Newbie diet - what is an ideal grociery list for training?
Hi all, im starting to train for races this summer, but i am finishing up graduating fro college. as most of you my age know, its hard to eat right when living off campus and are a poor college student. but when money is availble, say 50 bucks, what kind of foods can i look at to buy to stay healthy? more or less, what is the essentials that i need? carbs? protien? iknow there are probably other threads related to this but i wanted it to be specific for my needs.
my regiment looks like this, pretty much bike 6 days for about 2 hours. and the other day i went 45 mils in 2 hrs. so what kind of foods am i looking at to keep me energized before during and after activity? how muchn water? when and when not to eat?
Here's my short list:
Lean Chicken and Fish.
Green veggies (frozen broccoli is super easy)
Celery for snacking, and any other fruits and veggies you like.
Whey protein powder for recovery.
Yogurt, and lowfat cheese.
Whole wheat bread
Replace white sugar with honey
Nuts, preferably almonds.
Avoid trans fat, hydrogenated anything, white flour, or ingredient listings that start with high fructose Corn Syrup or Sugar.
As everyone says, just my opinion, but I've lost 40 lbs and kept them off for a year, by making these changes. Good luck on your training and staying fed while in college.
Also, drink before you are thirsty on the bike. For an energy drink I mix up an emegen-c and a tablespoon of honey, though any mix should work fine. Reload in the hour after a big ride and snack on healthy foods anytime you are hungry. You are not likely to overeat if you have healthy options like veggies or nuts handy, but if you have an empty fridge your more likely to hit the vending machines around campus and sabotage your training.
Add whole wheat pasta to the list above!
For breakfast before riding I like to have 1 or 2 whole-grain waffles with some all-natural peanut butter on top. Yummy.
As mentioned above, avoid refined sugars and flours. Whole wheat products and Nutrasweet are great substitutes.
more ape than man
one meal that is a corner stone of my diet is pasta with olive oil and a tad of parmesan cheese. cheap, fast, healthy, and filling. i also use that as a base and put chicken in it, or just have it on the side with a big salad. i also keep a loaf of quality grain bread handy and have a couple of slices with each meal. fills you up and is cheap as well.
awesome~ oatmeal is my savior ! but another quick question.. on the days that i dont ride, like today for example when its cold and rainy out, what kind of food do i look to then? the same? foods lower in carbs/protien? i just want to be careful what i eat when im not training, and if i should eat less on days i dont train.
You are not going to learn about nutrition on a forum. Suggest you get a copy of Carmichael's book Food for Fitness. It's all there, even scaled for you body weight.
Focus on the future
I find that cutting out my pre-, during, and post-ride gorges is sufficient. I still keep up my meal regimen, which I like to call the Hobbit meal plan: "Breakfast, second breakfast, elevenses, lunch, tea, supper, dinner..." Speaking of which, second breakfast is calling!
Originally Posted by lance_enhanced
Breakfast - Post shreaded wheat w/ 1% milk
Lunch - tuna on toasted whole wheat bread
Dinner - pasta with olive oil
I snack on yogurt, fruit, and Fig Newtons. My guilty pleasures are ice cream, beer, nachos, and 3 Musketeers bars. I was 195 lbs. last year around this time. I'm 160 now (5' 8.5"). It helps that I've biked about 4500 miles too.
Somewhere at your college should be a FREE nutritionist and/or dietitian. Check around and see where they're located and schedule an appointment with them asap. Once you're graduated and off the rolls, you won't have access to any of your college services. Take advantage of what you've got before you get barred from university life!
Originally Posted by lance_enhanced