Info needed for Sports Nutrition course-

bvonrod said:

Hey all, my name is Brett and I'm currently working on completing a sports nutrition course. One of my assignments is to evaluate an endurance athlete's diet. Anyone willing to share a little of their approach to nutrition, it would be greatly appreciated. Just some basics such as your ratio of Fats/Protein/Carbs during pre or off-season compared to competition months. The total number of calories you aim for per day, the number of meals a day and any supplementation you may use.(from multi-vitamins to protein shakes or Gatorade before training) Thank you all for your time.

Brett

I can't tell you everything I eat because it's a ton. I aim for about 4500-5000 calories a day in all but the spring and winter months. Spring it's closer to 5500, winter it's down to 3500. I only use a multivitamin. Gatorade while actually doing a race because I can't get the calories down fast enough with just food. I don't keep track of fat/carb/protein ratios. It's heavily weighted toward carbs, though.

I'll try to remember what I ate today. I woke up at 9:30a.
10a Breakfast: egg sandwhich w/colby-jack cheese on 2 pieces of wheat bread. 10oz glass of milk.
11a Snack: 1 large slice of homemade honey-wheat bread. ~150cal
12p Lunch: Bowl of gnocchi pasta in mushroom sauce (from Target), 4oz of chicken with orange-honey glaze. Glass of V8 splash juice.
During ride: 3 organic pop-[censored] from costco (200Cal each)
Post ride: 10oz glass of milk with 2T chocolate powder. 2 slices of cinnamon bread.
Dinner: Doing a cook-your-own-steak at a restaurant. Will probably go with mashed potatoes and a side of veggies. Since it's for my gf's work, I'll probably have at least 3-4 drinks.

I only burned some 2000 calories on the bike today, so I will be shooting for ~4500 at the end of the day. Will probably end up with ~5000 if I have more than a single drink of alcohol.

iliveonnitro said:

I can't tell you everything I eat because it's a ton. I aim for about 4500-5000 calories a day in all but the spring and winter months. Spring it's closer to 5500, winter it's down to 3500. I only use a multivitamin. Gatorade while actually doing a race because I can't get the calories down fast enough with just food. I don't keep track of fat/carb/protein ratios. It's heavily weighted toward carbs, though.

I'll try to remember what I ate today. I woke up at 9:30a.
10a Breakfast: egg sandwhich w/colby-jack cheese on 2 pieces of wheat bread. 10oz glass of milk.
11a Snack: 1 large slice of homemade honey-wheat bread. ~150cal
12p Lunch: Bowl of gnocchi pasta in mushroom sauce (from Target), 4oz of chicken with orange-honey glaze. Glass of V8 splash juice.
During ride: 3 organic pop-[censored] from costco (200Cal each)
Post ride: 10oz glass of milk with 2T chocolate powder. 2 slices of cinnamon bread.
Dinner: Doing a cook-your-own-steak at a restaurant. Will probably go with mashed potatoes and a side of veggies. Since it's for my gf's work, I'll probably have at least 3-4 drinks.

I only burned some 2000 calories on the bike today, so I will be shooting for ~4500 at the end of the day. Will probably end up with ~5000 if I have more than a single drink of alcohol.

Excellent man, thanks for the help I appreciate the input!!

For dinner I had:
~6oz of steak, side house salad, 4 mixed drinks and 1/2 beer

I hope that helps. That's all I remember :-/

Typical day
1 liter of water
1 egg fried in tallow or lard, 1/4 of a cantaloupe, 12 ozs. of strong black coffee

M,W,F- lift weights (Olympic lifting and powerlifting)

T,Th,Sat- Mtn. Bike

5 whole eggs fried as above, avocado, orange, berries, grapes

1.25 lbs. of meat or salmon, 8ozs. veggies, tree nuts

M,W- bike

Tues, Thur- Hike w/dogs

1.25-1.5 lbs. of meat or fish, 8ozs. of veggies, tree nuts

Generally 40-60% of my calories comes from protein, no less than 30% from fat, carbs can run from 30% down to 10%

I consume no grains, legumes, starches, dairy, nightshades, salt, sugar or alcohol.

On days I don't eat fish I take fish oil capsules 4,000mg.

I drink water all day. After morning coffee I drink only water

Excellent guys, again, thanks for your help.

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