I’ve mentioned
several times throughout my posts that I’ve taken a huge interest in what I’m
eating while I train for the Ironman. I’ve also mentioned that when the time
was right I’d share it all with you. I can’t think of a better time than now as
I prepare physically and mentally for the 70.3 World Championships this coming
weekend and how HUGE a role FOOD will play.
First, let me
start by saying that I didn’t think that I was a bad eater, and I’ll hold true
to that even now. The big difference between then and now, other than 140.6
daunting miles and months of preparation, is how I look at food. Food is more
than just eating to enjoy. Food is my fuel. By taking the time to plan,
prepare, combine, and time each meal I have been able to make it through the
last few months feeling pretty good. Tired, yes, but not run down and shoving
my face with crap to get through the day.
Second, NONE of
this would have happened if it weren’t for my Health Coach, Krystal Say, guiding
me through the world of clean eating and food combining. Krystal is an
incredibly talented woman who is a Certified Health Coach, Fitness Coach, TRX
Senior Instructor, and Yoga Master Trainer. She is so full of information I’d
leave our sessions with my head spinning from the knowledge she had just
dropped on me. I whole-heartedly encourage anyone who wants to re-evaluate
their way of looking at food and fueling to contact Krystal. IMMEDIATELY! :)
Third, most of
what I’ll take you through is what works for ME! Krystal and I went through a
pretty extensive 2 week period of food journaling, writing down my feelings
(blah!), and rating hunger levels pre and post meals. Based on MY responses
Krystal created a template of what my day’s meals would look like. Feel free to give what I do a whirl
if you want somewhere to begin, BUT as with all “individualized plans” this has
been tailored to work for ME around MY training.
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Before plugging
away on my computer I took a few minutes to write down everything that I’ve
learned since working with Krystal. The amount of information was extensive.
Far too much for a blog post. I narrowed the page long list down to 6 of what I
thought were the most important points.
1. Food Combining – This was the topic of our very first
conversation. Krystal told me that there were rules as to how proteins,
carbohydrates, fats, startchy vegetables and non-startchy vegetables should be
combine; all done in an effort to allow for good digestion and ultimately
better food choices. I’ve always been a rule follower, but this was a
completely new concept. The rules are not exactly hard and fast but provide you
with a lay out to work from. I spent the better part of 2 weeks staring at my
food combining chart while preparing my food until it became a new way of
thinking. Nothing worth doing is easy but take into the few rules below and
consider how you’d feel after eating this way for a few weeks. I think you’ll
be surprised.
Rule #1 –
Carbohydrate and proteins should not be eaten together. As the carbs and
proteins hit the stomach at the same time for digestion the enzymes required to
break down each are very different. While one is being taken care of the other
is sitting, hanging out….fermenting. Think about the last time you felt bloated.
Gross right? Nobody wants to feel that way, especially when training for an
Ironman.
Rule #2 – Non-Starchy
vegetables combine well with everything! For example, cucumbers, tomatoes,
cabbage, asparagus, broccoli, brussel sprouts, zucchini, etc! Good rule of
thumb, fill your plate with a plethora of veggies. I’ve eaten more grilled veggies
with a protein this summer than EVER before. In years past a carbohydrate would
take the place half of the vegetables I’m eating now. I don’t miss the bread,
or the rice, or the pasta because I’ve found ways to get those in at some other
point throughout the day. If I’m still hungry I eat more protein and veggies.
Rule #3 – Fats.
Eat them, but make sure they are the good kind. I’m talking about nuts,
avocados, coconut, olives. Monounsaturated Fats. Not only will good fats make
you feel satisfied but they are also provide antioxidants that are critical to
your immune health while training.
Rule #4 – Fruits
should be eaten alone. I know, it’s crazy! In fact rule #4 could be broken down
into subcategories based on the type of fruit you’re eating and it’s acidity
level. Again, it’s all based on digestion and how your body responds. I’ve
learned to snack on a piece of fruit 20-30minutes before I eat a meal or when I
head out the door in the morning to walk the dog. Believe it or not the
simplest rule of all is probably the hardest for me to do.
2. Meal & Snack Organization – If the food combining rules weren’t
challenging enough for me to follow I now had to consider my workouts for the
day, when I would be doing them, and when I would need to have a carb or protein
based meal. As I mentioned I spent a several weeks journaling my food intake
using the food combining rules and making note of how I felt before, during and
after each meal. I also noted my workout schedule and body response. It was a
lot of work but the hard work and effort allowed Krystal to create an
individualized template of how I would set up my meals for the day. Here’s what
we came up with
- Pre-Workout/Early Meal – protein shake (vegan based
protein)
- Workout #1–
60-90mins
- Breakfast –
Carbohydrate based (75% CHO:25% PRO) This is a decent size meal.
- Snack 1 - Carbohydrate based if I have another
workout within a few hours or Protein based to help aid in recovery from the
first workout.
- Lunch –
Carbohydrate based (75% CHO:25% PRO) to fuel for next workout and sustain
hunger throughout the rest of the day.
- Workout #2 –
60-120min (schedule dependant)
- Snack 2 –Protein
based to help aid in recovery from my second workout or as done for snack 1 a
carb based snack if I have another workout still to come.
- Workout #2 –
60-120mins (schedule dependant)
- Dinner – Protein
based (25% CHO:75% PRO). Limit the amount of food if eating late to allow for
proper digestion as well as limiting sugary carb intake, which will be stored
as a fat rather than used as an energy source.
3. Preparedness – All of this takes
work. Lots of work. Learning how to eat a different way and accept a new set of
“rules” doesn’t come overnight. The way you shop has to change. The food in
your fridge and pantry has to change. The way you look at food changes too.
Training for an Ironman is consuming. Having a job, pets, a family, friends all
take time too. In order to give all of yourself to everything that is important
to you, you have to be prepared. Every Sunday for the past few months I’ve made
the drive to Whole Food to do my grocery shopping. I want the best selection of
food choices possible. Upon returning home I start organizing, prepping,
preparing, and packing for the week to come. A few blogs ago I wrote about how
time and effort are the cost and more often than not people are cheap. In order
to make THIS change stick you have to be willing to make the time and put in
the effort. Be prepared for the week. Don’t just think about your training schedule;
think about how your meals are going to work around each workout to fuel you
through your day. Trust me it’s worth it.
4. Superfoods – Eat them. Everyday! 3 of the biggest
that Krystal has asked for me to incorporate into my diet: Chia Seeds, Hemp
Seeds, and Coconut Oil. I like to tease Krystal and tell her that the first two
are hippie food. Really? Hemp Seeds? I like them and they have crap-ton of
protein, essential fatty acids, and antioxidants. So there you go. Coconut Oil
is for the beautiful people…or so the label reads. It’s yummy and good for me
so I’ll eat that too. Don’t forget your Greens! Greens have found their way
into my diet more than usual. Mainly spinach. Throughout the day I try to get
down a Green Smoothie with spinach as the base. I’m not gonna lie, somedays it
goes down easier than others. Just saying. Not all transitions are smooth.
5. Eat Real Food – I’ve tried really hard to make all of
the food I consume throughout the day. I only grab a bar or shake if I know I’m
not going to be able to eat a prepared meal or snack. Krystal has tried even
harder to drive home that a bar is not a meal, nor should it be considered one.
It should be considered a supplement and only that. When you have the option to
eat a great piece of grilled chicken or fish with grilled veggies why go with a
processed bar? There are many brands out there that are “organic”, “raw”, and
with a “non-GMO” label but does that really beat something that has been
prepared exclusively by you with food you selected and bought. I don’t think
so. Again, it takes time and effort but it’s worth it!
6. Recognizing Hunger – The last point that Krystal and I just
recently talked about was recognizing hunger. Over the last few weeks I’ve
found myself grabbing anything I can get my hands on because I’m “hungry”. I
put hungry in “quotes” because I’m really not hungry. I’m tired. As the
training volume has increased my level of fatigue has also risen. In an effort
to combat the fatigue I’m eating. This is where the all important brain/gut
connection comes into play and learning to “tune in” to HOW my body is reacting
and WHY. Is my body really hungry? Am I just tired? Am I nervous or anxious
about a race or workout? Once I can figure out what the answer is I can find a
solution. Food is not always the answer. Sometimes it’s sleep. Sometimes it’s
just making sure I drink enough.
Four pages later
I’ve barely scratched the surface of what Krystal and I have been working on. I
will tell you whole-heartedly the time that we have spent together has been VERY
informative and VERY enlightening. I view food and it’s source in a very
different way than before. My grandmother likes to call what I’m doing as my
Broccoli Diet. Any drastic change takes getting used to and educating others.
Clearly, I haven’t done a very good job with her. She’s 80 what do you expect?
In no way though do I view my newfound eating habits as a diet. I view it as a
way of life.
Sure, I’ve
slipped along the way and made mistakes but I’ve learned to recognize when and
where I can make those mistakes. The food combining rules are not always in
play, especially after long training rides, but I make better food choices now than
I ever did before. Treating myself to a Mrs. Murphy’s donut has been subbed out
for scrambled eggs with cheese and spinach and whole grain toast. I still enjoy
a cold, frosty, adult beverage here and there and indulge with little to no guilt
because ultimately you only live once, right?!
The biggest piece
to all of this that I don’t want to be lost in the gibberish above is how
incredible I feel. I’ve been able to train, recover, and turn around to do it
all again a few hours later. That's HUGE and due largely to my found nutritional habits…and
Krystal!
SK
PS - If you want to get in contact with Krystal let me know!
