There are lots of calculations on how much food you need to train properly for different effects. You can go and do that yourself. Here are some of the rules I try and keep when training:
I eat breakfast, a mid morning snack, lunch, an afternoon snack, dinner, and an evening snack.
Porridge oats/Oatmeal made with water and topped with no more than 1tsp of honey, a grated apple, some cinnamon and some raisins.
Egg whites in a wholewheat tortilla and salsa
Egg whites with spinach leaves and leftover chicken
ok I eat a lot of eggs.
Smoothies with oats.
Yoghurt and any type of berries I can find before Euan gets them all.
All the fruit until i’m full – unlimited.
Occasionally some cereal with skimmed milk.
Morning, afternoon and evening snacks often consist of one of the following:
12 un-roasted almonds or 30g of other unroasted, unsalted nuts.
A cup of 0% yogurt.
A medium sized protein shake.
A sliced apple and 1 tablespoon of peanut butter.
Unlimited amounts of fruit (I eat fruit whenever I want and however much I want).
If I need energy for a run, or a cardio workout:
A slice of wholewheat bread topped with a tablespoon of peanut butter and a sliced banana.
Cans of sardines and fish (Not for everyone).
Leftovers from dinner the night before.
Salads with EGGS IN THEM
All the salads
Low carb, low fat – I’m usually in.
Dinner is basically the same as lunch. I eat anything that is on offer or whatever we are eating as a family. If we aren’t eating at our own place, and someone else is cooking I just go with whatever everyone else is doing generally, but if I can, I will try and select the right elements of it for my own plate to make it healthy, or the right portion for what it is for me.
I eat unlimited vegetables
Often substitute vegetables for carbs
Eat meat with most, if not every meal.
Don’t eat until stuffed, eat until just full.
Fruit for dessert
Things I try to avoid:
GOING BACK FOR SECONDS. So hard.
Booster Juice smoothies – these have lots of sugar. As much as a fountain drink.
Granola Bars are usually full of sugar and fat. Make your own.
I try to cut down on bread wherever possible. Doesn’t always happen.
Potatoes in nearly all of their forms.
Fast food (obviously), but also including things like subway.
Excessive amounts of protein (can be very bad for your kidneys)
Pizza is just phenomenally tasty. It’s not good for you though.
Pasta (unless its a small amount of wholewheat pasta).
Snacking between snacktimes
Pressure to eat socially is a big deal too. Often when people get together, eating large amounts of food can become an important part of ‘what we do’ when we get to get. I’m not just talking about Christmas time and Thanksgiving. If someone hands me a burger at a bbq, i’ll rarely say no, but being too dramatic about what you will and won’t eat can make other people feel uncomfortable, irritated, or self conscious about what they are serving or eating that day. There’s no need to be a douche dieter, but you shouldn’t let yourself get pressured into regularly over-indulging. The same rules can apply. Eat what you need, and decide what you want to indulge in. Enjoy it and then get back to your normal diet.
Fitness and exercise should be part of a lifestyle, not just a trend or a few months before a race. You have to do things that are sustainable and make changes that are permanent, in order to have lasting change and ongoing health.