RunningAHEAD - Topic: Just what do we all eat?

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Just what do we all eat? (Read 761 times)

EGH3 view log	posted: 5/29/2008 at 2:51 PM
	One thing I take from the nutrition knowledge I gained through weightlifting was protein intake and lots of smaller meals throughout the day. I pack a cooler that I bring to work. I do notice that lots of runners neglect protein. I've cut it back from when I was trying to gain muscle but I still try to get near a gram of protein per lean lb of body weight a day. I'm a first-thing-in-the-morning runner so my carbs are earlier in the day: Morning: Run or lift. If I lift, I have a whey protein shake, small coffee and banana beforehand. If I run, I eat nothing or I get cramps and side stitches. Recovery: 24gr whey protein, 50-60 grams high glycemic carbs - gatorade or OJ Breakfast 1 hour later: old fashioned oats and banana, 1 tbsp peanut butter - YUM!, coffee morning snack: 1 cup cottage cheese w/sugar free jam, piece of small fruit Lunch: Turkey sandwich on whole wheat w/one bag of microwavable frozen veggies of some kind Afternoon snack: mixed greens with one can tuna, light dressing Dinner: lean protein, frozen veggies and a small portion of starch (brown rice, whole wheat pasta) After dinner/evening snack: 1 cup cottage cheese with sliced strawberries Lots of water throughout the day I bet a lot of runners are horrified with my relatively low carbs and high protein but I'm pretty lean except for right around the middle so I'm likely sacrificing a little performance to get the body fat down. It's probably around 15-17% and I'd like it in the 10-12% range. I'll likely increase the carbs as I add miles.
	2009 goals: Run a marathon or two and run 2000 miles

ʇuǝɹʇ view log ʎǝʞuoɯ ʎʞunɟ	posted: 5/29/2008 at 2:57 PM
	Quote from EGH3 on 5/29/2008 at 2:51 PM: ...a whey protein shake...24gr whey protein, 50-60 grams high glycemic carbs... Eat food. Not too much. Mostly plants. Quote from EGH3 on 5/29/2008 at 2:51 PM: ...I bet a lot of runners are horrified with my relatively low carbs and high protein but I'm pretty lean except for right around the middle so I'm likely sacrificing a little performance to get the body fat down. It's probably around 15-17% and I'd like it in the 10-12% range. I'll likely increase the carbs as I add miles. Actually, most running is done at a fat burning effort rather than at a glycogen/carb burning effort. For most of your low to moderate intensity training and recreational running, you use fatty acids as your primary energy source. So you should be able to do this with low carbs and a body fat of 15%. I too tend to eat low carbs (but high vegetable rather than high protein) and my body fat ranges between 6 and 12%.
	noʎ ɥʇıʍ ǝq ʎǝʞuoɯ ǝɥʇ ʎɐɯ

EGH3 view log	posted: 5/29/2008 at 3:12 PM
	Quote from ʇuǝɹʇ on 5/29/2008 at 2:57 PM: Eat food. Not too much. Mostly plants. quote> Could not agree more. I eats lots of fruits and veggies too. Only supplement I take aside from multi-vitamin, and EFAs is that post workout whey protein. It's just a convenient way to get protein post-workout. My stomach is not really ready for a big meal immediately after a training session. I usally eschew gatorade for OJ or even a plain bagel or banana. Whey in a shaker cup is just easy to throw in the gym bag. Every other meal in the day is from whole food - I mostly shop the outer edges of the supermarket. Frozen veggies are my friends.
	2009 goals: Run a marathon or two and run 2000 miles

ʇuǝɹʇ view log ʎǝʞuoɯ ʎʞunɟ	posted: 5/29/2008 at 3:14 PM
	Why not just eat yogurt (whence comes whey)? Or eggs? I love some good eggs or a smoothie after a long run.
	noʎ ɥʇıʍ ǝq ʎǝʞuoɯ ǝɥʇ ʎɐɯ

EGH3 view log	posted: 5/29/2008 at 3:49 PM
	Quote from ʇuǝɹʇ on 5/29/2008 at 3:14 PM: Why not just eat yogurt (whence comes whey)? Or eggs? I love some good eggs or a smoothie after a long run. Good suggestion. Again, the whey is just convenient. And I use Optimum Nutrition's Natural whey so there are no colors or other additives. With most supermarket yogurts, I'd have to eat 3 of them to get 24grams of protein. It's mostly after weight training - I can drink it and head to work. I know from having gone without it that it does improve recovery. I really notice it since I also play hockey twice a week. I make smoothies too with yogurt, fruit, juice and even add oatmeal or oat flour to it. Maybe someday I can make my own yogurt - your recipe looks cool and I may try it out. And I love eggs! I'll boil a couple and bring to work as a morning snack too.
	2009 goals: Run a marathon or two and run 2000 miles

ʇuǝɹʇ view log ʎǝʞuoɯ ʎʞunɟ	posted: 5/29/2008 at 3:57 PM
	My smoothies tend to be about 20 oz or so, made with the yogurt and whatever I grab. The other day I ended up pouring in a bowl of my daughter's uneaten cheerios along with bananas and strawberries, and a touch of honey. That probably had a load of fiber, protein and some simple and complex carbs.
	noʎ ɥʇıʍ ǝq ʎǝʞuoɯ ǝɥʇ ʎɐɯ

turboterie1 view log	posted: 5/29/2008 at 4:10 PM modified: 5/29/2008 at 4:24 PM
	Yesterday's menu was typical for me. Will probably eat similar today if not a little less since I'm taking a preventitive rest day (damn shins) Breakfast: 1 big bowl of Fruity Pebbles with 1% milk. Drink the milk. 1 cup coffee Run: 4 miles by house Post run: Drank one more cup of coffee Lunch: Leftovers from Sadies (mexican rest.). Basically was little fried potatoes (papitas) with red chili, cheese, and some meat thrown in MTA: and lots of tomatoes thrown in. I could eat tomatoes all day! Snack: bag of movie theater butter popcorn Extra drink: 12oz blue Gatorade about 30 minutes before my run.....i knew it was going to be hot! 6pm Run 3.25 miles in 90 degree F heat Post run: Drank rest of Gatorade Supper: One lean beef homemade hamburger patty (seasoned with garlic, onion, worsteshire sauce, hot sauce, seasoning mix, salt, pepper, also threw in an egg and some bread crumbs for texture/moistness....whole batch made 4 patties) with one slice swiss cheese on a whole wheat bun with light mayo, ketchup, mustard and pickles, along with a serving of oven baked organic fries (Athena brand sea salt..........love that stuff!) Of course I drink water throughout the day and with every meal. Probably had at least 2 liters of water if not more.
	Finished my first marathon 1-13-2008 in 6:03:37 at P.F. Chang's in Phoenix. PR in San Antonio RnR 5:45:58!!!!!! on 11-16-08 Marathon coach for Albuquerque Fit The only thing that has ever made any difference in my running is running. Goal: Sub 5 marathon in 2009

arlahile view log	posted: 5/29/2008 at 6:58 PM
	A typical "good" day (fortunately, this is most of 'em): Breakfast: one cup of coffee with 1/2 & 1/2, Bob's Red Mill meusli with 1% milk, small piece of fruit Lunch: lowfat cottage cheese with a slice of homemade multigrain bread or rye-krisp crackers (LOVE 'em), BIG salad with any veggies from the garden when available, olive oil & vinegar dressing, sometimes another piece of fruit Snack: handful of nuts or celery with peanut butter; add ovaltine on long run days Dinner: variable meat: fish, chicken, sometimes beef (I'm partial to tri-tip), microwaved or grilled vegetables, salad, some kind of starch (usually brown rice or whole wheat tortilla), 1 -2 beers or glasses of wine. Occasional piece of 72% cocoa chocolate an hour or so before bed. A typical "bad" day: Wake up with a hangover. Gag down some gatorade. Drive to McDonalds and get two hash brown thingies. More gatorade. Leftover pizza from last night's festivities for lunch. Try to get in run when hangover fades. Feel too crappy to cook, go out for dinner. Notice swollen feet due to day-long sodium-fest. You'd think I'd learn. Arla
	Join fellow "40s on the run" in the Masters Group forum

Marcus L S Monkey Scratch	posted: 5/29/2008 at 8:15 PM modified: 5/29/2008 at 9:01 PM
	I eat the same thing pretty much everyday with minor variations here and there. After workout #1: Breakfast Usually two packets of sugar free instant oatmeal mixed with some type of high fiber cereal and a small handful of some type of granola all in skim milk. Mid-morning snacks at work include one medium gala apple and one Thomas Lite English muffin with PB and sugar free jelly. Lunch is usually one medium banana, and 3 ounces of some lunch meat, with a piece of sharp cheddar cheese in a whole wheat tortilla, so it's basically a wrap. And lately I have been eating 2 Fig Newtons. Afternoon snack is usually some type of 150-200 calorie snack bar like a small protein bar or lately a Fiber One bar. (Yeah, I am big into fiber). I get home and get dressed for workout #2 and usually grab a handful of almonds and a few Whole grain wheat thins. After workout #2: Dinner If there is any variation it's in dinner. Sometimes it's nothing more than a protein shake, sometimes cheese and crackers, or another wrap (like lunch), sometimes it's a repeat of breakfast. Lately I have been eating an Ostrich burger once a week. My meals get smaller as the day progresses with breakfast being the largest and dinner being the smallest. Sometimes I don't really eat a dinner but just nibble here and there. I do make sure to consume enough carbs to train again in 9 hours. Admittingly, I don't eat much, if any, vegetables. And my current favorite snack type junk food, is Mike & Ikes. I don't like Yogurt and I hate eggs. MTA: My nutrient breakdown is about 50% carbs, 25% each fat and protein...and I am very lean and not by genetics.
	all you touch and all you see, is all your life will ever be Obesity is a disease. Yes, a disease where nothing tastes bad...except salads.

RunZRun

running yogi

posted: 5/29/2008 at 8:16 PM

Quote from ʇuǝɹʇ on 5/28/2008 at 11:48 PM:

Today -

5am - 1 strawberry pop tart

5:30 am - 11.8 miles

7:30 am - 22 oz gatorade

8:00 am ~20 oz smoothie made from two handfuls of frozen strawberries, 2 bananas and whole milk homemade yogurt

9:00 am - 1 egg + 1 egg white with a touch of butter and melted raw cheddar on a bagel

12:00 pm - two slices of pumpernickel toast with jelly (I was not hungry) *

6:00 pm - ~1 1/2 cup green bamboo rice with 1-2 cups home stir fried tofu/broccoli/carrots/garlic in sesame oil. With an Ellie's Brown ale.

I suspect I will have some ice cream before bed.

* normally I have more lunch and a bit less breakfast.

I didn't think u would consider strawberry pop tart as food ;)
I had never heard of green bamboo rice before this. Will certainly have to try it.

ʇuǝɹʇ view log ʎǝʞuoɯ ʎʞunɟ	posted: 5/29/2008 at 8:24 PM
	Strangely, after having bought green bamboo rice from specialty stores in the past, for as much as $10 per cup (!!), they had it on deep discount at Target the other week.
	noʎ ɥʇıʍ ǝq ʎǝʞuoɯ ǝɥʇ ʎɐɯ

drainpipe view log	posted: 5/29/2008 at 8:53 PM modified: 5/29/2008 at 8:54 PM
	Typical day: Breakfast (8 am): Peanut butter sandwich on wheat + cup of tea Late breakfast (10 am): Slice of wheat bread + cut of coffee Lunch (12:30 pm): Grilled chicken sandwich on wheat + small side of fruit Mid-noon (2:30 pm): Fruit + something (sometimes chunks of chicken if I've been lifting) Late-noon (4:30 pm): Coffee + pastry Dinner (6:30 pm): Something Night (9:00 pm): Cottage cheese

celiacChris view log Village Idiot	posted: 5/29/2008 at 8:54 PM modified: 5/29/2008 at 9:32 PM
	My meals are wide in variety, but have a similar pattern Breakfast 1 (immediately after run): Gluten Free oatmeal made with 1 cup milk, .25 cup rasins and 1 tbsp honey OR bananna and 2 tbsp low fat/cal peanut butter on a corn tortilla Breakfast 2: Piece of fruit (usually orange, peach, or plums) and/ or .25 cup fruit mixed with 1 cup plain yogurt Lunch: 1 cup frozen broccoli or the like (heated), 3 cups romaine lettuce, 1 cup cherry tomatoes and a protein to top (turkey burger with the mustard used to double as salad dressing or chicken with balsalmic vinegar as dressing or fresh mozzarrella or a mock waldorf salad with nuts, fruit, chicken and yogurt) Lunch 2: 1 slice gluten free bread (toasted) with 1 tbsp apple butter. Or, more fruit. Dinner: Meat/fish (prepared in a marinade of my choosing or smoked, I love doing thai style one night, a curry the next, etc., marinades always are 150 cals or less), 2 cups of a vegetable, a carb (bread, tortillas, rice) and a dessert fruit (berries, cherries) for dessert. Snack: air popped popcorn, toast, or another carb. Occassionally water ice or ice cream. I adjust each day a bit to cycle my calories, but my goal is between 1500 and 1800 a day. I burn at least 500 calories a day between either running or cross training (CT not tracked in my log). The goal is about 30-40% protein/carb and 20-30% fat. Chris MTA-- I drink between 8 and 12 glasses of water daily and avoid drinking calories at all costs. Tea is yummy as well.
	Chris 5K PR: 27:22 (1/1/09) 10k PR: 57:34 (12/7/08) HM PR: 2:09:24 (9/21/08) 2009 Goals Run 1500 miles Run a Marathon in May and MCM in October PR at all distances

smalcolm view log	posted: 5/29/2008 at 8:59 PM modified: 5/29/2008 at 11:49 PM
	I have really been trying to eat better lately and am a big snacker. I don't do well with big meals and sit at a desk most of the day so lots of snacking! Typical "good" day... Breakfast: 1 c. coffee 2 pcs. turkey bacon 2 scrambled eggs Snack: a few almonds light yogurt Snack: salad (lettuce mix & tomato) with viniagarette Snack: light Babybel cheese or string cheese Snack: Banana or celery with PB or bell peppers or granola bar Dinner: salmon or chicken usually or some kinda pasta steamed/sauteed veggies (usually potatos and broccoli/cauliflower/asparagus) Snack: popsicle! MTA: Lots of water all day. 80oz or so.
	~Sara Goals: ~~1st marathon (under 4:00:00)~~ \| ~~1-2 HMs (under 1:50:00)~~ \| ~~10k (under 46:00)~~ \| ~~5k (under 23:00)~~ \| stay injury-free \| keep running ~~BMO Vancouver BC Marathon 05/04/2008~~ 3:51:43!!

gruetzgirl	posted: 5/29/2008 at 10:57 PM
	Quote from ʇuǝɹʇ on 5/28/2008 at 11:48 PM: Today - 5am - 1 strawberry pop tart How in the world can you just eat ONE pop tart?? That's discipline, if you ask me. I figure that they come in packs of two, so I should just eat two!
	"Life is short... running makes it seem longer." - Baron Hansen

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