Diet

[Barrett]

What do you guys/girls eat when your both running and lifting. I find it hard to eat clean and get the calories I need. Any Suggestions???:confu sed:

[emartin10]

Everything I see....
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Seriously.

E

[emartin10]

Seriously.

I eat as clean as possible, but I kind of have a system. I have mapped out 90% of each day, 100% clean. Good, complex carbs (lots of pasta, brown rice, potatoes), tons of fruit, veggies, and lean proteins. I have lots of sports drink before a workout, and sports drink mixed with whey protein after. With the remaining 10% of each day, I search for clean options, and prefer them, but if they aren't available, then I don't stress. When you are eating 5000 calories a day, you can't stress if you eat a less than ideal option.

Last summer, I stayed 100% clean, and a lot of days, seriously undershot my caloric needs. I lost about 20 lbs. This summer, I've focused more on caloric needs, and meeting those needs if I have undershot, and I've retained the weight (lost about 6 lbs), but stayed in the same ball park with body fat (lost about 1% body fat thus far).

Hope this helps.

E

[Barrett]

Yea thanks for the help, but if you would could you show a classic example of a days eating, for example what you have for breakfast etc... Thanks man.

Also what are some of your times for races???

[emartin10]

Breakfast - bowl of cereal with strawberries, soy milk, and 2 bananas. 2 cups of coffee. 1 big glass of OJ (some days - oatmeal)

Snack 1 - protein bar and apple or 15 crackers with cheese.

Lunch - Salad. 2 turkey sandwiches. Brown rice. Apple.

Snack 2 - whatever I can find. Crackers with cheese, more protein bars, carrots and hummus, sandwiches, PBJ, chips, anything.

Dinner - 12 oz of lean protein (beef, chicken, fish), veggie (broccoli, brussels sprouts, green beans, mushrooms, peppers, etc.), salad, brown rice or WW pasta. Usually a couple of beers or glasses of wine.

Desert - cottage cheese, protein shake, or something bad.

Pre-Run - NutriGrain or Granola bar, sports drink
Post-Run - Sports Drink w/ Whey, banana, melon, or peach.

Then, once I've eaten all of this, I'll get down on whatever I can find, even if it's not 100% clean.

My times - 1:39:00 Half Marathon, 44:00 10K (in an Oly Distance Triathon), 5:15:00 Half Ironman, 2:29:55 Oly Distance Tri (44:00 10K), 1:24:14 Sprint Distance Tri (1/2 mile swim, 17 mile bike, 5K run - 21:07 5K)

E

[UpNorth]

Looking at your log you're only getting 14% of your calories from fat -- that's low. Remember Barrett, fat is your friend. It is very calorie dense which makes it easier to get those cals up. Go buy a jar of natural peanut butter and grab a big spoon and have at it.

In addition if you're going to run 12+ miles and do a NROL workout on the same day you need to eat A LOT MORE than you are eating. You need to take on eating the same way you attack your workouts.

I've been where you are, I'm not a big eater naturally and have a fast metabolism. Before I started working out I was 35 years old, 5'10" and 155lbs (probably w/ 20% bf). When I first set out to bulk up I was aiming for 3200+ calories a day and believe me that was all I could stand. I felt full all of the time but eventually I got used to it and it sure worked.

It's hard work, there is no doubt about that, but the benefits are there and will come quickly if you can get the calories in.

[Barrett]

I had 3 cups of scrambled eggs today, (2 plates full) this was the fitday cals for it.....

Amount Per 3 cup Calories 1095.6
Calories from Fat 725.27 % Daily Value * Total Fat 80.59g 124% Saturated Fat 24.28g 121% Polyunsaturated Fat 14.18g Monounsaturated Fat 31.47g Cholesterol 2323.2mg 774% Sodium 1848mg 77% Potassium 910.8mg 26% Total Carbohydrate 14.52g 5% Dietary Fiber 0g 0% Protein 73.19g 146%
HAHA I have never felt so full:p. Also, I am a little scared how high the chlestrol is. What should I have for supper to balance it out??? I dont know if my calulations were right but i had two plate fulls of eggs scrambled!!!! Plus all i am doing today is break in workout B of the NROL. today is my rest day from running. Also, do you think my calcualations is correct with 3 cups??????

[emartin10]

What kind of carbs are you eating? Fruits, veggies, anything? With that much running and lifting, you need to make sure you have some good carbs in your diet. I'd have eaten 1 plate of scrabbled eggs with a WW bagel or 2 and a banana or orange. Just make sure you are rounding it all out. I'm sure you are, just my thoughts...

E

[Barrett]

Yea yesterday was an exception, b/c it was my grandpas bday! today seems like normal, i eat alot of cereal too, is this good or bad, usually sherred wheat and life cinnamin(sorry for the spelling). Any cereal that you would suggest that wont affect me on my long runs(if you know what I mean) I have always been scared of having a bran cereal!!



> Also, what are some good supper ideas with loads of protein in it???

[rgv]

pretty much anything with chicken is great for a protein loaded supper. if you want some great recipes (and dont mind cooking) though check out John Berardi's Gourmet Nutrition. Some great recipes in there and they have all the nutritional facts as well.

http://www.johnberardi.com/products/gourmet/