If you could analyze my nutritional habits pre kona and post kona

Triathlon Forum
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I was curious if you could analyze my nutritional habits pre kona and post kona. I went to kona in fall of 2009 and for the 10 years preceding that typically I would have a pretty regimented diet, highlighted by a large salad in the afternoon around 3 o clock, consisting of kale, spinach, broccoli, a small piece of salmon, garlic, tomatoes, and pumpkin seeds. My typical breakfast would be maybe some granola or a cliff bar and for lunch I might have maybe another cliff bar.

Move ahead to 2010, the blood tests come in the cholesterol is a little high, I have been working out in the afternoons now(fuel all am), the typical morning would be maybe half a cup of granola, larabar , 2 cups of pirates booty popcorn. Couple hardboiled eggs. Lunch would be a cup of quinoa w a piece of salmon. And then in the afternoon I would work out, 2-3 hour bike ride for example then after the bike ride I would have a huge shake that consists of cup of soy milk cup, a cup of ice, half a cup recoverite some wheaten Germ, flak seed and that’s about it. Not too much for dinner

My weight usually jumps up about 7-9 lbs on the off-season; this off-season was no exception. But the weight is falling off pretty easily this yr with this new working out in the afternoon, and small dinner routine. Curious of what your thoughts are, I guess the biggest change of this whole thing is that I really don’t get close to vegetables anymore. I’m going to try to get back into vegetables but at this point it looks like a lot more protein and no vegetables ,hardly any fruit, a lot of protein powder, a lot of quinoa, a lot of salmon and I imagine after a while I will get tired of this I try to introduce some variety, but not having that salad in the afternoon, and by the way back in those days I would workout in the morning and never in the afternoons so I was able to have that large salad in the afternoon and I actually found it hard to drop weight working out in the morning and eating heavy in the afternoons. I think I will stick to this regiment for quite some time I enjoy working out in the afternoons and im able to do it now that im semi retired. So just curious what your thoughts are, 5/10 145lbs 51yo male hoping to go back to kona in 2012

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i had some chia seeds w bluberries this am…texture is pretty wierd…maybe mix some ypgurt w it someday?

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I don’t have much to contribute, but damn, I hope the rest of your life is a little more exciting than your diet. Please tell me you eat other things, too…

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I am not an expert, but it seems like you aren’t eating enough. I have recently started seeing a nutritionist and am happy to find that my cholesterol has dropped significantly in the matter of 3 weeks. I ate pretty healthy before, but not enough. My body was burning through the food I ate and then storing anything it could.

My day now looks something like this:

Early AM Pre-Workout - Bar with a Carb drink
AM Post-Workout - Whey Shake

Breakfast (1 hour after shake) - Burrito w/ egg whites, veggies, clean meat (i.e. Chicken)

Mid-Morn Snack - banana w/ PB

Lunch - 2 serv. carbs, 6 oz. protein, veggies

Afternoon - Whey Shake, Almonds, Apple

Pre-Workout - Brown Rice Cake w/ PB

Dinner - 3 serv. Carbs, 6 oz. Protein, Veggies

Pre-Bed - Whey Shake w/ Banana

The first couple weeks I couldn’t eat all of the food - I was stuffed. Now I’m hungry all the time, weight has come down a little, cholesterol and body fat have dropped. For comparision, 5’10", 148lbs. 25 y/o.

Not saying that is right for you, but I do think your under eating for the amount of training you are doing.

Drew

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I would maybe suggest you change up your breakfast a little since you mention your Cholesterol is a little high.

Why don’t you dump what you are eating for breakfast and switch it up to something like 1/2-1 Cup of Oatmeal, mix in 3-4 eggs whites. You could also add flax seed & some wheat germ. This would be some good quality carbs and the oatmeal would help lower your cholesterol.

Other than that I think it looks like you have a pretty good diet.

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im definitly eating enough…but i see variety as being the biggest challenge…at least finnaly im getting more protein…not sure oatmeal is ever goin to happen…takes work…but i see granola(maybe i should find granola w no sugar)…

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If he is losing wt then the amt of calories he is eating is just fine.

Veggies and oats… both good for cholesterol lowering.

Cheerios!

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Is losing weight always a good thing? If he isn’t eating enough (and I could very well be wrong about that), couldn’t his body be breaking down muscle to get the energy it needs?

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Until a certain point losing weight is a good thing; for most people it is a good thing. It’s a good thing until you get sick easily, lose strength and power, run slower, etc. He did not seem to be upset about losing weight.

The body can break down muscle to get energy, yes. But it will eat fat first.

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Oats veggies ain’t happening But I’m at my qualifying weight this off yr. And have not been putting in huge weeks. I have noticed the loss of fat but have not felt strong this yr at the 12 mile run mark or 60 mile mark like last ironman yr. Maybe the change to more protein diet takes ?? Weeks for results

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Curious of what your thoughts are, I guess the biggest change of this whole thing is that I really don’t get close to vegetables anymore. I’m going to try to get back into vegetables but at this point it looks like a lot more protein and no vegetables ,hardly any fruit, a lot of protein powder, a lot of quinoa, a lot of salmon

Lots and lots of protein, some carbs. You’re heading for some vitamin deficiencies if you keep that up, and I’d be willing to bet quite a bit that whether you realize it or not, it’s impacting your training and racing performances.

Why no fruits and veggies?

John

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I’m 41, 5’10", I also race at Kona, and I am 158lb and that’s as low as I will ever go. You sound down right anemic!

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last blood report showed fair(55) iron…low wbc…not tired at all
.

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You still need fruits and vegetables. All of the phytochemicals are good for you.

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at least you arent eating a cliff bar for breakfast and lunch anymore, there is absolutely zero reason to be eating a cliff bar or any type of sports bar when you arent doing a sport, thats why they are called sports bars, the only time i eat them is on rides over 4 hours, people for some reason think cliff bars are healthy, they are basically a bunch of sugar
.

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people for some reason think cliff bars are healthy, they are basically a bunch of sugar
What specifically makes clif bars unhealthy?

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Rarely do I. But more often a larabar or protein bar

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Cliff bars are not unhealthy - they have some decent protein and fiber in them in addition to the carbs. However, something with brown rice syrup (or other extra sugar) isn’t really necesssary as a midday snack unless it’s pre or post workout.