple carbs to replenish the muscle glycogen it took to perform my exercise of choice, and these nutrients are more readily available/easily broken down due to the liquid form of the nutrients.
I have tried other things, but always come back to Whole Chocolate Milk. If someone has a more effective, “healthier” and better bang-for-your-buck option...let me know!
Post-Exercise (1hr AFTER Chocy Milk)
My appetite usually comes back 60-90mins after chugging my kings-sized glass of Utter-Goodness. This meal is going to be a lot more well-rounded and aims to continue in assisting my body through the recovery process.
Here I try to eat healthy fats (nuts, seeds, butters), more complex carbohydrates (oats, grains, fruits), and protein (usually the combination of nuts, butters, oats, and grains will do a good job of completing the necessary “protein profile”)
This can mean a couple of things:
Whole Grain Cereal + Whole fat Milk + Berries
Oats + Almond Butter + Banana + Chia/Flax Seeds
Fully Loaded Acai Bowl from Blenders In The Grass or the local Acai Bowl Shop
Chipotle Burrito: Tortilla, brown rice, black beans, veggies, chicken, guac, pico de gallo, corn salsa
Mid-Day Snacks
Usually I am pretty set until dinner and I will have a second workout in the afternoon (easy aerobic double or ancillary work). These second sessions are always followed by the classic Brown Cow Milk.
But if I feel like I need to eat something to hold me over, a helping of trail mix is the go-to. I have been keeping a Costco-Sized bag of Kirkland brand Trail mix in the cupboard for such an occasion
Dinner
This is going to be another well-rounded meal that targets all the basic macronutrients: carbs, fats, proteins. I don’t like to overload on any one of the three macros, as in my experience the body takes what it needs...unless you consistently overload/underload it and then it will store what you give it. I also HATE cooking, so dinner tends to be whatever the rock is cooking...and my rock is my GF (Sorry to all the Dwayne Johnson fans).
Chicken Enchiladas with avocado, Burgers with Avocado, Pasta with Avocado (don’t knock it until you try it!)...so basically anything + Avocado.
Dessert/Midnight Snack/Extras
I don’t limit myself based on caloric intake or in-season restrictions. I love ice cream, enjoy the occasional beer (Sierra Nevada Narwhal anyone?), and won’t say “no” to a Reese's Cup. I find that if they are around and available, I don't feel the need to gorge myself when I see them...probably because I am not worried I wont get the chance again, but let's not go into the psychology of eating.
Hope you enjoyed my long-winded explanation of what I eat, why I chose those foods (for now) and my excessive parenthetical approach to dictation.
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