I have often 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 they think an idea day consists of 🙂
Runner’s World had a “Perfect day of eating” in a recent issue and I ended up tossing it 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 often 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)
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.
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.
30- to 40-minute interval run
1 cup low-fat chocolate milk
It provides an ideal mix of quick-digesting carbs and protein to promote recovery. Plus, the chocolate helps satisfy occasional sweet cravings.
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.
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.
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.)
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 ideal 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.
Ben and I will be road tripping to New Jersey this weekend! His school does an annual reunion we’ll be hitting up with his friends.
On second thought… does anyone have a Bump-It I can borrow…
Question: What’s your idea of a perfect day???