how i eat in a typical 15k training day
First and foremost, I am not a number-cruncher. I do not track macros, I only input meals in My Fitness Pal to gauge if I’ve met an acceptable overall caloric intake for my activity level. In this stage of my life and my training curriculum, I am most interested in the nutritiousness of what I eat rather than regulated ratios of protein-to-cards-to-fats. Balance is the word.
That said, I do try to fuel at certain stages of a day’s intake based on what I’m about to do activity-wise and what I just completed. For instance, before a long run I focus on carbohydrates to top off my energy stores. After a gym workout, I either consume a protein-rich meal or mix some protein powder with almond milk if my meal isn’t forthcoming in the next 30-45 minutes. Post long-run, I balance carbs with protein to help my muscles restock glycogen and repair the damage brought on by prolonged impact.
I eat generally well. Sometimes we’ll break open a bottle of wine and have a glass at dinner – though I try to mitigate that when I’m really training for a race – or share chocolate as an evening snack, and we usually make blueberry buckwheat pancakes drowned in maple syrup on a weekend morning. Sometimes I go on baking frenzies and dish up a batch of vegan scones or pumpkin bread. We have down the road a Thai haunt with a creamy tofu panang. Thus, I’m not terribly strict, which is beneficial from both a metabolic and a sanity standpoint. The more important part is ensuring a decent spread of each macronutrient, as they all work in stride to maintain homeostasis in the body.
Carbs: Primary energy source.
Fats: Body’s source of fuel during longer events (namely, marathon) when glycogen stores are depleted, and supports healthy immune and hormonal function.
Proteins: Support and accelerate muscle repair after workouts.
I selected two days of eating to share: one on my hard workout day, and one on a double. Both types of workout require significant recovery, but in slightly different ways, and both days I worked shifts at my job which require me to be moving and on my feet for 5+ hours. Be sure to check back for my Week 6 Training Log, due out Monday morning NOW LIVE, for a deeper look at my breakdown.
For a 7-mile tempo run:
Pre-run snack: 1/2 banana + water
During run: Ginger Lemonade Nuun mixed with water
Post-run: Black coffee, two-egg omelet with diced bell peppers, spinach & feta + two slices of sprouted grain toast with avocado, cherry tomatoes, lots of salt & pepper
Morning snack: One sunflower bliss ball
Lunch: Marinated chickpea, corn, avocado, quinoa & spinach salad with a generous squirt of lemon juice, salt & pepper
Afternoon snack: One sunflower bliss ball + generous handful of grapes
Dinner: Marinated mahi mahi, sauteed bell pepper & zucchini, rice + lemon-avocado mash adapted from Half Baked Harvest
Post-dinner snack: 1/2 apple, pretzels + Coffee Crunch Trail Mix peanut butter
For a “Double Day” (AM run + PM strength)
Post-run breakfast: Black coffee, oatmeal cooked with 1/2 banana & cinnamon in water, topped with blueberries, peanut butter & a sprinkle of granola
Morning snack: Handful of homemade trail mix (almonds, cranberries & dark chocolate chips)
Lunch: Salad of corn salsa and black beans tossed with lime juice, salt & pepper + small helping of leftover Sundried Tomato & Goat Cheese Pasta Salad from Half Baked Harvest (can you tell I adore her recipes?)
Pre-gym snack: Clif Mint Chocolate Builder’s Bar + grapes
Post-gym: Scoop vegan protein shaken with unsweetened almond milk
Dinner: Greek baked salmon + couscous pilaf made with bell pepper, onion, sundried tomatoes, spinach & kalamata olives
Evening snack: 1/2 apple, pretzels & Coffee Crunch Trail Mix peanut butter (I’m obsessed).
What are some of your favorite meals during training?
I am not a doctor or nutritionist. Base your own diet on the advice of a trained professional.
