I’m pretty consistent with a core structure to my nutrition each day. This is the basis around which I adapt my nutrition for training and pre races.
If I am aiming to lose body fat I dial down the number of snacks. If I’m in a hard period of training, I increase them. Simple.
The key for me is to be eating every 2 to 3 hours, making sure each intake is balanced with carbs and protein.
I’ve found a structure that works for me around my busy schedule. The less I have to do or think about, the easier it is.
Of course I’ll deviate when on holiday or having time out with friends or family, but 95% of the time this structure is what works for me.
Six meals a day….and that’s not including any recovery nutrition.
Shake, snack, shake, snack, evening meal, snack.
- Healthy Meal replacement shake
- Herbal Tea
Mid Morning Snack:
- Some almonds or walnuts or
- Skyr yoghurt (Lidl do a great one) or
- Lean ham and ryvita or
- Protein bar or
- Hard boiled eggs
- Healthy Meal Replacement shake
- Piece of fruit
- Same as mid morning snack or
- Apple & peanut butter
- Protein Drink Mix
A real variety, sometimes vegetarian, more often than not fish or poultry based. I eat red meat approximately once a month. More for taste reasons and the fact I find it takes me longer to digest than any health benefit.
I tend not to eat much pasta, rice or breads. Instead getting my carbohydrates from vegetables such as broccoli, carrots, cauliflower and sweet potato. I don’t exclude carbohydrates, I just choose lower GI sources.
Some examples are:
- Turkey stir fry
- Chicken, bacon and avocado salad
- Salmon fillet & salad
- Omelette and salad
I also supplement with vitamins, omega 3, fibre, calcium, B12 and turmeric (immune system support) but I’ll cover supplementation and sports nutrition in another blog later on to explain what I take and why.
Took me 6 months to realise that I could not outrun what I put in my mouth. I only started to improve when I changed my diet not my activity.