Nutrition Update – Part 2

Yesterday I received my detailed nutrition analyses from #NutritionRx and wonderful Jennifer Broxterman – Sports Nutritionist, the results were surprising to say the least. I indicated in my first post that I was not getting enough protein in my diet, while that was true it turns out that I had been under consuming carbohydrates to support my body on a daily basis.  Jennifer punched my three day food study data which I thought was pretty good into her computer and it spit out shocked the both of us. I will save you the long comparison of Macro and Micro Nutrients and give you a general overview of what we discovered.

The calories shown below are from actual real food and do not include any of my protein supplements and recovery drinks. While these are not “real calories” they were clearly the only thing helping me last as long as I did before “bonking”.

I use Tuesday, Wednesday and Thursday in my examples below and list the activity I did each day along with the consumption of calories. To give you an idea of my weekly training load was at the time.

Winter Off Season Training Schedule
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
AM Fartleks / Tempo Run
(5-8k)
Tempo Run
(8-10k)
Endurance Run
(10-16k)
Endurance Bike (2+hr)
PM Track Repeats
(7-12k)
Watts Class
(1.5 hr)
Watts Class
(1.5 hr)

chart1

Pre Appointment
Day of the week Mood Training Mood Actual Daily Calories Required Daily Calories
 Tuesday Tired  Track Repeats Exhausted at work, ok track workout.  2,400  3,400
 Wednesday Tired  Rest Day “regular” energy level 2,200  3,400
 Thursday Rested AM – Tempo Run
PM – Endurance Watts
Exhausted by 8pm 3,400  3,400 
 8,000  10,200

 

So it is obvious how little food I was consuming before my check in with Jennifer, these values are just to show how far off the mark I was even though I was eating all natural foods I was still missing a lot. On a weekly basis I could be out almost 5-6,000 calories which was hurting my performance and hindering my weight gain.

The highlighted areas of my report are to indicate low levels that could have be improved but the great thing is I have been proactive about my nutrition and already corrected all of the problem areas. I don’t count calories, this is how the nutrition values are calculated but my goal here is weight gain (lean muscle) so I will often overshoot my suggested (3,432 cal/day) and that is great. I am up 4lbs in the past month and hope to gain another 6lbs before July and hit my target weight of 150.

Here is an example of what I would consume daily now on my new plan. It doesn’t include any extra foods that I might throw in after a workout or anything; this is just the bare minimum I would eat.

 

 

 

 

 Breakfast
7:00am
First Snack
10:30am
 Lunch
12:30pm
Second Snack
2:00pm
Dinner
7:00pm
Third Snack
9:30
  •  2 Whole Eggs
  • English Muffin
  • 1/4 Avocado
  • 2 Pieces of Turkey Bacon
  • 8oz Fresh Orange Juice
  • Apple Sauce Cup (organic)
  • Mixed seeds / nuts (homemade)
  • 8oz Coffee (black)
  • Whole grain crackers (gluten free)
  • Hummus
  • 1.5 Cups Rice Pasta
  • Whole Pork Chop
  •  1 Cup Spaghetti Squash
  • Greek Yogurt
    (5-9% Milk Fat)
  • Whole Banana
  • Whole Apple
  • 1.5 Cups of Veggies
    (Carrots, celery, broccoli, cucumber)
  • Dilly Dip
  • Trail mix / Granola (homemade)
  • Protein Shake
  • 10 oz Steak
  • 1.5 Cups of Spiral Zucchini / Mushrooms and Sweat Potato
  • Banana
  • 10oz Milk
  • Greek Yogurt with nuts and seeds
    (5-9% Milk Fat)
  • Orange Slices
  • Trail mix / Granola (homemade)
  • Whole grain crackers (gluten free)
  • Peanut / Almond Butter
  • Slices of Cheese
 500ml Water  500ml Water  500ml Water  500ml Water  1L Water  1L Water

 

The largest difference I feel on a daily basis is the amount of energy I have again. After workouts my body feels tired but my mind is not, and this is great. I am the type of person no matter if I am racing a 5k or a 1:00 #duathlon I will give 110% and I need my body to be fed, fuelled and ready to go. I race to exhaustion and train just as hard so now that I am smarter about how I fuel my body I know that it will respond and give me all the performance I need to be successful.

Last but not least I get asked a lot what I use to fuel my workouts before and after and the answer is I just eat regular foods. I used to take energy gels and see a lot of people using them as a crutch, if you haven’t fed your body properly for your day no matter of sugar or “energy gels” is going to make that any better.

That’s not to say that energy gels don’t have their place, I am a huge believer that your body should have enough reserve to give you all the energy you need for 50-60 minute workout naturally.
If I am racing a 5k or going on a 10k training run you won’t see me with a water bottle or food as it is not necessary. On a 2hr bike ride I will carry a homemade energy bar or a delicious Oatmeal Pumpkin Flax Coconut Bar (click her for recipe) and about 1L of fluids with electrolytes.

Now post workout no matter what it is I take a recovery shake and also add lots of glutamine to it. Always always always give your body real food as soon as possible within 30 minutes of working out, again I see it daily people finishing a workout and not getting themselves fuel as quickly as possible. It’s no wonder people feel like crap the rest of their day.

 

Sorry for the little rant it’s a “pet peeve” of mine when it comes to fueling, gels and the whole bit. For more great recipes and nutrition information click her for Jennifer’s website and read along you might find some great recipes or discover that you want to know more like I did and go see her!
Thanks again Jennifer and I look forward to working with you in the future.

 

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