Friday, December 24, 2010

Winter Food Plan

So yeah, I have these two tools to keep my nutrition on track: the food plans are for planning my macronutrients around my workouts, and the diet quality cards are for checking that I've got my food groups covered.

BEFORE
complex carbs &
light protein

IMMEDIATELY BEFORE
simple carbs
 
WORKOUT IMMEDIATELY AFTER
simple carbs &
light protein
AFTER
complex carbs &
light protein
BETWEEN
complex carbs &
heavy protein

Immediately before/after means within 45 minutes, before/after means within 1-3 hours, and between means more than 3 hours before or after workouts.

Complex carbs and light protein before workout

Pasta is still working for me, I actually do better with just plain pasta and red sauce before weekday evening practices; it's easier to digest. Though I think I shouldn't just eat pasta and red sauce and I'm okay with pasta with vegetables, but that's about as complicated as I think I should get before workouts.

Before Saturday morning practices, I'm back to oatmeal with cranberries, walnuts, and hemp milk. It's enough food, and it's just so much easier. And I like oatmeal.

Poppy: I was making tofu scramble on Saturdays, but I got bored.
P: Sooo I'm back to oatmeal, seven days a week.
Dame Over: You got bored.
D: With variety.

Hahahahaha. Yes. Although. Lately I've been weirdly not hungry, I've been having a piece of toast and tea with hemp milk for breakfast. I added applesauce to that to keep my fruit covered, but I might be a little low on protein...

Simple carbs immediately before/during workout

Still good with CocoOJ2O during practice. On Saturdays I eat a peanut butter and jelly sandwich between plyos and noon league practice.

Simple carbs and light protein immediately after workout

Starting to hit the wall with Raisin Bran with Sliced Almonds, so I'm going with Chocolate Peanut Butter Banana Smoothie in this slot.

Complex carbs and light protein after workout

See above, oatmeal or toast for breakfast the morning after. Except Saturday mornings when the upholdskis manage to all do the same practices, then we go to Feed and stuff our faces.

Complex carbs and heavy protein between workouts

Alternating between Curried Vegetable Stew, various roasted vegetables with quinoa, and veganly beans for lunch. My lunches have been fancy, I think I have vegetables covered if not protein. Recipes TK.

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