I've just started running (and cycling again) after a long period of being fairly inactive and i'm wondering how i should structure meals on training days and recovery days.
first the metrics:
I'm 32, male, 5'6" and about 200lbs - initially i'm aiming to lose about 25 of those by october and trade in for some lean muscle.
my current exercise regime is the C25K plan, with extra cycling (usually to work about once a week, 25 mins each way) and some morning exercises like push-ups for about 10-15 mins.
I did a quick estimate of my calorie intake yesterday:
usual breakfast - bowl of porrige OR bowl of bran flakes (1% milk) OR cereal bar if i'm in a rush - 120 to 200 cals
snack - single bag of doritos (40 g) 200 cals
lunch - Ham salad baguette - about 450-500 cals (i think i overestimated the size of the ham portion calories for that one)
evening meal - roasted duck with steamed broccoli cauliflower leek and cabbage - high estimate of 800 - 900 cals (not a typical meal though!)
sundries through day - a couple of cups of coffee milk, 1 brown sugar - 150 cals (very guestimate there) and lots of water
That's a fairly typical weekday setup. I'm not really a snacker and the evening meal can vary wildly from quite small to quite large.
that totals out to around 2000 cals (a bit under or over dependant on the options)
what changes should I make for workout days and recovery days? my main aim is weightloss, but i don't want to under eat on training days etc
You'll need more carbs for energy, so eat more whole grains. Those are also a good source of fiber, as are fruit and vegetables like apples and cucumbers and such. Also, eating dairy and lean protein like chicken and fish will give you the protein thats needed to help muscles recover. As a general rule, you should eat more carbs than protein, especially on training days.
Thanks KelS. that's pretty much what i've assumed and found. having said that, i'm not micro analysing my diet til my overall cardio health is better. just sticking to general healthier eating overall.
micro managing will happen in a couple of weeks, once i can do at least a 20 min run.