Wednesday, 30 November 2011

Fuelling within the day

Today I have a couple of training sessions scheduled in; spin session and a swim session. The challenge is to not leave the majority of the kcals for the day's efforts right to the end.  So, I need to eat more, earlier in the day. Obvious innit?

Thing is... unless I'm ill, recovering from a massive effort the day before, hung over or $other, I don't get all that hungry in the mornings so it's quite an effort.  Today, I shall be mostly doing this:-

06:30 - Greek yogurt with protein and fruit compote
09:15 - Muller Vitality cherry yogurt
09:45 - Graze, black pepper crackers and mango dip
10:15 - Banana
11:00 - spin session
12:15 - Protein shake
13:15 - Chicken and black olive salad (with lettuce and sweet pepper)
14:30 - Broccoli, cauliflower and cream cheese soup
15:30 - Spelt and seed crisp bread and cream cheese
17:15 - Graze, fruit and seed flapjack
18:00 - swimming session
19:15 - Graze, almonds, cranberries and sultanas
20:00 - Venison steak with mashed potato and acorn squash, and peas

Calories (kcal) 2075
Protein (g) 185
Carbohydrate (g) 211
Fat (g) 57
Fibre (g) 30
Fruit & Veg 10


As you can see, it's a lot of little snacks and for the kcal total vs cardio work, the carb level is too low and protein a bit high.  So I'm looking at trying to move my during-the-day training session to the afternoon and get some couscous or pasta into my lunch to up the kcals and carbs before that session.  Perhaps replace the yogurty breakfast with a porridgey one on cardio heavier days.  For some reason, weekends are easier to figure out, nutrition-wise and I think it's because (at the moment) I can get going and out running/cycling/whatever first thing rather than going to work and sitting down for hours before any training.

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