Daily Diet

I see a lot of articles in triathlon magazine's detailing this pro or that pro's typical diet as they go through a day. Interestingly, I've noticed quite a few similarities in many of the foods that pros often eat, and thought it might be a good idea to give insight into what I've found to work quite well for me for not just nutrition but cost and convenience as well. So here is what a day will usually look like for me.

Breakfast 1- Oatmeal with fruit and usually some milk or peanut butter for protein. Cup of Japanese green tea.

Workout 1- Water if swimming, gatorade if running, gatorade plus Clifbars, EFS, and powerbars if biking 3 hours or more. Tea or caffeinated gels on longer, harder rides or when needed.

Post workout smoothie after the main workout of the day, whether it is morning or afternoon.

Lunch- Two eggs with cheddar cheese, spinach and mushrooms. Usually a side of toast with jam and fresh fruit and/or a thin slice of red meat depending on caloric needs for the day. An apple or pear is typically eaten as well. Sometimes, fried rice is made with the eggs instead by pan-searing the rice and egg with meat, carrots and soy sauce. More green tea.

Snack- Fresh fruit and yogurt with chopped nuts

Workout 2- If the morning was a bike ride, this might be swimming and running. The order is changed constantly based upon the focus of the day. If the afternoon swim session is longer, liquid calories such as gatorade will be taken.

Post workout (or late night snack depending on timing of workout 2)- Cereal with fresh fruit.

Dinner- Steak and mushrooms with asparagus and a baked potato or pan-seared fish with available vegetables.

Late night snack- nuts or other available proteins or fats. Carbs, especially sugars are typically avoided to a degree at this time.

Now the foods here aren't so important as the nutrional profile that is trying to be achieved. Early in the morning, my goal is to load up on as many carbs as possible for the day's workouts with a little bit of protein to support carbohydrate uptake.

As the day goes on, the amount of protein increases in order to give the body the nutrients it needs for muscle repair. Eggs are quite important here, as even if the day happens to be a vegetarian one (which happens occasionally), they provide a complete amino acid profile. After the days' last workout and the proper post workout carbs have been taken in, a higher protein dinner is usually preferred.

Most importanly though, before bed time, carbs are restricted somewhat, particularly high glycemic ones, in order to ensure maximum HGH release during the first hours of sleep. Since HGH release is inhibited by insulin response (to high glycemic carbs), it has been theorized that a low carb intake immediately before bed can aid in recovery.

Hopefully, some of this information can help you in designing your own convenient and inexpensive balanced diet!