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Can you assess my diet?

  • 19-05-2014 9:24pm
    #1
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭


    Hey, hope this is the right place to post this!

    I'd like someone knowledgeable to review my diet.
    Female. Run about 40 miles a week. Vegetarian.

    This is a fairly good day.

    What I ate today
    1 x coffee

    Breakfast:
    Smoothie with raw cocoa powder, 3 fresh fruits, maca powder, chia seeds, greek yogurt, honey.
    mixed nuts -handful

    Lunch:
    Apricots - handful
    3 bean wrap

    Dinner:
    Large mixed salad including spinach, tomatoes and Camembert
    Beetjuice .5L
    Water x 2.5 litres

    Mixed nuts - handful
    few pieces of dark chocolate

    Anything obvious I'm missing out on?
    thanks:)


Comments

  • #2
    Mellor
    Registered Users, Registered Users 2 Posts: 39,596 ✭✭✭✭Mellor


    Ososlo wrote: »
    Anything obvious I'm missing out on?
    thanks:)

    Not a whole lot of protein there. Fat could be lacking too depending on portion size


  • #3
    siochain
    Registered Users, Registered Users 2 Posts: 2,548 ✭✭✭siochain


    Some good stuff in there, fats and protein might be an issue. What time of day do you run? What's recovery like? Goals? How do you feel in general?

    What's a bad day look like? Whats a bad day look like?


  • #4
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    Mellor wrote: »
    Not a whole lot of protein there. Fat could be lacking too depending on portion size

    Cheers for the reply.
    I'd have maybe 3 snacks of nuts to up the protein intake. Portions of meals would be fairly average.
    What fats would you suggest that would be good?


  • #5
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    siochain wrote: »
    Some good stuff in there, fats and protein might be an issue. What time of day do you run? What's recovery like? Goals? How do you feel in general?

    What's a bad day look like? Whats a bad day look like?

    I run all times of the day, sometimes morning before food, sometimes after lunch, sometimes later. I might finish at 8pm some nights.
    I run every day but never have 2 hard days in a row so recovery is managed very well.
    Goals? Well, I'm not marathon training this year but speed training so would have 2-3 hard sessions a week and the rest if very very easy recovery paced running and my goal is to get faster over 5 and 10k distances. I'd always eat something within 20 mins of finishing a hard run.

    I feel I'm lacking a bit in something. Not quite sure at the moment. I had bloods done a few times last year and all was perfect except for b12 which I take a supplement for now. I think I might need to get them done again.

    A bad day would be not too bad really. I'd have almost everything on there most days except might have a take-away one or two nights but it'd be a Thai with loads of green vegetables and tofu so not the worse. The odd time I'd get a pizza but that's the exception. I'd have half a bottle of wine once or twice a week along with the take-away so that'd be considered bad I guess...
    As I said, I just feel a bit lacking... so could need more protein. I just feel like I'd like to get a big juicy steak into me so am looking for the equivalent for a veggie! Probably not possible:(
    Thanks for the reply


  • #6
    siochain
    Registered Users, Registered Users 2 Posts: 2,548 ✭✭✭siochain


    My boss does similar miles to you and the odd half marathon, he doesn't eat meat and is age 50. I got him to start using coconut oil in coffee and when cooking, more olive oil in salads, avocados, coconut milk soups and his times and recovery improved a lot.

    That's just one example I have several competitive cyclists who reduced the amount of processed carbs they use and replaced with good fats like above and really benifited.

    How's your iron levels ?


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  • #7
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    siochain wrote: »
    My boss does similar miles to you and the odd half marathon, he doesn't eat meat and is age 50. I got him to start using coconut oil in coffee and when cooking, more olive oil in salads, avocados, coconut milk soups and his times and recovery improved a lot.

    That's just one example I have several competitive cyclists who reduced the amount of processed carbs they use and replaced with good fats like above and really benifited.

    How's your iron levels ?

    Ok I'll try the coconut oil and other suggestions above! Avocados are a good idea and I can add to my salads. Thanks!
    B12 tends to be a bit low unless I take a supplement which I am currently taking. I haven't had bloods done since pre-DCM last year (October) so maybe need to get these checked again as the intensity of my training has increased in the last few months so should get iron checked.
    Many thanks for your suggestions. I really appreciate it!


  • #8
    Mellor
    Registered Users, Registered Users 2 Posts: 39,596 ✭✭✭✭Mellor


    Ososlo wrote: »
    Cheers for the reply.
    I'd have maybe 3 snacks of nuts to up the protein intake. Portions of meals would be fairly average.
    What fats would you suggest that would be good?

    Avocado, coconut, nuts, olive oil, butter.
    Basically plenty of natural fats and avoid too many heavily refined or process fats.


  • #9
    nervous_twitch
    Registered Users, Registered Users 2 Posts: 850 ✭✭✭nervous_twitch


    Do you eat eggs or dairy, or are you vegan? I'm vegetarian too and this would be a standard day for me:

    Breakfast

    Eggs x 3, scrambled (sometimes boiled) with cheese, spinach and tomato.
    Bowl of Greek yoghurt with walnuts/almonds, sunflower and pumpkin seed.
    Large spoonful of whole nut butter.

    Lunch

    Diced avocado salad with beetroot and EVOO (tomato, spinach, broccoli, pine nuts, red onion, cucumber, mayo)

    Dinner

    Quinoa with Spiced Chickpea and Lentil/Beans, Hape of veg (asparagus, broccoli, spinach, cabbage - green is good!) cooked with real butter and occasionally good protein meat subs (Quorn etc).

    All supplemented with a steady supply of water and one or two coffee/teas throughout the day.

    This works for me and I feel pretty good.


  • #10
    Ososlo
    Closed Accounts Posts: 6,420 ✭✭✭Ososlo


    Yes I eat eggs but don't care for milk. Your diet is very impressive! I got some good ideas from your sample day above! Thanks!


    I got all the coconut products today and some avocados so will try these for a while and report back.
    Thanks again for all the suggestions folks!


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