tag:blogger.com,1999:blog-5958912856105168983.post1847258101489772652..comments2023-04-28T05:33:56.037-04:00Comments on "Captain's Blog": FOOD!mainershttp://www.blogger.com/profile/12622688831496687092noreply@blogger.comBlogger7125tag:blogger.com,1999:blog-5958912856105168983.post-20436138473674762962010-04-23T17:02:26.035-04:002010-04-23T17:02:26.035-04:00I should also add that the only other thing I pay ...I should also add that the only other thing I pay attention to (as if there wasn't enough already) is the type of carbohydrate I'm eating during the day. I go for refined "fast" carbohydrate sources (white bagels, white bread, cream of wheat, refined grains & more sugary-type foods) close to my workouts, and I opt for whole grains & "slow" carbohydrate later in the day or when I'm away from training. <br /><br />Many people get caught up in the good carbohydrate vs. bad carbohydrate debate when the truth is that there isn't good or bad - there are simply some sources that are more optimal depending on your activity level or the time of day. <br /><br />Sorry for all the rambling. If you can't tell, I'm a bit of a nutrition buff. I think that it's the "final frontier" in improving running performance and maintaining overall health.Stanfordshttps://www.blogger.com/profile/10341243452262041937noreply@blogger.comtag:blogger.com,1999:blog-5958912856105168983.post-39510239701345094872010-04-23T14:21:20.891-04:002010-04-23T14:21:20.891-04:00thanks for the post Nathan- very interesting stuff...thanks for the post Nathan- very interesting stuff!mainershttps://www.blogger.com/profile/12622688831496687092noreply@blogger.comtag:blogger.com,1999:blog-5958912856105168983.post-11897092256997762032010-04-23T12:58:16.381-04:002010-04-23T12:58:16.381-04:00OK, I'll chime in. A typical day for me:
Pre...OK, I'll chime in. A typical day for me:<br /><br />Pre-run: some combination of carbohydrate and protein, either liquid (if workout is closer to the meal) or solid (if 60+ minutes until workout). Liquid is usually a pre-mixed whey/malto drink; solid is something like half a banana & peanut butter or half of a PowerBar (or more, depending on length & intensity of the run). Chased with a cup of coffee.<br /><br />Post-run (breakfast): oatmeal made with raisins, fresh berries, banana, lowfat milk, walnuts & flax meal and two eggs (one white, one whole). Weekend substitution is one round whole grain Belgian waffle topped with lowfat yogurt, applesauce, berries, banana, walnuts, and flax meal. Served again with a side of eggs (or a protein shake or small glass of chocolate milk if I'm lazy). Plus the obligatory cup of black coffee.<br /><br />Snack: a few almonds or other nuts, lowfat yogurt, cup of fresh fruit (usually some kind of melon)<br /><br />Lunch: Kashi granola bar, big salad with lots of greens (arugula, spinach, various sprouts, broccoli) and avocado; salad topped with some sort of protein: tuna, salmon, chicken, or lean beef. Washed down with a cup of green tea.<br /><br />Snack: Either a small banana with peanut butter or a meal replacement bar or drink (Myoplex, Pure Protein, etc.)<br /><br />Dinner: Various combinations of fat, protein & carbohydrate (example: whole wheat linguine with mushrooms, broccoli & artichokes in an olive oil sauce, served with chicken or lean beef or sometimes tofu/tempeh if I'm too lazy to cook something extra)*<br /><br />Snack: green apple with peanut butter or cottage cheese; depends on how much protein I had with dinner. I'll go with cottage cheese if dinner was "meatless."<br /><br />* Side note: my wife is a vegetarian, and since I do most of the cooking 80% of our dinners are vegetarian. If I'm motivated I'll pull out an extra pan and cook something for myself. <br /><br />The meals above are the framework for how I eat, but within that framework I'll move things around depending on how I'm training at the moment. If I'm in a period of high mileage or heavy training, then I'll sub out some of the protein & fat in my diet for my carbohydrate or for an evening snack I may have a bowl of cereal (or 2) instead of the standard apple & peanut butter. <br /><br />Conversely, if I'm injured & not running much (or at all) then I'll taper down on the carbohydrate and go heavier on the protein & fat. <br /><br />With all of that said I really don't pay very much attention to my diet. I look at food in terms of (a) portion size and (b) content (protein/fat/carbs), doing my best to get a good mix with each meal. I don't count calories, but I do know within 50 calories or so what I eat each day. My primary focus is on making sure that I restock my body after running & trying to make as much of that fuel high grade (i.e., whole grains) as possible.Stanfordshttps://www.blogger.com/profile/10341243452262041937noreply@blogger.comtag:blogger.com,1999:blog-5958912856105168983.post-82759883689199649462010-04-22T22:36:02.361-04:002010-04-22T22:36:02.361-04:00interesting Bill and you must burn a ton more calo...interesting Bill and you must burn a ton more calories than i do per day. just shows you we all have our own dietary needs and wants- Spada clearly just eats all day!mainershttps://www.blogger.com/profile/12622688831496687092noreply@blogger.comtag:blogger.com,1999:blog-5958912856105168983.post-64679815361610659182010-04-22T21:27:30.376-04:002010-04-22T21:27:30.376-04:00Wow, I think you eat more calories through lunch t...Wow, I think you eat more calories through lunch than I eat all day. <br /><br />But if it keeps you running, that is all that counts.Cool Down Runnerhttps://www.blogger.com/profile/13826301593012369401noreply@blogger.comtag:blogger.com,1999:blog-5958912856105168983.post-69229383785511872722010-04-21T11:34:23.470-04:002010-04-21T11:34:23.470-04:00Since you requested it, I thought I would mention ...Since you requested it, I thought I would mention that you can find out about my nutrition/eating habits in my latest "nutrition check/update" running2win log entry on March 2nd of this year. I appreciate the fact that some kind of thought goes into what you put inside your body as it is likewise with myself. gcarunner [George]george adickeshttps://www.blogger.com/profile/02938739229924676488noreply@blogger.comtag:blogger.com,1999:blog-5958912856105168983.post-16950720303725886362010-04-21T11:03:34.356-04:002010-04-21T11:03:34.356-04:00Paul...love the meal plan (diet!) For me, having g...Paul...love the meal plan (diet!) For me, having grown up a wrestler and not a runner, food is something I eat all day long. I believe in "soaking my body with nutrients" and it may be one of the reasons why I've had only one injury in almost 20 years of running. And as Mo Campbell blogged, I always finish the night off with a big milkshake! Cheers...Stephen Spadahttps://www.blogger.com/profile/16851642492727327156noreply@blogger.com