Hello everyone. Thanks for all of the great reading. IMSG is my first Ironman race and I am very curious to know a typical day looks like, food wise for the rest of you? I am very interested in fun, healthy recipes and snack ideas. I want very much to eat smarter but need some practical advice.
I love food so I LOVE this topic!! *LOL*
A "typical" day for me as follows:
BF: Either option 1 or 2:
1. Scrambled egg, almond cheese (as I get older I can't do diary anymore), turkey bacon or veggie sausage on a whole grain wrap with salsa
2. Smoothie in the following order: 1 cup almond milk, 1 cup blueberries, cut up banana, 2 cups fresh baby spinach and 1 tbsp of Peanut butter. Then I add Udi's 3-6-9 oil. I can stick a straw in it and drink while I make the kids breakfast, lunches for the day and holler at them to keep getting ready for school. *L*
I don't change my breakfast very much and I ALWAYS eat breakfast.
Snacks: ALWAYS have yogurt in the fridge and raw almonds in the pantry. Fresh fruit and veggies is a must. Already cut up and put in containers makes it very convient and no excuse to me.
Lunch: I cook extra grilled chicken/salmon/whatever each night so I have the meat to mix with rice/pasta/veggies in a skillet for a fast lunch the next day. I also like wraps w/ lunch meat and veggies. Again, fast. Heaven forbid there's leftover pizza though.........
Dinners: I finally got into the habit of making a menu. It helps when we go to the grocery store and it's nice to know the night before what we are having in case I need to take something out and dethaw. Takes all the thinking out of it. I have too much to balance to worry about "what are we having" at 4pm.
This week we have had Pesto Salmon w/ brown rice and salads, sphagetti with meatballs (premade homemade, again, just made extra and freeze) and grilled chicken with sun dried tomatos, feta cheese and kalamata olives. (with enough for lunch the next day of course!). Tonight, since Dad is out of town the kids have voted for pancakes w/granola and fresh fruit on top.
I LOVE to eat out though and will drop all plans in a second if husband suggests eating out. I also love pizza and wings so every couple of weeks I allow myself to eat it. And as far as sweets. I add chocolate chips to my yogart for dessert and even yesterday got a really high quality (and expensive) dark chocolate bar. I won't eat the whole thing at once because it's a treat. I also put it where I can't see it. So when I do "come across it" it's like "OH, looky looky!!" So a bar will last me easily a week. ha ha!
I also don't drink coffee because it messes with my vision so I drink lots of decaf teas, ice water and almond milk.
Hi Chris, I've only just joined the group hence the late reply. Nutrition is the big ticket item on race day (along with pacing yourself). I've done a bunch of these things and have found that your focus should be on your race nutrition strategy rather than what you eat in training. Work out what you will eat/drink on race day, and how you will do this, and practice this a couple of times during longer sessions (big brick workouts are preferable) to make sure it works for you (digestion/gastro). Doesn't matter what it tastes like - as long as it refuels you. Eat normally (but sensibly) the rest of the time.
I often see triathletes tape gels and stick powerbars to every available surface of their bikes - and still have most of them in place after the race. This is unnecessary. The race provides all your nutrition needs at the aid stations but you may want to take a couple of just-in-case items with you on the bike and run. I usually take a gel flask (3-4 gels) and a powerbar on the bike, and a gel flask on the run.
The following has worked for me (we're metric so you'll have to convert) (and I'm guessing your about 70-80kg):
My race day goes something like:
Breakfast: Pancakes & maple syrup -3hrs. A powerbar (finish about -1hr). A gel @ -30mins. Sports drink.
Bike: I have my timer set for 15 mins and stick to the following schedule:
I adjust the amount of water to the conditions. Hawaii = gallons. New Zealand (cool race) = sips. I'll swap a banana for a gel or powerbar occasionally for variety. I also have an extra gel about 5-10 mins from the end of the bike. Think about supplementing your sodium/salt if its a really hot day.
Run: It tends to become less scientific on the run as drinking from paper cups makes it a bit more difficult to measure how much you are taking in. I normally have a gel every half lap (5k) and drink sports drink at every aid station. Second half of the run I usually switch to cola and anything else I can keep down.
Hope this helps.
Breakfast (post-morning workout) consists of a cup of black coffee, toast (Dave's Killer Bread) with homemade hummus and a cup of mixed fruit
Throughout the morning, either a:
Vegetable smoothie: tomato-based with avocados, peppers, chiles, garlic, onion, ginger, celery, carrots and whatever else is in the vegetable bin. Note: reds and greens will yield a brown smoothie, while red veggies with one small beet will yield a beautiful purple drink.
Fruit smoothie: Apple cider-based with a mix of (to your taste) pineapple, apple, banana, blueberries, raspberries, kiwi, pears, peaches -- whatever combo tastes best to you!
Lunch: Beans with wild rice, sometimes topped with homemade guacamole
Early dinner (3-4PM) which is actually my pre-evening-workout meal: Sandwich with avocado, cucumber, and tomato.
Post-workout: Small ~8oz protein (hemp) shake or bowl of soup.
For me, small, simple meals that serve as fuel before and aid recovery after my workouts work the best. While I have no symptoms that would indicate any sort of lactose intolerance or sensitivity to gluten, I feel better since I removed virtually all dairy from my diet and have been experimenting with gluten-free recipes.
Like you mentioned, keep it fun and healthy. We are all an experiment of one and we get to learn and try some pretty neat things on our journey.
Happy training; see you in St. George!
After my morning workouts, my breakfast usually consists of toast with peanut butter and a couple of fried eggs on top of it. If I don't workout I'll probably just have cereal or just toast with peanut butter, no eggs. I always have a big glass of milk.
Lunch is whatever I can throw together in about 5 minutes in the morning. Usually a sandwich of some kind with either some vegatables or chips.
After my evening workout, dinner is whatever my wife makes: pasta, pizza, bean burritos (my favorite), paninis. She is much more health conscious than I am so it is usually pretty healthy, homemade with organic ingredients.
I also usually throw in a banana and some kind of snack bar throughout the day and I drink large amounts of water.
I'm reading these posts after an hour tempo bike ride- now I'm really hungry!!!!!
My day looks similar to these- Breakfast is a must ! usually a high cal protein shake to recover from the am workouts,
Lunch is brown rice or Quinoa with eggs and veggies
snacks- yogurts, almonds, fruit
dinner- whole grain pastas, chicken, fish and some veggies.
I usually try to follow a basic of a protein a carb and a veggie:)
Love to eat out and have to keep it in check, sadly my favorite "out to eat" is chinese- not so healthy:(
Hi Wil-and sorry, this is rediculously long, but lessons learned!
An hour of food prep on the weekend goes a long way to making the best choices and not subbing in something not so good for you. Once your training days get longer, it can be tough to stick to a plan! I tend to cook up some pasta, steam or stir fry a bunch of veggies, add some herbs, feta, then divide it all up into a bunch of containers and freeze it all. Another option is veggie cacciatore or enchiladas with stir fried veggies. All of these have a good carb/protein ratio if prepped right. I add in veggie meat to balance it out. I make enough for at least a week of one or two things, then start with a different dish the next weekend, and after a couple of weeks I have a few different things to choose from. On the side Amy's makes all natural frozen meals so I usually have a couple of them around just in case I get bored with what I have stocked up on-it really makes a difference when you do not have time and cannot stomach the thought of eating the same thing one more time!
Having the meals ready ahead of time makes it easy to grab something for work, or to walk in the door after a hard evening workout and not have to think about finding the energy to prepare it all. As far as having the energy to train, etc, I usually eat seven very small meals a day, I have had issues with bonking on evening workouts, I found adding more meals (same calorie total for the day) and spreading them out helps. Granted if you have a job that keeps you running, this may not work so well than if you had a desk job. Some of those meals may be a raisin english muffin toasted with almond butter and sliced banana or an english muffin with scrambled egg on it, fruit/nuts, cereal/oatmeal, or hummus with fresh veggies. The last meal I have so I don't wake up hungry is yogurt mixed with canned pumpkin (I use the pumpkin to keep down the calories and sugar, that and it is full of vitamins), banana or raisins and a bit of granola on top. It takes care of the sweet tooth and has a good amount of protein-in the hopes the body repairs and recovers using that in prep for a good night's sleep!
Race day-practice practice practice the nutrition. Sometimes it takes people a couple of seasons before they nail it down, I had it half nailed down until this past year. I prefer Carbo Pro because it tastes like nothing, I usually add Nuun to it and have gels with me. Once I can no longer tolerate those, I switch to Carbo Pro with lemon juice-this was my eureka moment to solve the other half of the issue which was "what do you do when one more swig or gel would make you want to hurl! " The sour does a good job of getting rid of all of the maltodextrin, etc residue in your mouth. I then have a bottle I have frozen that is water/lemon juice, thawing and waiting for me in T2 for the run. The thawing bottle has come in handy during hot races as you can usually tuck it in your top or waistband. I save those smaller 12oz disposable water bottles from the end of races and re use them, then you can toss them at an aid station. I take in gels that have high sodium on the run so I can just stick with my lemon water and water or whatever they have on the course.
And...as the temperature may vary for what you train in, and what you will be racing in, make sure you have a little flexibility in the nutrition. Taking all liquid calories is great, unless it is cooler and you are not as thirsty, then you may come up short. Have a back up plan.
You'll find on the last half of the run for an IM, the oranges and the ice cold pepsi go down really well! I would suggest carrying a couple of gasx meltaway tabs in case your system gets "off" a bit. I saw a lot of runners losing their nutrition in the bushes!
Best of luck finding what will work for you, and good luck at StGeorge!