Nutrition

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

1 Breakfast Smoothie

Breakfast Smoothie

5:20am – Breakfast smoothie (1.5 cups of 1%milk, Carnation Breakfast, 1 scoop of whey protein, strawberry Hershey’s syrup, 1 banana)

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Swim Fueling

5:45am – 1 bottle of Perform and 1 PowerGel

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AM Recovery Drink

7:30am – Endurox post workout recovery drink (2 scoops)

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Breakfast #2

8:10am – Chobani yogurt and 2 cups OJ

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Snack

10:00am – Nature Valley bar and banana

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Pre Gym Smoothie

11:45am – Protein shake (2 scoops Whey, 1 tablespoon glutamine 5g, 1 scoop creatine 5g)

Work Meals

Work Lunch

1:00pm – Work Lunch ($7.00 “mindful” assorted lunches with 20oz Gatorade)

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Afternoon Snack

3:00pm – Clif Bar

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Green Tea

3:00pm – 2 bags of Green Tea (decaffeinated)

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Second Lunch

4:00pm – Turkey sandwich and peach Snapple

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PM workout fueling

6:00pm – 1 bottle of Perform and 1 PowerGel/hour of workout

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PM Recovery Drink

8:00pm – Endurox post workout recovery drink (2 scoops)

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Big Ass Dinner!

9:00pm – Large dinner (pork/chicken/turkey, broccoli/asparagus/brussels sprouts, potatoes/yams/pasta, 32oz Gatorade)

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Fish pills and vitamins

9:00pm – Omega 3 fish oil (2g) and Centrum vitamin

Weekend

7:00am – Breakfast smoothie/ Chaboni yogurt

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Long Workout Fueling

Long Workout Fueling – 1 bottle of Perform and 1 PowerGel/hour of workout

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Big Breakfast

Short Workout (Swim/Bike/Long Run) – Large breakfast (eggs/pancakes/French toast, strawberry milk)

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Subway

Long Workout (Long Bike/Run) – Subway 12″, fountain drink, snack

orange

Hydration

Hydrate with sports drink throughout the day

8:00pm – Typical big ass dinner!

Summary

Nutrition

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