During training, I aim to get a good balance between the bulk nutrients of carbohydrate, protein and fat. I would say that the ratio I use normally equates to 60% carbohydrate, 20% protein and 20% fat although I still have a lot to learn with regards to the best nutrition for me to support my training regime. If anything, I probably have a tendency to over-compensate calories in for calories out when I am doing my longer training sessions; I intend to be more scientific in my approach in an effort to re-balance this.
On a good day, my diet comprises of:
Breakfast: Porridge with
protein IGF-1 mixed in and a couple of teaspoons of mixed seeds.
Lunch: Rice/pasta salad/ jacket potato with beans & cheese
Dinner: Chicken/turkey/fish & vegetables
Snacks:
Protein bars/ fruit/ oat cakes & cream cheese/ rice cakes with peanut butter & jam
The pre-race diet
I like to ensure that my pre-race diet is very similar to my normal diet to avoid any stomach upsets on race day, to this end I will also reduce my fibre intake for the few days leading up to a race. From a carb-loading point of view, I aim to top up my carbohydrate stores using
Endurocarbs 3 days out from the race. I also think it is important to drink the local water as much as possible as this is what you will drink on race day.
The recovery diet
Post-training, I always have
Recovery XCell within 20mins of the session as this really helps me to replenish and it alleviates the muscle fatigue in preparation for the next session. After a long day training I will ensure that I have a good balanced meal otherwise I know I will suffer the following day.
Post-race, I tend to eat whatever takes my fancy for the week following an Ironman distance event and then I get back to a better eating regime.
Quick Snacks
Protein bars/ fruit/ oat cakes & cream cheese/ rice cakes with peanut butter & jam
Recipes
This soup recipe is a really good ‘winter warmer’ following a long training ride.
SWEET POTATO AND BUTTERNUT SQUASH SOUP
1 - small to medium butternut squash
1 - medium sweet potato
1- medium onion
1.5 pints of vegetable stock
½ teaspoon of chilli paste (more if desired!)
Coriander leaves - dry or fresh
Salt and pepper to taste
Fry the onion until brown and add the chilli and coriander
Add the chopped potato and squash and fry for a couple of minutes
Add the stock and leave to simmer for about 20mins (or until the potato and squash are soft)
Blend to a smooth consistency. Add salt & pepper to taste.
These flapjacks are great for breakfast, a snack or as a bar to fuel on during long rides.
FLAPJACKS
150g cherries
75g almonds
75g brazil nuts
75g walnuts
75g pumpkin seeds (or mixed seeds )
250g rolled oats
200g butter
170g honey
50ml apple concentrate
Heat oven to 200 degrees
Chop nuts and cherries small and mix with oats
Heat honey, apple concentrate and butter in a pan and simmer until brown
Add to the oat mixture and stir in well
Pour mixture into an oven proof dish and pat the mixture down
Place in the oven for about 15mins or until nicely brown
Some alternative ways to get protein into your diet
POWER BALLS
Grind sunflower and pumpkin seeds
Add dried fruit of your choice
Add Protein IGF-1
Blend a little juice or water until moist enough to form balls
Roll in cocoa powder
Eat in 2-3 days or freeze
POWER SHAKES
Natural goat’s yoghurt
Berries and fruit
Hemp powder
A little soya milk/juice/water to blend