So we have three athletes who have kept a food log for a week or longer. Just the act of writing down and keeping track of what they eat puts them ahead of the game. I have reviewed their logs and picked one good meal and one not so good meal to analyze. I am by no means a nutritionist, but I know what’s worked for me and what fits into our nutritional programming. You are your best nutritionist, thanks for sharing athletes!
20 ounce grapple protein shake
1 package instant oatmeal w/teaspoon of brown sugar
1 kashi trail mix chewy bar
2 servings of Cheez it (26 pieces)
5 nut cluster
The 20oz shake is a pretty good breakfast in itself. I would definitely go without oatmeal and brown sugar to stay on point with Paleo. The kashi bar is okay if you’re super craving, but there’s a lot of sugar in there that you can go without. The cheeze it doesn’t need any analyzing, but the nut cluster is a little tricky. I’d rather eat a handful of regular nuts than go with a sugar packed and processed cluster.
2 servings of beef and asparagus
Small can of corn w/ 1 tablespoon of butter
This looks really good. Let’s try to get you to estimate the weight of your portions instead of just servings. Corn is a little high on the glycemic index, but it surely is better than french fries. I like that you have a protein, decent carbs, and some fat (1 Tsp of butter = 3 blocks of fat) in this meal.
Salad w/ cranberries, glazed pecans, grapes, and red wine vinegar dressing
12ounce protein shake (post workout drink)
All good here, we’ll look past the sugar on the glazed pecans.
Rotisserie chicken & steamed vegetables
1 slice apple
Again, nice choice of a protein with veggies. As part of the Fit for Life theory, try to not mix fruits in with any other food to help with digestion. Great job!
Juice (3 carrots, 1 celery, 4 strawberries, 1 orange)
2 hard boiled egg whites
I like that you’ve started juicing. We’ve already talked about the 1/2 avocado, that’s a little bit much for fat. 4 tablespoons will give you a 4 block amount. I would take the eggs whole to bring your protein block up from 1 block to 2. And I’d reduce some of the fruit because we’re getting some decent carbs from juicing. It’ll help bring your sugar levels down as well.
4 chicken wings
1 whole wheat tortilla
Protein check. Where’s the real carbs and fat? This would be a good place to transfer over some of that avocado and maybe add some bell peppers or a salad. How bout a corn tortilla instead of flour?
5 oz fish
4 oz blanched spinach
Again, protein check, but 4oz of spinach might only give me 1 block of good carbs for good performance. We still need a good fat like nuts, almond butter, olive oil, bacon, etc. We’re good on fruits, but need some help balancing out the veggies. For this day, you got about 11 blocks of protein in, and I think you should be around 16. Good start though.
1 cup oatmeal with a tablespoon of honey
½ cup blueberries
Okay, I like that we have honey instead of sugar. 4 blocks of carbs so far.
Natural Peanut Butter, with sugar free apricot preserve
two slices of wheat bread
16.9 oz. of sugar free green tea
Wheat bread gets us a little more fiber than white bread, so okay there for now. Peanut butter is a great source of fat. I would stay away from any cooked fruits like the apricot preserve though, as it loses all of its fruit value and just ends up being sugar. Apple is good, and the green tea will give you a nice pick me up. We’ve added 5 blocks of carbs and 2 blocks of fat here.
Wheat flat bread w/ processed turkey
handful of peanuts
16.9 oz. of Oolong tea
Alright, flat bread is a better choice than our white bread. Turkey is a great choice for lean protein, and the orange and peanuts are both a good choice for carbs and fat. Now we’ve added 4 blocks of carbs, 5 blocks of protein and 2 blocks of fat.
I cup of peach fruit cup sugar free
More good fat, awesome. The peach fruit cup is a trap though. Again, it’s been processed and has lost its nutritional value as a fruit, and ups the carb block count by at least 2 blocks.
4x small bowl of fried rice
1 cup of bo luc lac
Not bad. 1 Corona is better than 6 when you’re watching what you eat, though 6 is better than 1 if you’re out partying We’ve hit the carb mother load on this one. One beer = 4 blocks of carbs, 3 Tbs of Rice = 1 block of carbs, so in this one meal I think we have at least 9 blocks of carbs. This brings the day’s total to 24 blocks of carbs, 11 blocks of protein, and 6 blocks of fat (That’s like a 25% Protein, 65% Carb, 10% fat ratio). We should be working towards peforming well with 19 blocks of protein, 19 blocks of carbs, and 19 blocks of fat to get you optimal. Totally within your means to do so, good job!
We’ll save the not so good meals for another day…