I'm just curious to know what your diet looks like.
What calorie range do you fall in and how much protein and carbs are you taking in?
I average about 20 miles of running a week upward to 25 some weeks. I can increase this. I also do weight lifting 3 or 4 days a week for about 1 1/2 hours each session. I love eating healthy. My vices are gummy bears and frozen yogurt with sprinkles...mmmm mmm. Yogurtland is my nemisis but I love to indulge once in a while.
I'm 5'2", 113lbs. Active. I have no real goals to gain or lose weight. Just maintain and maybe get more toned.
***I am not looking for you to tell ME what to eat. Perhaps I need to increae my caloric intake but aside from that, I would just love it if you all wanted to share your nutrition/meal plans, your daily calorie intake especially for your long runs and fav dishes! I love to cook and I'm always looking for ways to make recipes healthier and more flavorful!
My Favorite Quick Morning Meal
Trader Joe's Maple and Brown Sugar Naturally Flavored Instant Oatmeal made with Whole Grain Oats mixed with 1 tablespoon of Trader Joe's Creamy Peanut Butter. Some think this is an odd combination but it is DELICIOUS!!!!
Oatmeal Peanut Butter.
Calories 160 Calories 85 ------>245calories
Fat 2g Fat 9g ------> 11 g (2g of sat fat)
Sodium 240mg Sodium 130mg ------->370mg
Carbs 32g Carbs 7g ------->39g
Dietary Fiber 3g
Soluble Fiber 1g
Protein 4g Protein 8g -------->12g
Please do share!
I'm 5'6", 132lbs and active. My standard calorie range is 1800-2400 depending on how much I exercise on that day, but usually I try to stay right around 2000 calories on average. I run 3 times a week, bike 2-3 times a week and then throw in some strength training, rock climbing and yoga whenever I have the time. On mornings before a long run (1.5 hours or more) I will do some sort of oatmeal with protein recipe. I have two standards that I like the first is just 1/2c oatmeal cooked in the microwave for 2 min with 1c water, then after I mix in one scoop of protein powder and about 1/2c soy milk. My second is 1/2c oatmeal with 1/2-2/3c egg beaters, mix together and throw in a little cinnamon... heat up a small non-stick skillet, spray with cooking spray and then cook like a big pancake, I like to top it with sugar free syrup. Both are a good mix of protein and carbs and keep me going on my long runs and are both about 300 calories, 30g carbs, 30g prot and about 5g fat. On short run mornings I usually just have a cup of coffee to wake myself up and then hit the road. On days where I run/workout in the evenings I will usually do some sort of protein shake after my workout, along with a banana or some Gatorade. I find that if I don't incorporate protein powder or the egg beaters I tend to not hit the mark on my protein. I like to stick with 25% fat, 25% protein and 50% carbs, as a general rule anyway. I don't always follow it exactly, but that is usually my goal... and without the protein powder or egg beaters I usually do not hit that 25% protein.
5K - Apr 2009: 39:00
5K - Jun 2009: 36:55
5K - Sep 2009: 34:06
10K - Oct 2009: 1:13:45
5K - Nov 2009: 34:23
5K - Feb 2010: 32:28
Half Marathon - Apr 2010: 2:39:06
5K - May 2010: 29:49
10K - Jun 2010: 1:01:48
5K - Aug 2010: 27:57
Half Marathon - Oct 2010: 2:12:18
10K - Nov 2010: 52:44 (PR)
5K - Feb 2011: 23:45
Half Marathon - Apr 2011: 1:49:18
Marathon - May 2011: 3:56:05
Half Marathon - Oct 2011: 1:49:14 (PR)
5K - Nov 2011: 22:20 (PR)
Marathon - Dec 2011: 3:41:42 (PR)
Usually, I'll have a coffee 1-2 hrs before a workout or race (and hopefully visit the John before heading out), then a banana 1/2 hr before, and then an energy gel a few minutes before. During my workouts, even long ones, I'll just have gels and liquids (and electrolyte pills as needed). If I'm going to do an all-day trail run then I'll also bring one or two fruit, some soy nuts or seeds, and maybe a few crackers. Just enough stuff to keep going not intending to actually eat to satisfy hunger. When I'm done, I'll have a Gatorade Recover drink. This is because it's often an hour or more before I'll get to eat a meal.
Two of my favorite foods are toasted bagels with low-fat margarine and green salad with lots of other low-fat salad fixings mixed in. If I don't eat this everyday, then every other day. For protein, I'll generally eat beans from the can, tuna fish, or low-fat canned chili. Sometimes, chicken. My diet's been keeping me happy for some time now. I do need to make multiple trips to the supermarket each week to keep up with having fresh bagels, veggies, and fruit.
I'm 5'10", male, 152 lbs, and consume about 3,000 cals a day.
Education 5k ..........................................................:.25:39
Mayapple trail 21 mi .................................................4:10
I have no idea about my caloric intake. I'm sort of low tech and not too interested in details to that extent. That said, breakfast is either oatmeal (~cup) with fresh fruit cut into it and maybe 1/2 cup of yogurt and a couple Tsp of chia seed....or oatmeal , chia, and a Tsp of really good miso (like South River). It might not sound good but to me it's just luxury. For the rest of the day it's all leaning toward veg and fresh good foods and very low fat. My body makes cholesterol very efficiently and I try to keep my number down under 150. I started running last year at 54 years old and didn't change weight a bit until 3 months ago when I started watching the fat very closely. No more half and half in my coffee! Very little icecream with the kids, I don't buy cheese anymore either. Since I started watching I've dropped 15 lb. from 195. I only run 20 to 25 / week and don't do anything else but try to keep up with my 3 kids and work. For that matter, work can be good exercise for me as I climb trees for a living a couple days a week these days.
My sense of this whole eating business is that if one pays good attention to what goes in, strives for quality, and eats well to give the body wonderful fuel, the weight will take care of itself.
Eat well and run well all!
Barefoot / Minimalist Runner
...not maintaining this these days..
07/29/2012 Marsh Creek Raptor Run 10 Mile Trail Race
07/15/2012 Quadzilla 15K Trail Run, Trexlertown, PA 1:37 (2011, 1:49)
04/29/2012 Lehigh Valley / St. Luke's HM, 1:43:15 (2011, 1:54:20 )
03/19/2012 Kutztown Fool's Run 10 Miler, 1:18:15 (2011, 1:30:20)
02/26/2012 Ugly Mudder 7.2 Mile Trail Run, Reading, PA 1:20
11/27/2011 Dirty Bird 15K Trail Run, Birdsboro, PA 1:40
10/08/2011 Lehigh Gap Nature Center 10K Trail Run (6.38 miles), 59:20 (10/07/2012)
Started running (again) May 5, 2010
Here's my typical day:
Breakfast: whey protein shake with whole milk, 2 scrambled eggs with leftover mixed vegetables.
Snack1: handful or two of mixed nuts with a piece of fruit.
Lunch: mixed veggies, chicken/beef in a wrap + yogurt.
Snack2: piece of fruit
Dinner: sauteed peppers and onions, corn on the cob, cheeseburger on a bun (or sausage/chicken breast)
Dessert: bowl of ice cream/cookies/bowl of cereal
I run 60-80 miles a week so while this may look like a lot (the portions are usually pretty big), I exercise a lot.
I don't count calories either. I eat a whole foods based vegan diet. I include a fruit or veggie in every meal and try not to base all my meals around fake meats or processed soy.
Right now I'm running 3 days per week, but want to bump that up to 4 (just having trouble finding the time).
Breakfast: Buckwheat cereal w/ almond milk, walnuts, and 1/2 banana. Buckwheat has protein and carbs, walnuts my fat, banana for the fruit quota.
Lunch: Big huge salad. Spinach, chickpeas, carrots, cucumber, tomato, mushrooms, vegan homemade dressing. A piece of fruit (apple or peach usually).
Snack: Carrot sticks with almond butter
Dinner: Usually some sort of Indian, Thai, or stiry fry. Usually centered around veggies with beans or tofu for my protein.