I have typically wondered what is the perfect day of eating for a runner. I know this varies depending on your size, age, activity level and preferences – so it really is hard to exchange this kind of information with fellow runners. (Unless they are your clone – which in that case please hook me up so I can make a red-headed Mexican clone because we’re a rare breed…)
But – that doesn’t stop me from asking people what they eat or what Camiseta Athletic Bilbao they think an idea day consists of ?
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Runner’s world had a “Perfect day of eating” in a recent issue and I ended up tossing it Camiseta Selección de fútbol de Catar before I got the chance to post about it. Boo.
However, I found it online the other day and thought I’d share. All those “girly” fitness magazines typically advise you to eat 1500 calories (sometimes less). This RW mag day suggests 2,029 – and that’s to lose!
While I prefer to say “Ideal Day” I did find this daily eats breakdown interesting and helpful…
A perfect DAY OF eating Here’s how to gauge what your diet should look like. Runner 35 years old, 150 pounds lifestyle Sedentary desk job exercise Runs about 20 miles per week at a nine-minute-per mile pace; strength trains about two hours per week maintenance Calorie needs 2,387 calories per day goal Calorie Intake 2,029 calories (15 percent reduction) breakfast 2 slices whole-grain toast; 2 teaspoons almond butter; 1 kiwi; 1 hard-boiled egg A breakfast containing a balanced mix of carbs, protein, and healthy fats prevents overeating during the day. morning Snack 1 cup plain low-fat yogurt; 1/2 cup raspberries; 1 ounce sunflower seeds have a midmorning snack to hold off hunger while providing energy for your lunchtime workout. Lunch workout 30- to 40-minute interval run Postrun 1 cup low-fat chocolate milk It provides an optimal mix of quick-digesting carbs and protein to promote recovery. Plus, the chocolate helps satisfy occasional sweet cravings. Lunch 1 serving (2 cups) Pasta Bean Toss; 1 medium apple Make this no-fuss recipe (below) for dinner the night before and pack the leftovers for lunch. dinner 4 ounces chicken breast; 1 cup cooked quinoa; 1 cup multicolored salad of an avocado; 1 tablespoon extra-virgin-olive-oil-and-vinegar dressing The healthy fat in olive oil and avocado slows digestion (keeping you satisfied) and boosts the absorption of antioxidants in veggies. evening Snack 3 cups air-popped popcorn When air-popped, it makes a tasty and healthy whole-grain, low-calorie snack for the evening. CALORIES: 1,991; CARBS: 252g; FIBER: 47g; PROTEIN: 113g; FAT: 67g
(This is from the March issue of Runner’s World. You find the entire article here.)
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My day today started out ideally just like that plan above ?
I went on an 8 mile run (slow, but steady). I will be missing my long run tomorrow since I’m out of town.
Then, I came home to a smoothie and bagel with AB. This is one of my top 3 optimal breakfasts for sure! Today I changed it up and put cream cheese and jelly on half of my bagel. good call if I do say so myself.
Lunch was leftovers – sweet potato with beans, salad and un-pictured pretzels.
Ben and I will be road tripping to new jersey this weekend! His school does an Camiseta Everton FC annual reunion we’ll be hitting up with his friends.
I hope I run into my fave real Housewife of NJ – Dina (second from right). I have a major girl crush on her for some reason. love Dina ?
(source)
Please pray that although there will be copious amounts of alcohol consumed, I don’t convince myself that “while in Rome” and try to start dressing like Snookie…
On second thought… does anyone have a Bump-It I can borrow…
Question: What’s your idea of a perfect day???
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