menu
any questions
share

What does a typical day of nutrition look like?

I have coffee for breakfast with a banana, and then my nutrition varies depending on my training for the day. Usually I'll have energy drinks, gels and protein bars on long training days and then a heavier dinner. I also like to snack on dark chocolate with nut butter.
 
Transcript: "Typical day of nutrition, I have actually just finished my morning coffee, which was an americano double espresso with some water. Classic, good, old, humble banana. Nothing wrong with that. Get fired up. I'm about to go running, so I like to keep it light. And the nutrition I have is very much adapted to the training I have, whether I'm trying-- what I'm trying to achieve that day. It's never really the same. Although, I do have my standard meals that I go to, but I really adapt the timing of it. Say I'm having a super long training day, I might actually only have two meals in the day and try and get in most my nutrients on the bike, which would be in terms of more an energy drink, maybe some gels and some bars. I do like a protein heavier bar, simply because it sustains me for a little bit longer, which would be something that I'll get in terms of egg whites, dates, or that kind of thing, working together nicely. And then I generally load up quite heavily on dinner. I do not subscribe to any low carb, low fat, or low protein, high protein, whatever, diet. I try to get a good balance in. I do have a lot of fat in my diet, in terms of olive oil. I'll probably go through about a liter a week, add to that some coconut oil and, that kind of thing. But, again, for me, I balance it out with the other nutrients, as well. And my favorite snack I actually got from Dan Plus, who's also on here. I believe they call it the nut butter slam, or something like that, which is a piece of dark chocolate with your favorite nut butter on it. It's a great snack for you in between that I really enjoy. Feels like a treat, sustains me well and, at the same time, doesn't bother me for my next session."
9 Answers
Question thumbnail
Expert

Jan Frodeno

🇩🇪 All - Olympic 🥇 & 5x IM World Champ
Typical day of nutrition, I have actually just finished my morning coffee, which was an americano double espresso with some water. Classic, good, old, humble banana. Nothing wrong with that. Get fired up. I'm about to go running, so I like to keep it light. And the nutrition I have is very much adapted to the training I have, whether I'm trying-- what I'm trying to achieve that day. It's never really the same. Although, I do have my standard meals that I go to, but I really adapt the timing of it. Say I'm having a super long training day, I might actually only have two meals in the day and try and get in most my nutrients on the bike, which would be in terms of more an energy drink, maybe some gels and some bars. I do like a protein heavier bar, simply because it sustains me for a little bit longer, which would be something that I'll get in terms of egg whites, dates, or that kind of thing, working together nicely. And then I generally load up quite heavily on dinner. I do not subscribe to any low carb, low fat, or low protein, high protein, whatever, diet. I try to get a good balance in. I do have a lot of fat in my diet, in terms of olive oil. I'll probably go through about a liter a week, add to that some coconut oil and, that kind of thing. But, again, for me, I balance it out with the other nutrients, as well. And my favorite snack I actually got from Dan Plus, who's also on here. I believe they call it the nut butter slam, or something like that, which is a piece of dark chocolate with your favorite nut butter on it. It's a great snack for you in between that I really enjoy. Feels like a treat, sustains me well and, at the same time, doesn't bother me for my next session.
Question thumbnail
Expert

Ben Hoffman

🇺🇸 Long - IM World Championship 🥈
Adriana a typical day of nutrition for me is pretty basic. I wake up. I have coffee. Usually a banana or maybe a cliff bar or something, light and simple like that. To get me out the door for the first session, maybe an early swim, then I'll have a proper breakfast after that first workout. So something like eggs, maybe a little bit of cheese, a tortilla avocado, maybe some yogurt and granola and and then lunch time and dinner are usually pretty much centered around more vegetables. In a salad with a lean protein. If I do eat meat, although we've Of trended away from that and in the last few years and then. Yeah. Whole grains, something like Pharaoh barley, you know, rice sometimes pasta and you know, lots of roasted veg. So yeah, we just try to focus on basically having a lot of vegetables with high nutrient value and a lot of Whole Foods stay away from the process stuff. So I don't, you know, adhere to any real strict diet, but that's kind of a basic outline for me. So hopefully it helps and good luck to you.
Question thumbnail
Expert

Petr Vabrousek

🇨🇿 Long - Ultra Runner, Triathlete & Coach
Hi other gonna the only start out David, the big porridge from either oatmeal, Millet, bodily, amaranth, quinoa, something like that. It's cooked in the water in the evening. And then just again with a full of milk in the morning which takes about five minutes to prepare all these in the evening. I put mix of seeds nuts and dried fruit into a pot into water. So, it's In the morning, it's nice and fresh. And I make the porridge with these nuts and seeds and through it. We have it for the very heavy breakfast, which is very healthy. So it keeps us energized through the whole day. Also, I have a cup of tea, all kinds of t, plus some dark chocolate when I'm preparing the porridge, then usually take two or three hours with no food and First session of the day, right? After that session. I finish it off with fresh fruit, for a quick recovery and repression replenishment of glycogen. And then follow with regular lunch. Meat of all colors fish, dark meat, everything with something like sweet potatoes rice or pasta, and some veggies either raw or cooked. When again, 2 to 3 hours with no food. And then afternoon session right after that fruit again, for a quick replenishment of glycogen and a regular dinner, usually dark rye bread with avocado or butter and eggs. Ham or cheese for protein with a big bowl of a veggie salad. We pretty much share it all the same Foods in our family, which makes it a lot easier. And I don't usually snack between breakfast lunch and dinner only through the session. If it's longer than an hour for the first hour, or they strangers with the water and right after the session, which is usually the fruit. As I mentioned, if I train in the morning on an empty stomach, which is usually when we are on family vacation, so, I need to train before the rest of my family wakes up. I just Take T few pieces of dark chocolate, go for a session and then have a regular breakfast in my family afterwards.
Question thumbnail
Expert

Laura Siddall

🇬🇧 Long - Multiple Ironman/70.3 Champion
Hey Adriana, thanks for your question, typical day of nutrition. Well, firstly morning coffee, kind of varies. I don't have a typical day as such. It depends what my sessions. Training sessions are for the day. Sometimes I start with a pretty easy run and so I might do like a fasted run and not eat anything. Before I do, do do the session, but then I'll come back and have a pretty good breakfast afterwards. Either use like overnight oats with yogurt milk. Can fruit and that's the thing or toast, and the toast. Actually, this last week. I've been doing a lot of like, boiled Poached, Eggs, poached, eggs toast, and avocado. And so, yeah, it really depends around the fueling I need for. For the sessions in the day. I typically still tend to eat a larger meal in the evening. That's not necessarily best. I think for athletes or for training. I think you should probably spread your food out more regularly through the day. So that's just kind of how I was brought up and takes a while to change. So I do tend to probably eat a large meal in the evening. But yeah, just throughout the day try and have food that's going to fuel my training and help with recovery. So I hope that helps.
Question thumbnail
Expert

Craig Alexander

🇦🇺 Long - 5 x World Champion, Coach
Hello, Adriana. A typical day of nutrition when I was in heavy training. Could change depending on what was on the schedule for training that day. And also I guess what phase of training. I was in what what volumes I was punching out in terms of mileage and also the intensity. So, you know, as I stepped into the the longer distance training which was at about 33 or 34 years of age. I would often do the first session of the day fasted so it could be a He right or an easy run. So I usually just have a cup of coffee before that session and then a good breakfast. When I got back. Typically though. My nutrition plan, didn't change too much. It was always based around three good meals a day, breakfast, lunch and dinner breakfast, could be oatmeal or toast eggs, and avocado on toast lunch would always be a sandwich usually with protein chicken or turkey with avocado and and then dinner could be fish a lean meat. Chicken, red meat, sometimes Pastor. So what I would consider just a normal Healthy diet or healthy eating plan. And as the mileage and the volume went up there would certainly supplement between meals with protein smoothies or protein shakes, you know, mixed with fruit. So fruit fruit protein smoothies. Bananas, berries. A really good protein powder. Yeah, so I would like to supplement and get extra calories in because, you know, it's I guess. It all is based around a Works around calories in versus calories out. And, you know, for me eating was always just about energy and refueling as well as recovery, making sure I had the required energy levels and energy stores to complete the training as it was prescribed. In my program. I was never targeting certain weights. I was never one to jump on the scales for me. It was more about how I felt and how I recovered. So I just wanted to hit the session. And hit the kpis in each session, feeling really strong for me. That was always the main Benchmark. And you know, sometimes when you're training a lot you need to supplement the calories. So I would pay careful attention to my energy levels and how my recovery was. But no real secrets for me, just to sustainable what I would call Common Sense. Eating strategy. Good luck.
Question thumbnail
Expert

Tim Don

🇬🇧 4x World Champion, Olympian, IM Champ
Hi, Adriana, typical day of nutrition. Every day is different. Really? I try and have three balanced meals a day. I normally wake up have an expresso on a Sunday. I do my long run, fasted. Come back normally have a couple of eggs, some avocado, some toast, and plenty of water throughout and I use electrolyte tabs just to keep my electrolytes up lunch. Maybe a chicken salad or actually on a Sunday. We probably have a roast dinner. So roast chicken roast. I was in all the trimmings with my family and in the evening something a little bit lighter, maybe two coffees during the day. I kind of don't weigh everything called my calories. It's kind of like not my style, but I know what? When my body craves things? I eat. And I know if I've got a big day coming up, I'll prepare for that by eating more. So yeah, every day is different but on the whole healthy balanced diet, try and have real foods as much as possible clean, you know, fresh fresh produce. Jesus. Hope that's answered your question. Bye.