There’s no denying the significance of nutrition and fueling in Ironman, especially when approaching a certain level of volume where a lack of consumption can lead to injury or bonking. A couple of years ago a friend of mine made a similar post and at this point in my development I figured it would be a good exercise to see where I stand, particularly with caloric intake. I won’t pretend to know what I’m talking about, I’m not a nutritionist, I’m an engineer, but it think there’s a great deal to be benefited by logging one’s weekly diet, not just to see the overall picture but to gain an understanding of the value in the individual components. I welcome any insight for improvement as I am always looking to make advancements in this area.
Weekdays
5:20am – Breakfast smoothie (1.5 cups of 1%milk, Carnation Breakfast, 1 scoop of whey protein, strawberry Hershey’s syrup, 1 banana)
5:45am – 1 bottle of Perform and 1 PowerGel
7:30am – Endurox post workout recovery drink (2 scoops)
8:10am – Chobani yogurt and 2 cups OJ
10:00am – Nature Valley bar and banana
11:45am – Protein shake (2 scoops Whey, 1 tablespoon glutamine 5g, 1 scoop creatine 5g)
1:00pm – Work Lunch ($7.00 “mindful” assorted lunches with 20oz Gatorade)
3:00pm – Clif Bar
3:00pm – 2 bags of Green Tea (decaffeinated)
4:00pm – Turkey sandwich and peach Snapple
6:00pm – 1 bottle of Perform and 1 PowerGel/hour of workout
8:00pm – Endurox post workout recovery drink (2 scoops)
9:00pm – Large dinner (pork/chicken/turkey, broccoli/asparagus/brussels sprouts, potatoes/yams/pasta, 32oz Gatorade)
9:00pm – Omega 3 fish oil (2g) and Centrum vitamin
Weekend
7:00am – Breakfast smoothie/ Chaboni yogurt
Long Workout Fueling – 1 bottle of Perform and 1 PowerGel/hour of workout
Short Workout (Swim/Bike/Long Run) – Large breakfast (eggs/pancakes/French toast, strawberry milk)
Long Workout (Long Bike/Run) – Subway 12″, fountain drink, snack
Hydrate with sports drink throughout the day
8:00pm – Typical big ass dinner!
Summary