So I decided to outline it thoroughly in today’s post. My apologies in advance for the long lists about to follow. There’s pictures at the end, I promise!
MY DETAILED NUTRITIONAL PLAN
When I am training in the morning:
Breakfast shake containing the following
- 20g of protein (usually I use powder)
- ½ to ¾ cup of fruit
- skim milk
When I am not training in the morning:
Breakfast shake containing the following
- 20g of protein from either protein powder or egg whites
- ½ to ¾ cup of fruit (usually banana)
- ½ tbsp peanut butter (fat)
- 1 cup veggies
- 2 tsp psyllium husk
Strength/Weight Training (1.5 hrs):
- 20g of protein per hour of vigorous weight training
- ½ cup juice 20 mins into training
- ½ cup juice 40 mins into training
Interval Running (30 mins):
- I eat 30-60 min beforehand
- I drink one 500 mL bottle with 1 tbsp protein powder and 1 tbsp Gatorade powder
Long Runs (per hour):
- 45g of carbs
- 3g of Branch Chain Amino Acids (powder)
- 10g protein
- Roughly 1.2 L of water (fluctuates depending on sweat rate and weather)
POST-TRAINING (immediately, within 20 mins)
- 1 piece of fruit or some juice (carbs)
- 20g of protein
- 50% vegetables
- 25% carbs
- 25% protein
- plus some healthy fat like avocado or olive oil dressing
- 60% vegetables
- 20% protein
- 20% fat
Please keep in mind that my diet is personalized according to my specific (and fairly intense) training schedule, as well as my body composition. I am not (yet) a nutritionist, but I do hire one. Please use discretion and consult a professional before making any changes to your diet.
I’m excited to get back to some strength training today! I’ve also been working on my core by myself for a few minutes after my gym sessions twice a week. I can now hold a plank while balancing myself between two balls for a whole minute and sometimes more!
Here are some quick shots of where my nutrition (and hard work!) have gotten me so far:
Finally some arm/shoulder definition! I worked damn hard for this. I’m not quite done though – I’m still not satisfied with my chin-up output.
A lot of this I have to attribute to biking uphill to work for two years on a bike that was constantly stuck on the highest gear, way before I ever started running. My trainer mostly focuses on upper body because she says my legs are already very strong. They’re much thicker than most runners but I can’t pinch ANY fat off my hamstrings; they’re like rocks. I don’t really want to lose much weight off my legs. If I do, it’s likely to be muscle.
This is why I can’t respect bicep-heavy guys with chicken legs. Leg muscles are THE hardest thing to develop. Guys: don’t let some girl have stronger legs than you. It’s just weird.
It also bothers me to see those toothpick-skinny girls they hire to sell you gym memberships. I feel like if I stick my leg out to trip them, they will shatter. Someone please let them come in and use the leg press.
I’m currently entertaining a leg theory. Most runners have very skinny legs, but I have a feeling that “runner’s legs” are overrated. I get that runners don’t want to carry around the extra bulk, but if most of that bulk is efficiently working muscle, I suspect that my thicker legs might actually get me to the finish line faster. We’ll see. At the very least, I think this leg will someday serve me well in a triathlon.
Abs, glutes, and hamstrings. (*blush!*)
I need to write a post soon about core strengthening for runners. It makes a world of difference. I don’t normally like to talk about abs because people tend to focus on shallow things like bikini season. However, when you work to strengthen your core for balance and support, the benefits are remarkable.
Yes, you will probably develop abs in the process. But for most people abs are the end goal, and they shouldn’t be. A stable core is going to improve your every single daily function from now until the rest of your life. Not just during bikini season.
So think good, lifelong health! Not temporary vanity.
By the way, skin is another thing that directly benefits from good nutrition. Much more so than spending thousands of dollars of face creams. So save your money to buy good groceries instead.
I did well on my nutrition test.
I’m hanging out with Emma after school today.
Have a great Wednesday!