Nutrition

Supplements, protein shakes. diets, energy bars, gels and all that jazz - UNNECESSARY

Start your day with a Bowl of cereal with fat free milk. I eat Total Raisin Bran.
Have 8oz of Fortified OJ. Other cereal and real fruit juice substitutions are fine.
I can't get by without 16 oz of coffee. Half of that is good for you.

Drink water.

Keep healthy snacks in plain view. If you have to open the snack drawer you are likely to grab a Ho Ho instead of an Apple. I keep Multi Grain Fig Newtons, Quaker peanut butter granola bars, fresh fruit, and dried fruit on hand. Later in the day snacks include Peanuts, Cheese and Wheat Thins. If you can do unsalted nuts or seeds of any kind -eat up!


Drink Water

For lunch I have 6-8 oz of low sodium V8 and fruit juice (I vary it up - pomegranate/blueberry, cranberry/raspberry. grapefruit juice, and others). I eat a sandwich or pizza or whatever - just don't stuff yourself. Don't have high fat, high sugar or high salt foods

Drink Water

Healthy snack

Drink Water

Eat a variety of foods for dinner. Make sure to get veggies, fruit, good carbs, and protein for dinner. I eat lean meat - usually chicken. I always buy 85 - 92% lean beef. I make sure I have fresh fish at least once a week.

my after dinner/before bed routine is very unhealthy but because my body is getting the nutrients and excercise it needs - I process this junk quicly. I have a couple of beers, a couple servings of doritos and often something sweet as well. I don't recommend this last section of my diet but I am a weak man - I need my junk food.

Pre-exercise I will drink gatorade (I use the kind I mix myself). Post exercise I have a homemade recipe -
1/4 cup chocolate carnation instant breakfast, a banana, 1/4 cup oats, 1/4 cup peanut butter, 1/4 cup ice cream, 12 ozskim milk - blended. MMMMMMMM
(a cup of chocolate milk will do. - If your still hungry grab a healthy snack)

My race day diet is a little different. Covered in a later post.

A note on calories - CALORIES ARE GOOD! A calorie is a unit of energy. You need energy. Don't avoid calories. Just eat the right foods and excercise.

There is a lot of talk about carbs being bad. -UNTRUE! You must get carbs - just avoid simple carbs (usually white eg - white bread, white rice, enriched pasta) get whole grain non enriched carbs. If you are working out you need alot of carbs.

Also Your body NEEDS fat, sugar, and salt - you just don't need to go out of your way to get them - your food has plenty in it already.

A little caffeine and Alcohol and NSAIDS are fine. The problem people have is overdoing it.

Cigarettes, illegal drugs, fad diets, sarvation, and steroids will destroy everything you worked for. If you are using these now - SEEK HELP from people who love you and professionals.

Use perscriptions as directed by your doctor.