Here is a typical breakfast for me:
- Two eggs (large, fried with olive oil)
- Sunflower seeds (mixed with the eggs)
- Hard cheese (usually Parmesan) melted between the eggs
- Two cups of green vegetables
- Some broccoli, carrots, etc, added to the salad
- Two tablespoons of oil and some vinegar
- Cottage cheese (quarter to half cup)
- Bacon (two slices)
- Almonds (I usually eat these while I prepare breakfast)
Composition (thanks to Fitday.com):
- Fat: 75g (70%)
- Carbs: 24g (10%)
- Protein: 50g (20%)
Sometimes immediately after this, or for midmorning snack. I make a cup or two of hot chocolate. I mix unsweetened cocoa (one tablespoon) with some brown sugar, heavy cream, cinnamon, and maybe a bit of vanilla and/or orange extract. Plus, I have half a cup of Fage 2% yogurt. Total of 500 calories.
So, by 12 noon I have consumed 1500 calories. Then another 1000 calories for lunch. And about 500 calories for dinner, 3000 calories total.
I eat something similar (eggs and salad) before every race, including my last two marathons. Seems to be working well.
1 comment:
I have found some information on low carbohydrate diets and athletic performance that you might find useful. It is from a Pro- Low Carb site with the blog bing dedicated to "real" science.
http://waroninsulin.com/how-a-low-carb-diet-affected-my-athletic-performance
The ending paragraphs of the blog article are:
"Implication: The one drawback, it seems, to completely eliminating carbohydrates from my diet was a loss of all-out top end power. For someone like me, this doesn’t seem to hinder performance too much, but if I was trying to win an Olympic gold medal in the 400 meter run or the 100 meter freestyle, it seems I’d be better off with some carbohydrate in my diet.
So what did I learn? Keto-adaptation made me far more metabolically flexible and efficient in the aerobic environment. This seems particularly important for folks who compete in events longer than a few minutes (e.g., 10K, marathon, triathlon), but less so for folks doing short-burst activity.
The real question is how can you get the best of both worlds? That is, is there a way to reap the benefits of keto-adaptation of on the aerobic side, without any of the anaerobic cap costs?
In short, I believe the answer is yes, and I look forward to writing about this in great detail in the near future."
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