Latest Nutrition Session: Food Log Changes and Best Meals for Workouts

By Janelle @ Run With No Regrets | nutrition

Nov 26

Happy Monday!  First I want to say hello to my new readers and fellow Running Bloggers!  My last post about my new running goals got so much comment love, and I really appreciate the kind words!  I hope you stick around!

Last week I met with my dietitian, Danielle, to check my progress since our previous meeting in October.  The last time we met, she gave me a more explicit meal plan to follow, since I was having having difficulty coming up with my own ideas.

This time, we went through a few of my food logs and they were pretty good, except I’m still struggling with eating 6 meats/meat substitutes each day.  Fortunately, my weight is staying stable.

To help, we’ve modified my food logs by adding a space where I can tally up how many servings of each food group I’ve eaten per day.  This will help me to be more flexible to make adjustments as the day goes on.

I’ve also been struggling with logging my meals an entire day because once I get home I’m lazy!  To help, I’ve been placing my logs on the refrigerator where I can see it and so far that has definitely made a difference!

What I’m also excited about is that Danielle has given me suggestions on what to eat before and after a workout. Since I’m committing to my new goals of running and strength training, I want to make sure I’m eating properly!

Pre-Workout:

I’ve been advised to have a 2:1 carbohydrate to protein ratio before exercising, and to minimize protein sources that are high in fat.  This is to avoid digestive issues that can lead to an uneasy stomach  Snacks would be up to a half hour before exercise.  Here are some of the suggested meals:

  • Fresh fruit with Greek yogurt
  • Fresh fruit with low fat cheese and whole grain crackers
  • Low fat milk with animal crackers
  • Large salad full of veggies, cottage cheese, turkey, garbanzo beans and a glass of milk
  • High fiber, low sugar cereal with low fat milk and fresh fruit
  • Scrambled eggs with whole wheat English muffin and 4 oz juice
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Post-Workout:

As soon as possible, consume protein!  This is to promote recovery and muscle repair.  I should aim for 6-20 grams of protein, along with some carbohydrates.  Suggested meals include:

  • 8-12 oz Green yogurt with granola
  • 8 oz chocolate milk
  • Smoothie with Greek yogurt, milk, fresh/frozen fruit
  • 3 oz turkey or chicken on whole wheat bread
  • 2 tbsp peanut butter and whole wheat crackers
  • Protein bar (<180kcal, >3g fiber, <5g sugar, <7g fat, <10% sat fat)

I went food shopping this weekend to pick up the essentials.  I know in time this will become a much smoother process and eating well won’t seem as much as a chore.  I’m so energized by this plan, and I really think this will help me eat properly…especially as it gets closer to Thanksgiving!

What are your go-to meals before and after a workout?

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