Daily Diets!!

TheEagles

Hi guys,
From reading a few threads i see people asking, what do they eat before after training etc...

Lets get a a few peoples daily diets and idea's to good food in take.

Breakfast , lunch, dinner etc??
Snacks during the day of before of after training??

Like alot of people running or doing tri's they dont want to weight but want to be eating right and making sure theres enough of everything been taken on board.

ocnoc

Breakfast
Mug instant coffee. Milk, 2 sugar, 2 coffee x2
6 weetabix with added sugar or Porridge with whatevers at hand, honey, fruit, choc spread, whatever
Toast x6 with butter

Elevenies
Coffee

Lunch
Chicken Roll with cheese
3 sausage rolls + 500ml water + coffee
Or
Few sambos/noodles/rice with whatevers in the press

Dinner
Pasta bake for two. Rashers, oinions, peppers, mushrooms
Noodles/pasta/rice with stir fried veg
Spuds and fish
Whatever is in the press.

Pre Race
Same as above but add 500ml-1L of Glucose mix
Banana

Post Race/Training
Coffee
Liquid + Nuun tablet
Choc spread sambo
Nest of noodles
More toast...

............

Jeaz... when ya right it all down, it looks a lot worse than it really is :P
Big difference between fit and healthy

kingQuez

TheEagles wrote: »

Breakfast , lunch, dinner etc??
Snacks during the day of before of after training??

I'm sure someone in the know about nutrition would be shocked, but a typical day looks something like this:

Breakfast:
2xweetabix
2xpoached eggs + 2xwhite toast
1xcup of tea
1xbowl of fruit (banana, a fistfull of blueberries, a few strawberries)

Morning snack:
a couple of oranges + a musli bar

Lunch:
sandwich or some sort of meal (m&s ready meals )
yoghurt
a few biscuits (hobnobs or jaffa cakes, noym)
more fruit

Dinner:
something quick to cook: fish, peas, rice is a favourite. (i got a rice cooker recently and they're awesome - dinner goes on when you jump into the shower and its ready when you get back). I still fall back on goodfellas pizzas far too often though, its my big weakness.

Evening snack:
If hungry or at weekends I'd have one of: Fishfinger or bacon sandwich / bowl of cereal / smoothie with some protein thrown in.

Training:
When training I'll usually use gels/bars/sports drinks for stuff over an hour, and line it up so one of my meals happens immediately after training.

(For context - I'm training for triathlons averaging perhaps 16+ hrs a week).

TheEagles

"KINGQUEZ" thats some days food intake but when ur trainin 16+ hrs i can see why..

Mine is pretty tame but here it is:

Breakfast:
Porridge with fruit(blue berries) or 3 weetabix, orange juice

11:
Coffee + maybe 2 bscuits

Lunch:
tuna on rice cakes, peanut butter and jam on toast or if trainin in the evening, stir fry/ pasta bake with some chicken.

4 ish: if training
coffee, sandwich or some pasta left over from lunch

dinner: (rare)
pasta/chicken, pizza(for the carbs), oven chips and fish or on rare days potatoes with veg fish or chicken.

late evenin:
cup of tea and a bisuit or 2.

after training:
rice cakes with peanut butter, cereal, toast & jam. bagel with peanut butter or homous.

before training: sports drinks, mite have a gel or bar depending on the day.

combining both soccer and triathlon's at the minute so probably training and playin games up to 9 or 10hrs a week.

some times feel tired during the day and dont want to do anything in the evenin,but when i do get out there im fine, so looking at others diets i might not be eatin enough??

paky

yesterdays diet was like this:

breakfast: (smoothie) 250grams spinach, one banana, one orange

lunch: spaghetti and lentil bolognese

dinner: chickpea curry and basmatti rice

snack: six dark chocolate rice cakes

after training: (smoothie) 250grams spinach, one banana, one orange
jar of black olives

tmc86

Breakfast
Bowl of porridge with multi seeds
or a brown scone with apricot jam
Cup of coffee/tea

11am
Orange and Nectarine
or Orange and banana

Lunch
Roast chicken sandwich on brown with some mayo
Orange juice/sparking water
Apple

3pm
Banana and a cup of coffee/tea

After training
350ml of milk with one scoop protein

Dinner an hour after protein
Usually fish, new potatoes/rice, peas/asparagus
although sometime replace the fish with meat.

Evening Snack
Popcorn/soda bread/yoghurt/ceral (usually a bowl of cereal) and a cup of Tea

All through the day I try and drink as much water as possible.

Just for interest my training routine is as follows;

Day 1
4km walk
Weights session at the gym 1.5hr+

Day 2
10km run (road and beach)

Day 3
Rest day

Repeat, repeat, repeat!!

(On a weekend day I include a swim and sometimes a bike)

ecoli

Wouldnt be strict with my diet but do my best to stay healthy when and where i can:


Breakfast: Porridge or Brown toast (either Peanut butter or low fat spread)

Lunch: Brown bread sandwich (tuna and mixed peppers usually)

Snacks: nuts/choc/velvet crunch (throughout the day)

Dinner: Chicken (usually stir fry with a sauce) brown pasta/rice. Fish 1 a week. Prob one takeaway atleast a week

Post training: Choc milk (intense session i.e intervals etc), yoghurt, banana, sometimes brown bread sandwich

Water: 4-5 litres a day (500ml roughly fruit juice)

Tea coffee: 4-5 cups green tea/latte throughout the day

Alcohol intake: Social nights out rarely more than 1-2 nights per month


Context: 9 stone 5"7 male running usually 70 miles a week

Mr Slow

Breakfast
Berocca, Cod Liver Oil, Weetabix x 2

11am
Scone, Pain au Chocolat Mars Refuel

Lunch
Chicken Baguette(lettuce, tomato, onion stuffing) with no butter/mayo
Water (Lemon and Lime) and Lge YOP

3pm
Apple and Banana

5pm
70ml of OJ with 1/2 teaspoon of Glutamine
500ml OJ, Pear and banana

Dinner an hour after protein
Meat/Fish, Pasta/Rice/Potato Green Veg

Evening Snack
Beer:)

paky

ecoli wrote: »

Wouldnt be strict with my diet but do my best to stay healthy when and where i can:


Breakfast: Porridge or Brown toast (either Peanut butter or low fat spread)

Lunch: Brown bread sandwich (tuna and mixed peppers usually)

Snacks: nuts/choc/velvet crunch (throughout the day)

Dinner: Chicken (usually stir fry with a sauce) brown pasta/rice. Fish 1 a week. Prob one takeaway atleast a week

Post training: Choc milk (intense session i.e intervals etc), yoghurt, banana, sometimes brown bread sandwich

Water: 4-5 litres a day (500ml roughly fruit juice)

Tea coffee: 4-5 cups green tea/latte throughout the day

Alcohol intake: Social nights out rarely more than 1-2 nights per month


Context: 9 stone 5"7 male running usually 70 miles a week

70 miles a week? :eek:

kennyb3

ocnoc wrote: »

Breakfast
Mug instant coffee. Milk, 2 sugar, 2 coffee x2
6 weetabix with added sugar or Porridge with whatevers at hand, honey, fruit, choc spread, whatever
Toast x6 with butter

Elevenies
Coffee

Lunch
Chicken Roll with cheese
3 sausage rolls + 500ml water + coffee
Or
Few sambos/noodles/rice with whatevers in the press

Dinner
Pasta bake for two. Rashers, oinions, peppers, mushrooms
Noodles/pasta/rice with stir fried veg
Spuds and fish
Whatever is in the press.

Pre Race
Same as above but add 500ml-1L of Glucose mix
Banana

Post Race/Training
Coffee
Liquid + Nuun tablet
Choc spread sambo
Nest of noodles
More toast...

............

Jeaz... when ya right it all down, it looks a lot worse than it really is :P
Big difference between fit and healthy

Feck me thats some amount of food. 6 weetbix and 6 slices of toast? i know runners need carbs but bloody hell

Ruu_Old

Breakfast-Oatmeal with a handful of almonds, cup of tea, bagels or toast.

Lunch-Omelette (3-4 eggs) with some chicken pieces or Canadian bacon.

Dinner-Tilapia with a small portion of brown rice and lots of veg, broccoli and carrots mostly.

Snacks-Hard boiled eggs, nuts.

Banana before workouts/runs, 2 scoops (52g) of whey protein mixed with full fat milk after.

Anywhere from 40-60 miles a week.

Rebelrunner

kennyb3 wrote: »

Feck me thats some amount of food. 6 weetbix and 6 slices of toast? i know runners need carbs but bloody hell

I was thinking the same as kennb3. How many hours/mile training you do a week to burn that off?

Paully D

Breakfast around 10-11am: Bowl of museli and some dried fruit.

I usually go for a 30 minute run after breakfast.

Lunch around 2-3pm: Could be anything from:

Tuna melts
Sausage and beans in a tin with some brown bread
A microwavable burger such as Rustlers BBQ rib if I'm in a rush (I know, I know)
Boiled egg and toast

Dinner around 6pm: Could be anything from:

Chicken fillets in two wraps with light mayo and small bit of low fat cheese
Homemade lasagne
Roast beef and three scoops of potatoes
Spaghetti bolognase
Beef stew with three scoops of potatoes and some pastry
Maybe once every two weeks I'd eat a frozen pizza or something else of the sort

Drinks: An inch of Robinsons no added sugar in a pint glass of water is all I drink these days.

Exercise: Moved from doing 5K every second day to 5K everyday, sometimes doing intervals instead.

woody1

breakfast
porridge with bananas ( im told its a double serving but it doesnt seem that big to me )
coffee -decaff 2 sugar

lunch
large salad -spinach,cheese, tomato,cheese, ham / tuna / salmon, sweetcorn, coleslaw etc.. i cant eat wheat so sandwichy things are not an option
decaff coffee..and some kind of cake thing if my brilliant wife has made something non wheaty for me

dinner
varies greatly cos better half is currently on maternity but generally
pasta chicken veg sauce
indian ( from scratch, not packet ) with rice
meat and 2 veg and spuds..
chicken and chorizo paella tonite ! yay
but then im back to cooking from july so fish and chips from then on

evening
generally a big smoothie with as many calories and carbs as i can get into it
or i have taken to making milkshakes lately
or whatever cake is left

context 6ft 2 12 1/2 stone lanky person.. doing anywhere between 30 and 50k a week mixed between cycling and running and taking none of it too seriously

RacoonQueen

Breakfast 6:45 - 3 egg omlette with brown toast/scramled egg with brown toast or if I'm being lazy 2 slices of brown toast with slices of roast ham/chicken/turkey and a nice cuppa tea

Snack 9ish - Banana and or apple and orange juice plus maybe a yoghurt

Lunch 12:30 - 2 smallish wholemeal/wholegrain baps/rolls with ham and stuffed with lettuce and tomato, orange juice a banana and small bar of choc as my daily treat

Snack 3:30 - Apple/banana/yoghurt

Dinner would depend on whether I trained or not, what session I did and what sort of effort I want to put in. Would usually have a small snack pre-run then my post run would either be homemade spag bol or a chicken/pork stir fry. If I'm being lazy it could just be a homemade fruit smoothie and toast.

ocnoc

kennyb3 wrote: »

Feck me thats some amount of food. 6 weetbix and 6 slices of toast? i know runners need carbs but bloody hell

Breakfast is my main meal of the day. Tend to be go go go so I fuel up once.

A 5'10 angry 22 year old mountain runner that tips the scales at 62kg.
Training varies depending on work. Usually ~28hrs of running + 14hrs on the bike a month. Not too hooked on mileage. Tends to be around 50-60miles. Sometimes higher, sometimes lower.

As long as you stay off the trash food (takeaways, excess sweets etc) you can't really go too wrong. At the same time, nothing wrong with been a fat mess for a night after a monster race where everything went to plan
You got to put in what you take out

BeepBeep67

After reading this I need to eat more :eek:!

Perkina3

Right so will give what I usually eat.

Breakfast: 4 weetabix with Banana and glass of milk. Occasionally would have a couple slices brown bread with jam too

Lunch: Soup and brown bread sandwich with cheese/ham.

Dinner: Can be anything from 4/5 eggs in an omelette, pasta, and rice. A lot of chicken and tuna in my diet though.

Snacks:
Rice cakes, some fruit, yoghurt and I have been eating a fair amount of chocolate recently like

Also put away maybe 300/400ml juice and 1l plus of milk during the day. Water and tea throughout the day and at least one cup of coffee

kennyb3

Breakfast: Bowl of cereal (currently switching to porridge but wouldnt be every day) and OJ.

11am: banana, tea and dairymilk snack bar

Lunch: 1 and half brown bread sandwiches with chicken and cheese. Sometimes its two bagels filled with same. Youghurt also

3pm: Handful of nuts (mmm Brazil nuts love those things!)

8pm Dinner:

Any of-

Spagbol
Chicken pesto and brown pasta
Fish, peas and handful of chips
Lasagne

9pm:

2 Biscuits

Im not sure if i eat enough during the week - i lose a couple of pounds from Monday to Friday but i overeat the weekend and put it back on.

Plenty of water too obviously.

Context:

27yo male, 5'9 and 71kg