1 cup coffee
1 cup coffee with unsweetened almond milk
2 eggs + 1 egg white on toast
½ cup blueberries
Carbohydrates: 56g Protein: 35g Fat: 18g
Clif Bar – Cool Mint Chocolate
Carbohydrates: 43g Protein: 10g Fat: 5g
Carbohydrates: 16g Protein: 4g
1 cup cottage cheese
¼ cup leftover spaghetti carbonara
½ peanut butter and jelly sandwich
1 stick string cheese
Carbohydrates: 85g Protein: 45g Fat: 17.5
Trader Joe’s vegetable lasagna (single serving)
2 servings fake beef
6 oz. red wine
1 cup Breyer’s chocolate chip cookie dough ice cream
Carbohydrates: 99g Protein: 57g Fat: 25g
How Did I Do?
Ballpark: Carbohydrates: 263g Protein: 175g Fat: 39g
Actual: Carbohydrates: 299g Protein: 151g Fat: 65.5g
What I Did: I swam a half-mile at the gym and then rode the stationary bike about 10 miles. Combined, I did about 50 minutes of cardio work. Eating a snack high in complex carbohydrates about 30 minutes to my workout gave my muscles the energy to avoid fatigue. I had such a great workout, and in all, such a great day, that I splurged on a double serving of chocolate chip cookie dough ice cream. Completely worth it!
Tips: 30-45 minutes before you work out, drink about 16 ounces of water and a carbohydrate snack with a little protein. Drink plenty of fluids while you’re working out, as well. Within about 30 minutes of completing your workout, drink another 16 oz. of water and have a carbohydrate + protein snack. Feed your muscles before your workout so that you have enough energy. When you’re done, replacing what your muscles lost will aid in recovery and help maintain high energy levels throughout your day. Tough workout days are not the days to cut calories, either. You’re not going to get extra benefits of burning calories by denying your body what it needs to thrive. Feed your muscles what they need and you will feel the rewards!
Note: A friend asked me yesterday if I measure out everything. NO! I eyeball everything. If I eat about ¼ of a 16 oz. bag of carrots, I estimate that I ate about 4 ounces. I can then look at the nutrition label and base the nutrition information based on the serving size. If the serving size for the carrots is based on a 2 oz. serving, I know all of the fat, carbohydrates, and protein should be doubled. For instance, the nutrition information on my peanut butter is this:
Serving size: 2 tbsp
Total Carb.: 7g
However, my typical serving size is about 1 tbsp, so I cut all those numbers in half:
My serving size: 1 tbsp
Total Carb.: 3.5g
I strongly emphasize knowing your typical serving size, and then comparing your serving size to the serving size the nutritional information is based upon. This is an important piece of self-knowledge. This information should not make you feel bad, nor should you feel like you’ve somehow failed because you like a really peanut buttery sandwich. It’s good to know. When you are looking for areas to increase or decrease your carbohydrates, protein, or fat, this is the information you’ll need to make educated, reasonable nutritional choices. Remember, there isn’t any one item that makes or breaks your diet. Your healthy diet is a combination of all your choices.
Again, if you have any questions, please leave comments or email me at natskedat at gmail dot com.
Have a great day, and eat well!