Posting my nutrition a couple months back ended up with its good and bad result. It was tough and a little embarrassing getting reamed out for my bad habits but showed how much I can grow in this vital area. Since then I have been working with my coach to change some things up and am very happy with the result. Not that there still isn’t room for improvement, I am always open and interested in everyone’s feedback. Rather than post the whole picture I thought I’d start with some key themes.
Breakfast Smoothie
Before – 1.5 cups 1% milk, Carnation Instant Breakfast, 1 banana, 1 scoop whey protein, strawberry syrup
After – 1 cup almond milk, 1 cup baby kale, ½ Avacado, ½ banana, ½ cup frozen fruit, 1 tsb honey, 1 scoop whey protein, 1 tsp almonds
Notice I still blend, not juice. Everything that goes into that blender ends up in my stomach (no waist). The constant battle is getting this down before my 5:45am swim, sometimes just minutes before (so much for the 60 minute rule!).
Drinks
Before – Sugar drinks (Gatorade, strawberry milk, orange juice)
After – water
These are the big boys (50 ounces). I aim to drink at least one per day. I never thought I’d be the one to buy water but it helps me ensure I drink close to half my body weight in ounces in addition to fueling.
Post workout
Before – Endurox
After – Endurox plus whey, raisons, fig nuitons, Builder’s Bar
A lot of my endurance workouts are strength focused and since I am still in need of sports specific muscle it is important that I load up on protein.
Second Lunch
Before – Sandwich and Snapple
After – Salad (spinach, avocado, tuna/chicken)
I know there’s Thousand Islands dressing in there!!!! Looking for something to give the salad taste while keeping it decent. I’m not afraid of a little saturated fat, but if there’s a better option I’m all ears.
Snacks
Before – Not enough
After – Mixed nuts, fruit (banana’s, mandarins, grapes, apples), baby carrots
Have to always have something to graze on. Never want to feel hungry throughout the day (much easier said than done!).
Sweat the right, not the wrong
One major concept I carry with me is sweat the right stuff, not the wrong stuff. I feel like people are way too tied up in avoiding the “bad” things (high fat, high calories). I’m ok with some junk here or there, as long as I’m getting what I need (almonds, Builder’s Bars, salad dressing, etc.). When my pants start fitting perhaps I’ll change my mind.
Before, during, after…
I already fuel very well, sticking to my protocol fueling in every workout I do. Looking forward I want to ensure I have that critical meal before, recovery drink, bar and snacks after as needed, and large meal following. The key for me will be this routine for both morning and evening workouts with continued consumption throughout the day.
I am one week down in a 4 x 20+ hour/week build leading up to my full aquabike in Colorado May 17th. I feel like how my body responds will be a critical tell to the success of my season looking ahead toward Tremblant. High volume (for an age grouper) means watching weight and I am flirting with 160lbs when I should be up at 165lbs. Getting enough sleep and proper nutrition are all I can focus on right now, the rest will take care of itself.
David Welby 