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Send me your diets!!
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I need help fellow women triathletes!! I've been hearing mixed reviews on certain "diets" for endurance athletes. These reviews are coming from non- triathletes. I'd really love to hear your thoughts and ideas on what your diets are like- especially those of you who race half and full ironman distances!

Thanks- love you all!

Kaitlin Switzer
KaitlinX3
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Re: Send me your diets!! [KaitlinX3] [ In reply to ]
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Do you need to lose weight? Count calories and work with a certified dietician if necessary to make sure you are getting all your nutrient needs met.

Don't need to lose weight? Work with a certified dietician to figure out what works best for you.
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Re: Send me your diets!! [edbikebabe] [ In reply to ]
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Thank you!! I do need to get with a dietician!

Kaitlin Switzer
KaitlinX3
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Re: Send me your diets!! [KaitlinX3] [ In reply to ]
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Move more, eat less, and no crap food. It's as simple as that.

"Ain't no shortcuts to the Opry."
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Re: Send me your diets!! [KaitlinX3] [ In reply to ]
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Have you read The Endurance Diet by Matt Fitzgerald (who is one of us)? IMHO it is the best "guide" out there.

The Endurance Diet: Discover the 5 Core Habits of the World’s Greatest Athletes to Look, Feel, and Perform Better

I started eating "close to the earth" several years ago with no specific goal or reason other than just general health and well being. Since then, I've never been healthier and eating box food just seems so weird now. I haven't had the flu or a cold in at least 5 years and I rebound from injuries so quick now (even though I'm getting old). My "sick days" at work are actually mid-week long bike rides - I sneak in 8 per year! Its awesome really. It has been pretty easy and fun to do. I do acknowledge that I probably don't enough protein early in the day. Just not in the habit of it.

Anyway, now my "extra pounds" are easily traced and remedied. And it always comes back to too much fun with the GFs (eating and drinking from eateries) and boredom food at work. When I cut that I get back to healthy weight. If only I didn't want to have fun and I was never bored.... Oh well. As mum always said, food makes fat, exercise makes fitness.

Breakfast (at around 5 or 6, depending on workouts):
OJ, porridge, fresh fruit, soy milk, coffee

Breakfast #2 (at around 10):
Scrambled eggs made with olive oil

Lunch:
Carbs. Wholegrain homemade pasta with homemade pesto today.

Lunch #2 (around 3):
Tuna or chicken on tomatoes with pepper today.

Dinner (we eat at around 7 or 8... DINK):
Mega salad (seriously, 17 vegetables)
Either fish tacos or veggie burritos. Or fajitas.

Anyway, read that book. I think it is pretty legit.

Hillary Trout
San Luis Obispo, CA

Born a swimmer, borrowed a bike, laced up some runners, and the rest just fell into place for a solid MOP life.
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Re: Send me your diets!! [SLOgoing] [ In reply to ]
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Wow thank you so much for all
Of that amazing information!!!! And I'll be looking up that book right now!!! Thank you thank you thank you !!

-kaitlin

Kaitlin Switzer
KaitlinX3
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Re: Send me your diets!! [SLOgoing] [ In reply to ]
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Quote:
Have you read The Endurance Diet by Matt Fitzgerald (who is one of us)? IMHO it is the best "guide" out there.

The Endurance Diet: Discover the 5 Core Habits of the World’s Greatest Athletes to Look, Feel, and Perform Better

what are the 5 core habits?


Proud member of Fishtwitch and the ST Grammar Police
send a PM for blog accesshttp://www.tigerchik2.wordpress.com
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Re: Send me your diets!! [tigerchik] [ In reply to ]
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tigerchik wrote:
Quote:
Have you read The Endurance Diet by Matt Fitzgerald (who is one of us)? IMHO it is the best "guide" out there.

The Endurance Diet: Discover the 5 Core Habits of the World’s Greatest Athletes to Look, Feel, and Perform Better


what are the 5 core habits?

1. Eat Everything
2. Eat Quality
3. Eat Carbs
4. Eat Enough
5. Eat Individually

#4 is where my historical diets fell apart. I'd be training 10 hours a week and trying to diet on some crazy 1,300 calorie/day and then I'd lose it and binge. If I eat when I'm hungry and stop when I'm satisfied I don't go bonkers.

Hillary Trout
San Luis Obispo, CA

Born a swimmer, borrowed a bike, laced up some runners, and the rest just fell into place for a solid MOP life.
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Re: Send me your diets!! [KaitlinX3] [ In reply to ]
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I'm an ovo-lacto vegetarian, but that's really the only "diet" I follow. On Monday my day looked like

Snack: cliff bar, coffee
[8.5 mi run + 1800 yd swim; 100 cal shot bloks before the swim]
Breakfast: sweet lime, 400 cal. strawberry kiefer
Lunch: salad (lettuce, pickles, croutons, EVOO, balsamic), 4 hard boiled eggs
Snack: avocado
Snack: 1c chex mix, 1/2 c mixed salted nuts
Dinner: giant burrito (tortilla, cheese, pinto beans, rice, sour cream)

today
Snack: cliff bar, coffee
[6 mi run]
Breakfast: 4 oz plain greek yogurt, 120 cal. vitamin water
Snack: 1/2 c applesauce
[1500 yd swim]
Lunch: large piece of cake; went right from the pool to a birthday party
Lunch 2: 4 scrambled eggs, 1/3 c shredded cheese
Snack: 1c lowfat plain yogurt w/ honey
Dinner: 2 veggie burgers, baked potato w/ sour cream

I guess I'd say the things I eat every day are eggs, yogurt or kiefer, cheese, and a cliff bar (that sits well in my stomach pre-workout). I try to focus on getting enough protein and enough calcium more than anything else.

Proud member of Fishtwitch and the ST Grammar Police
send a PM for blog accesshttp://www.tigerchik2.wordpress.com
Last edited by: tigerchik: Mar 22, 17 17:04
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Re: Send me your diets!! [tigerchik] [ In reply to ]
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These re awesome ideas!!! Thank you sooooo much for sharing!!!!!
Happy training!!!

-Kaitlin X3

Kaitlin Switzer
KaitlinX3
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Re: Send me your diets!! [KaitlinX3] [ In reply to ]
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You can never go wrong with oatmeal for breakfast. Throw in blueberries instead of sugar, because let's face it plain oatmeal is gross (I always keep a bag of blueberries in the freezer). Even a small portion keeps you satisfied till lunch.

http://must-be-half-crazy.blogspot.ca/
Supported by: Britannia Chiropractic Clinic | Team Nuun 2017
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Re: Send me your diets!! [surroundhound] [ In reply to ]
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Oh that sounds sooooo good! I do love oatmeal! Thank you!

Kaitlin Switzer
KaitlinX3
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Re: Send me your diets!! [surroundhound] [ In reply to ]
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surroundhound wrote:
let's face it plain oatmeal is gross

Oatmeal with salt & pepper is awesome - just think of it as risotto instead of the sugary muck from those instant packets. Add an egg (either lightly fried and thrown on top, or cooked right in the pot if you're not doing instant oats) and it's freakin' heaven.

__________________________________________________________
ill advised racing inc.
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Re: Send me your diets!! [mistressk] [ In reply to ]
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Interesting -- I never considered the savoury option. Thanks for the suggestion!

http://must-be-half-crazy.blogspot.ca/
Supported by: Britannia Chiropractic Clinic | Team Nuun 2017
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Re: Send me your diets!! [mistressk] [ In reply to ]
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Quote:
let's face it plain oatmeal is gross
Oatmeal with salt & pepper is awesome - just think of it as risotto instead of the sugary muck from those instant packets. Add an egg (either lightly fried and thrown on top, or cooked right in the pot if you're not doing instant oats) and it's freakin' heaven.

LOL, I've always liked plain oatmeal - I like bland :-)

Proud member of Fishtwitch and the ST Grammar Police
send a PM for blog accesshttp://www.tigerchik2.wordpress.com
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Re: Send me your diets!! [tigerchik] [ In reply to ]
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I'm the opposite. My oatmeal is fancy. I actually just started adding kiwi and it is amaz.



Hillary Trout
San Luis Obispo, CA

Born a swimmer, borrowed a bike, laced up some runners, and the rest just fell into place for a solid MOP life.
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Re: Send me your diets!! [SLOgoing] [ In reply to ]
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That looks like the kind of oatmeal that I wish I could be bothered to make but usually it's quick oats in the microwave with a half teaspoon of raw honey (currently working my way through a jar I picked up in South Africa).

Edited to add: if I'm feeling like putting some effort in, I make the FeedZone muesli (https://books.google.ca/...20muesli&f=false)
Last edited by: Scheherazade: Mar 24, 17 13:18
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Re: Send me your diets!! [SLOgoing] [ In reply to ]
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that looks good! I'm not opposed to fancy oatmeals, but I do like bland too

Proud member of Fishtwitch and the ST Grammar Police
send a PM for blog accesshttp://www.tigerchik2.wordpress.com
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Re: Send me your diets!! [KaitlinX3] [ In reply to ]
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Hope this article would help you:


"General athlete's diet Note:


Pay attention to acid-base balance
Diet with the acid not only with the health of athletes have a close relationship, but also directly affect the physical recovery after exercise. In general, flour, corn and other cereals, as well as peanuts, walnuts, meat, eggs, sugar and alcohol, phosphorus, sulfur, chlorine and other elements more in the human body is oxidized, will produce cationic Acid, so that body fluids appear acidic tendencies. Soybeans, mung beans, fruits, kelp, milk, vegetables and other potassium, sodium, calcium, magnesium and other elements in the human body after the oxidation of the formation of anionic alkaline oxides, the body will appear alkaline tendency. If the acidic food too much, it will make the athletes blood acidic, which will not only increase the body calcium and magnesium consumption, easy to cause fatigue, but also make the blood viscosity increased, the movement is extremely unfavorable. So the athletes eat the basic balance of acid and alkali, acid and alkali food to a reasonable match.


Eat more vegetables
Vegetables are also important for athletes as it can provide rich vitamins and inorganic salts.
â‘  carrots in the carrot is important to enhance vision, it is rich in vitamins a, some eye with more sports such as shooting, driving and so need to increase the intake of vitamin a.
② B vitamins are many enzymes coenzyme, b vitamins in the vitamin B1, niacin deficiency will affect the energy metabolism, so that the lack of energy, affecting the athlete's physical strength and spirit.
③ inorganic salts of potassium, sodium, calcium, magnesium, chlorine and other regulation of nerve, muscle excitability and heart rate has a great effect, so the athletes have a direct impact.
â‘Ł vegetables are mostly alkaline food, it can eat meat, milk, eggs and grain of food produced by acid and is conducive to exercise.


Other precautions
Should eat easy to digest food, after meals can not immediately exercise, after exercise can not immediately eat, do not eat and sleep. This is detrimental to the stomach, but also affect the digestion and absorption, susceptible to disease. In addition, pay attention to food hygiene is also very important, if not picky eaters, do not devour, do not soup rice, do not drink plenty of water, do not immediately after a bath, do not eat before going to bed and so on. In addition, tobacco and alcohol should be banned.


In addition, depending on the project:
Sprint athletes must be rich in protein and carbohydrates, but also have enough phosphorus."


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Re: Send me your diets!! [Milly.S] [ In reply to ]
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Do you have a source/reference for this article?
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Re: Send me your diets!! [SLOgoing] [ In reply to ]
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Yes - that's the trick. Be sure you are eating enough... it's hard to adjust to, but you'll definitely notice a difference in your performance.
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