The short answer to this post is EVERYTHING. I am constantly eating from the moment I get up to the minute I go bed. Even without training, I have a fast metabolism, so throughout this process it is cranked up! Instead of breaking this post up by meal, I’m going to segment it by time of day.
Big glass of water
“Bulletproof” Style coffee:
1-1 1/2 C freshly brewed coffee
2 Tbs coconut cream
1 tsp mct oil
2 tbs collagen
1/4 C almond milk
1/3 C oats
2/3 C water
Pinch of salt
Half a banana
Topped with: 2 Tbs PB, Protein yogurt (2Tbs vegan protein powder mixed with the same about of coconut yogurt), 1Tbs pumpkin seeds
After my first class of the day: 1 rX Bar + Oatly Milk Matcha latte + collagen stirred into the Matcha.
It depends on my lecture/drill schedule and what I am doing. If I am riding right away, then I will usually have 1 brown rice avocado roll or 2 rice cakes sandwiched with hummus.
If I am not riding until later in the day, then I will have a big salad thing with sweet potato or quinoa as my carb, greens, nuts and seed and a protein (eggs, tuna or chicken). I have also taken to the gluten-free mushroom toast from Merriwheather with a poached egg. I mean, yum.
Basically, my mid-day eating pattern is all about eating enough protein/carbs/fats around my riding schedule, which changes.
I also drink BCAAs, water, Kombucha, Bone Broth and/or green juice during the day. LOTS of water…3-4 litres per day.
*BCAAs are super helpful when performing so much cardio as they help to preserve your muscle tissue and performance
*Aim to drink 2 water bottles per class. You don’t have to drink both in class if that makes you feel ill, but budget two per class. This is in ADDITION to your regular water intake folks. HYDRATION is key for your cells, muscles, glowing skin, healthy bowels (yes I went there), detoxification, breathing…essentially everything you do.
Snack when I get home: frozen peas + some sort of “chip”. I am a huge fan of the lesser evil cheezy puffs…omgeeYUM
1 glass of wine…yes, 100% I earned this
My favourite go-to pasta right now:
Sauteed onion, zucchini, cauliflower, butternut squash medley with either ground chicken or tempeh all deglazed with a splash of coconut aminos. Add a big pinch of pepper and a smidgen (or to taste) of salt.
Cook up some Eat Banza Pasta…usually I go through 1/3 box in one sitting. Mix it all up with 2 Tbs of plain hummus, 1 Tbs pesto and 2 Tbs of nutritional yeast and DEVOUR!
I will also have a BIG ASS salad: greens, cilantro, green onion, sliced apple (in season), avocado, crispy chickpeas, balsamic drizzle
Bowl of Maple ladders (chickpea flour based cereal that hints at maple syrup), or other gf plain cereal, topped with some nut butter, coconut milk yogurt mixed with collagen or vegan protein powder (added protein) and a banana.
*Your body repairs itself as you sleep…that requires energy. If you do not have enough energy in your body, your recovery will be slow. Simple math here guys…Make sure you have adequate intake so your recovery is optimal.
*I am aiming for about 1.5 grams of protein per pound of bodyweight which puts me at 190 grams of protein per day.
*I am aiming for about 280g of carbs per day. Carbs are an essential player in athletic performance and the more cardiovascular output you generate, the more carbs your body needs to repair, refuel and recover.
*The rest of my daily calories I source from healthy fats…avocado, coconut oil, nuts and seeds/ nut butters, coconut milk yogurt, fatty fish such as salmon.
You do you buttercup. Just please oh please make sure to give your body enough food and hydration so it can thrive. This is not the time to restrict your eating. If you do, your body will not recover. Your body will start to break itself down and use your muscles as fuel…and that is definitely not what we want.