I'm new here and looking for some advice regarding nutrition.
Backstory: I am a college sophomore, currently racing and coaching the bike for my university's tri team. As a junior in high school, I did Wildflower Oly as my first, then senior year I did a long course (slightly skewed from a regular HIM), raced mountain bikes for my school's team (highly competitive) and settled back into triathlon in college. When racing mountain bikes two years ago (8-11 hrs of ride time/wk), toward the end of the season I ended up overtrained and underweight (5'4", 112lbs), and did not preform well at end-of-season races as I 'should have'. Last year, I got faster(!!!) and maintained my weight-only raced once.
This year, I am falling into a bit of a hole. I am having a harder time keeping up with the guys I ride with, and generally feel a bit off. I was talking with the guys, and their times on our home TT bike course are faster than last year, but if we are training the same amount, shouldn't I be getting faster too? I do not have a period, but this is a possible side effect from when I stopped taking bc (Depo) earlier this year. I take an iron supplement, but am not very good at remembering to take it. I occasionally count calories, but each day I struggle to get over 2000ish, when from what I have read online, I should be eating 2500+whatever I lose from training each day. I am not losing weight. The lack of calories is not from not wanting to eat (I do!) but the lack of time when making lunches for my long days at school and feeling like the healthy food I cook for dinner are just never enough to keep me full for long. The reason I wake up most days is because I am hungry that morning. I do get my share of unhealthy calories (sweets) in, but do not drink alcohol at all.
For example, this week so far:
Mon: Breakfast: Hardboiled egg and 2 slices of pumpkin bread
Lunch: PB&J, fruit, carrot
Pre-swim snack: Clif bar
Dinner: Meat tortellini, broccoli, rice crispy treat
Tuesday: Breakfast: 2 toaster waffles from Trader Joes, hardboiled egg, milk
Post-ride snack: another hard-boiled egg
Lunch: Pasta with turkey meat sauce and chocolate milk
Dinner: Brown rice, beans, avocado, tomato
Nighttime snacks: Homemade oat/pb based energy bar, pear, piece of pumpkin bread and a carrot
Wednesday: Breakfast: 2 toaster waffles from Trader Joes, hardboiled egg
Breakfast #2: 1cup of baked oatmeal
Lunch: Hearty turkey sandwich and a piece of fruit
I had lunch two hours ago and I am already famished!
I am 5'4", 125ish (haven't checked in a while). Train ~11 hrs a week. Usually 3-4x bike (140 mi @ 19ish mph pace), 3x swim (7-8k @ 1:35/100 free base pace), and 2x run (10 mi@8:30/pace), and bike commuting 15 min each way to school some days. Training for collegiate olympic season in he spring, and starting to ramp up the bike again for a 3-day/375 mile ride in Jan.
Any ideas for quick, healthy snacks that are portable?
Should I/what type of doctor should I see? My choices are limited here at school
Any advice or insight would be appreciated! I really want to get my body on the same page as the rest of me this year!