So, let's get started on some staples. At work, I have a food drawer at my desk. It contains
|My food drawer at work: a still life.|
- a few jars of crunchy unsalted almond butter from Trader Joe's (best price in town)
- a stash of herbal tea bags
- large bottle of extra-virgin olive oil, cold-pressed
- bottle of balsamic vinegar
- bottle of apple cider vinegar
- some bars of unsweetened baking chocolate
- a huge jar of raw/unsalted almonds
The almond butter I use for my morning snack, combined with 1/2 apple and a few stalks of celery that I bring from home. I drink a few cups of tea every day. I use the vinegars/olive oil to dress my daily lunch salad, depending on what I feel like (lately it's been balsamic, EVOO, and fresh lemon juice from home). The unsweetened chocolate is my dessert after lunch (1/2 oz). The almonds are my emergency snack. I make sure these items are replenished regularly.
My daily food schedule usually ends up looking like this:
- BREAKFAST: eaten as soon as possible after waking up. I prefer my ameliorated (and pre-cooked) steel-cut oatmeal and decaf coffee with coconut milk. After eating, I'll do a workout (normally shortish so I'm not starving afterward), then get cleaned up & go to work.
- MORNING SNACK: have a snack as soon as I sit down at my desk (usually the above-mentioned 1/2 apple, celery, and almond butter)
|The anatomy of an awesome salad: spinach, kale, pea shoots, radish shoots, shredded cabbage/carrots/broccoli.|
- FIRST LUNCH: if I have a lunchtime workout, I'll do that before I eat first lunch. first lunch is a big-ass salad. I have a 6-cup tupperware container that I fill with greens (kale, spring mix, spinach, shoots, whatever I else I have) and veggies. I'm currently using a mixture of Trader Joe's broccoli slaw, shredded carrot, and shredded cabbage. Sometimes I will put chickpeas or feta in this mix too. Really it's whatever add-ins I have in the fridge, usually supplied by my CSA: Fair Shares. Lately, since avocados are in season (read: the are cheap) I bring an avocado to slice over the salad just before eating it.
|A typical second lunch: spinach/mushroom frittata and quinoa with rainbow chard.|
- SECOND LUNCH: later in the afternoon (like between 2 and 3pm) I have a second lunch, which is smaller and usually has a protein focus. Sometimes it's soup (like white bean/sausage/kale). Sometimes it's frittata. Sometimes it's a quinoa recipe.
- EVENING SNACK: After work I go directly to my evening workout. I've found that if I go home first, I have a really hard time motivating myself to leave again. So I just avoid that situation all together. After the evening workout I might have a snack if I'm hungry, maybe a piece of fruit or a black bean brownie or some veggies and hummus.
- CUTOFF: I try to stop all eating after 8pm. Sometimes that works. Sometimes it doesn't, like if I have a longer workout.
On the weekends, it's a little harder to stick to that schedule since my workouts are longer. And, contrary to popular belief, I do go out and hang out with my friends after 8pm and sometimes that even means eating later too. So I focus on having a great breakfast, fueling the workout(s) with race foods (sports drink, gels, chews, etc) and then having a real-food recovery snack on hand if I need it. I just recently purchased The Feedzone Cookbook by Biju Thomas and Allen Lim. It has a bunch of great recovery snack recipes that are real food based (in their fancily-titled "Apres" section). I am looking forward to trying these out this summer, especially the rice smoothies and rice puddings!
|Biju and Allen. Hey guys, feel free to cook for me any time!!|
I've seen some great posts from other bloggers about how to feed yourself while managing a heavy training load. What are your tips?Pin It