I am just getting ready to begin training for my first Ironman. I am 5’ 8", 150 pounds, and quite lean. Once training starts going full tilt, one of my concerns is getting in enough calories during the day. I’m not talking about while training, but just my day-to-day calories. Anyone have any recommendations on nutritious, high-quality, high-calorie snacks that you have used to help get your calories in? I suppose I could always use something like Met-Rx, but was thinking “real” food would be better. I’m looking at snacks I can prepare and eat quick to add in calories on top of my regular meals.
protein powders and meal replacements are a fast way to get more calories if you don’t want to cook. they are no less real food than things like bread, pasta, or cheese are.
that said, cottage cheese is more or less the same thing as protein powder but won’t upset the hippies, since its ‘natural’
mixed nuts
lotsa milk if you can tolerate milk
natural PB and natural PB & real jelly sammages on good bread is a great snack.
Canned tuna mixed with dill and a chopped-up avocado
Canned fish mixed with 1 tbsp of soy sauce and about 1tbsp very finely chopped onion - eat with rice and maybe sprinkle a little sesame or dried seaweed on top
Yogurt with banana, wheat germ and toasted flax seed
Apple with almond butter
CousCous with chopped tomato and smoked black cod or indian candy
Much drier and chewier than commercial muffins. These definitely have “substance”. Very yummy, though, IMHO.
I stole the recipe from somewhere many years ago. If I could remember, I would credit the book
1 cup whole wheat flour
1/4 cup packed brown sugar
1/2 tsp baking soda
1 tsp baking powder
2 tsp cinnamon
1 tsp nutmeg
1 cup rolled oats
1 egg white
1 egg
1tbsp oil
1 1/2 cup mashed bananas
chopped walnuts (I use lots - never wrote down the suggested quantity)
whip both egg whites until stiff but not dry. Set aside.
run the oats through a food processor of coffee grinder so that they are a fine consistency
Mix together egg yolk, oil, banana
Sift together flour, sugar, baking powder and soda, spices
Add oats and walnuts to dry ingredients
Mix wet and dry ingredients together quickly. Fold in egg whites.
Bake in greased muffin tins or papers for 20-25min @ 400deg
Makes 12 muffins
Not IM training… but I pretty much eat anything. During the winter now, I seem to be losing about a pound a week, and I never feel hungry. I mean, I don’t overdo it just stay satisfied. And I do have weight to lose… But I don’t overeat, eat enough to not be hungry.
Cereals with whole milk. Peanut butter. English Muffins. Bagels. Almonds with dark chocolate M&M’s thrown in. Fruit. Yogurt. Oatmeal. Pizza. Loaf or 2 of fresh baked Panera bread. Ok, not that last one, but I would.
There’s a pizza joint nearby that does 2 for 1 on Tuesdays. We eat 3/4 of a pizza while there, and bring 1 1/4 home. That’s the snack for the next 2 days.
