What DO I EAT?
I get asked this question quite frequently, so even though I once posted this answer on my blog, I want to devote a whole page to post it again.
Again, since I’ve not been running too much lately,doing more “build-up” exercises etc. I’ve switched my diet around a bit. Not doing so much cardio I have to focuss more on calorie intake and as always, getting enough nutrients in. I usually work out before breakfast btw.
Breakfast: Whey Shake, Greek yoghurt+ fresh fruits
Lunch: Veggies+ Tofu/lean meat OR lentil soup OR Salad with some other sort of protein
Dinner: I make my own veggie juice, made of 5-8 different fresh veggies like cucumber, salad, tomatoes, celery, carrots, ginger,lemon etc. I usually drink this in the evening and have a Casein-shake as well. I stay wit liquid dinners when I have to watch my weight.If not, I eat meals similar to my lunch meals;)
And here is my old “What I eat”. When I ran 5-6times/week my diet was very different from now. Check it out.
If I go running in the morning, I just have a sip of water. Afterwards, I immediately have a banana, take my shower and then eat my regular breakfast, which consists of a small bowl of granola or oats, cinnamon, flax seed oil(omega-3) and one or two pieces of fresh fruits chopped in it. If I go for a long run, of cause I have something small to eat 90min before;like a cereal bar or some warm semolina pudding (very gentle to your stomach and good energy source) .
If I go to the gym, I’ll make sure to drink my whey-shake right afterwards. And then after showering, to eat my usual breakfast as described above.
Lunch: I try to eat a warm dish for lunch,70% veggies. I often make soups, or wok-dishes. But if I happen to have class at my university, I slice some veggies,like mushrooms,carrots,cucumber and dried fruits & nuts etc. and take it with me. Or sometimes I end up going to the students cafeteria: in such a case I load my plate with lots of fresh salad.(at home I am to lazy to make my own salad!)
Dinner: I eat always light because I don’t want my tummy to be rumbling at night or have an upset stomach during my morning runs. I often have tomatoe juice (antioxidants!!), a small soup with Wakame, natural yoghurt,a green smoothie,smoked salmon on wheat bread etc.
Again, these are just examples of what has worked best for me. i am in no ways an expert o nthis supject, I’ve just read a lot about in the past few years and I’ve come to know what seems to work for my body when it comes to running and what doesn’t.
Basically I match my food to my workouts plans. If I know I won’t be burning too many calories that day,(therefore my body won’t need high energy food),I go with light dishes. If I need fuel for tough workouts,long runs, I eat whole weat pasta the day before, add an egg or some meat to my veggie soup etc. Just think smart and be creative.
Also: I try to include fish 2-3/week at least. Meat only the lean kind, like chicken or turkey.I drink a looot of water(3 litres at least) and some green tea, and I completely stay away from sweetend drinks,like coke,ice tea,alcohol..
That’s basically it.I don’t do calorie counting. I am too lazy;) Eating 3 times a day a balanced meal.Works just fine. :)
Oh, and if I DO feel like eating a piece of chocolate or some cake..of cause I eat it=) Once in a while, that’s totally fine and your mind and soul will benefit from it.
Here are my little rules, I try to live by the most days:
-Don’t eat after 7pm.
- Drink 2 1/2 litres/daily
-Keep sugar, fat and wheat intake at a minimal. Use whole grains for energy source. (brown rice, whole wheat pasta, whole wheat bread, etc.)
-Get your Zzz’s ! SLEEP is essential to perform at your best.
-Be active EVERYDAY. If you can’t see yourself working out every single day, that’s okay. But your body is not gonna get any healthier if one day you bust your a** at the gym and the next you stay in bed all day. Your muscles gonna get all stiff. On your rest days, you gotta BE ACTIVE too. Do something,clean your room, go outside, get some fresh air. Ride a bike, go for a walk, inline skating, swimming, ice skating, hiking, dancing, skipping.. there is so much to do. Grap a friend and just have fun =)