I mentioned a few days ago that I was going to make a post about my nutrition. What fuels me between races and training - as well as during a race? Okay. I'll get to that in a minute.
Yesterday morning I met with my dietitian to go over my eating habits. They are not bad actually, but I did learn a few things from her that I think will help me and I'll share those shortly.. Last night after work, Andrea, Kayla and I went over to Tutto Mare to hang out a bit. We sat at the bar and John whipped me up some creative drink that was very tasty. He called it "John's Summertime Special". It was some sort of martini is all I know! We had a good time, ate a little bit of food and left around 10:15 when they turned the lights off on us :) We have a fun weekend planned - Saturday night the 3 of use are going to get Sushi and hang out in Laguna Beach. Tomorrow night Kayla and I are going back to Tutto Mare to get some half priced appertizers during happy hour then off to see a movie. Saturday I'm running 8 miles and Sunday between 5-7. The rest of Sunday will be a rest day where I plan to pretty much do nothing :)
Okay.. so my diet. It has definitely changed a lot over the past year. Even the past few months. First, I try to stick to all organic foods. When I shop I go to Trader Joe's almost exclusively and 90% of what I buy there is organic. Of course when I'm at work I don't really have the organic option. I make do the best I can. Things were harder when I worked at Nike right after my day job because I had to eat somewhere in between. I don't do fast food with a few exceptions. I do eat at In-N-Out burger (maybe once a month or so), and I have eaten at Carl's Jr from time to time on the way to Nike (though I get a grilled chicken on whole eat there).
Some other things I avoid in my diet: I don't drink soda. I avoid saturated fats as much as possible like regular milk (I drink soy), sour cream, butter, etc. I also try to stay away from white rice, white bread, white sugar, etc... Anything white pretty much :) I do eat meat (chicken, turkey, beef, fish). I don't eat a lot of beef and make sure it's lean when I do. I probably eat more fish than anything which chicken being tied or a close second.
So there are some basics of my diet. Now on to my typical food I eat, what I train with, etc. I have been eating 4 times a day or so but I'm working that up to 6 after meeting with my dietitian.
For breakfast I often eat an egg white omlet with veggies and some whole wheat toast on the side. Then mid morning I have a small snack like an apple or trail mix. For lunch it varies. Could be a chicken or fish salad with rice or tortillas for some grains, or maybe some pasta with bread and veggies. Mid afternoon is another light snack - fruit or something like that. For dinner I often eat fish - maybe with pasta or rice and a salad with veggies. I might also eat sushi and some break and edamamme. My new night-time snack is to drink some chocolate soy milk. This might also help with my morning runs so we'll see how that goes. I found out that I was probably not eating enough calories. I was doing good with protein and fat and water, etc. But I need more grains in my diet so those are reflected in this. I also need to focus more on fruits and veggies :)
Pre-race/Run: If my run is less than 6 miles I might have a very small snack. Clif bar or a pieces of toast. If it's longer or before a race I'll have a PB&J sandwich and or a clif bar and a piece of bread or somethign along those lines.
During race/run: In my case I've found I need to take in some energy every 45 minutes. I put cytomax in my water, but i also have a Gu every 45-50 minutes on any run that will be longer than 75 minutes or so. I might have a clif bar during the race if they are at the aide stations and the race is long enough. I also use clif shot blocks which I really like and they are a nice alternative to gu.
Post Race/run: I take a drink made with ultragen within 30 minutes of my run ended. I usually bring it with me to wherever I am going. My dietitian said that ultragen actually has the perfect mix of what I need post run so it works well. I'll also eat a fairly large lunch of some of carbs and protein within an hour or two as well..
I did find out that I'm not taking in enough sodium during a race which may be part of my problem. She told me I should be taking 500-700mg of sodium per hour and I'm only taking about 200mg. plus I'm on a medication that causes me to lose extra sodium and sweat more. So I need to work out something so that I'm probably tripling my sodium intake during long races!
I think that's about it for now. Hope that made sense and feel free to ask any questions :)