Sunday, September 22, 2013

Nutrition: Eat Like the Athlete You Want to Be

Sunday was the 10k & 20k de Tours!  A beautiful day... So, I wandered down to Tours Center to check out all the athletes and the cool booths and stuff.  I stood in line (forever) to get Paella and got to the front of the line only to realize that not only is there meat in Paella, there is *every kind of meat* in Paella (sausage, chicken, and seafood) - and I became a vegetarian (kind of) on Mother's Day this year...  Doy!  Ahahah!  I ate it anyway...  Ooops!  :)

Since I stopped eating meat (okay, fine, not entirely, but for the most part - haters...), I've been told more times than I can count that I'm probably not getting enough protein.  This inspired me to analyze my diet and, believe it or not, it turns out I'm getting more than enough protein, but could stand to DOUBLE my carbohydrate intake.  Insane!

Here's what a day looks like for me right now (a double day is when I workout for more than 4 hours total):
Breakfast - plain yogurt with honey and cinnamon, muesli (double days add eggs and toast)
Snack - fruit
Lunch - spinach salad (double days I get to eat whatever I want for lunch)
Dessert - plain yogurt with honey and cinnamon
Snack - fruit
Snack - peanut butter rice cakes with honey and cinnamon
Snack - bread with olive oil and vinegar
Dinner - vegetables + grains + beans or tofu (double days add pasta)
Dessert - plain yogurt with honey and cinnamon

This gets me to exactly 100g protein, 360g carbohydrates, and 100g fat (around 2600 kCal) on single days... and on double days I get to eat carbs like it's my job (like just throw in a whole baguette there somewhere, double the grains for dinner, and maybe even a pastry and coffee) to bring me to 800g of glorious, golden, crusty, delicious carbohydrates.

When I'm training, I also like to follow a few general rules:
1.  Low alcohol and low caffeine.  That's right.  Except for occasions, if I'm training right, alcohol becomes a distant memory and caffeine stays out of the picture as much as possible.

2.  High-protein post-workout snack:  nuts, hard boiled eggs, or apple with peanut butter...  My go-to post workout snack right now?  Rice cake with peanut butter, honey, cinnamon and banana - YUM!

3.  Hydrate!  I drink about 2 liters a day of water (at least).  When I'm back in the States, I'm drinking electrolytes like a coconut water, or gatorade diluted by 50% to keep that post-bikram head ache away.  Here, I've been drinking lemon water and diluted apple/pear juice with a little pinch of salt after workouts.

This link is an amazing article written by US Anti-Doping Agency about the best diet for athletes:
My targets are based off of this and this fitness calculator from

On that note, if you have anything to add - please leave a comment for me!  I love hearing about new recipes and things that work for others!!  Thanks!

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