This was a much better day nutritionally, as the balance was much closer to my ideal 25%- 45%-30%. However, I spent the day being really hungry, from breakfast right the way through supper, so some of my timings were off. And I clearly didn’t get enough to eat after my run in the afternoon as I was starving an hour later and ended up eating popcorn while making dinner!
This brings up a couple of point about timing. Oddly enough, when you eat can be just as important as what you eat, especially if you do any exercise. Basically, you should eat about every three hours as this keeps the level of glucose in your bloodstream relatively constant. Once you run out of a ready supply of glucose for energy, your body has to get more from the glycogen in the liver or by converting the fat in our body. You would think this is a good thing. The problem is that our brains run on glucose and when the supply runs low I start to feel tired, irritable, lose my concentration and take longer to process complex information (most people do only they don’t know what is wrong!). If I leave it too long I get so hungry I can eat enough for two at my next meal, or binge on the nearest junk food to get the glucose levels back up as fast as possible. So it sounds counterintuitive, but eating little and often is a far better way to lose weight because you are never too hungry and less likely to succumb to emotional eating.
With exercise, you need enough ready energy to supply your workouts and the right stuff to recover afterwards. There is a 30 minute window right after exercise when the body diverts anything you eat directly into repairing the damage done by exercise and making new muscle. So I try to work out one or two hours after breakfast or lunch so I have plenty in the tank beforehand, then I always have a snack or recovery drink right after. Though it looks like I need to work on what I’m eating after my workouts as 100 calories of fruit and yoghurt just isn’t cutting it!
The Score:
Calories: | Protein: | Carbs: | Fat: | Fibre: |
1870.02 | 106.37g | 234.68g | 56.76g | 27.53g |
23% | 50% | 27% | ||
Calories burned through exercise: | 352 |
What I ate:
Time | Item | Amount |
07:30 | Vitamins - Centrum Advance A to Zinc, 400iu of Vitamin E, 1000iu Vitamin D3 and 500mg Glucosamine sulphate | 1 each |
Mattesson’s Turkey rashers | 3 rashers | |
Gluten Free fruit muesli | 70g | |
Alpro Soy milk | 120mL | |
Sainsbury's pressed apple and cherry juice | 200mL | |
08:30 | Black tea | 500mL |
10:00 | Brazil nuts | 8g |
Cashews | 15g | |
Apple | 100g | |
Raspberry and Echinacea tea | 250mL | |
13:15 | Shrimp stir fry | 245g |
Brown rice | 130g | |
Sainsburys Freefrom iced rich fruit cake slice | 1 slice | |
14:00 | Green Tea | 250mL |
15:30 | Short Easy Run | |
16:00 | Citrus Nuun electrolyte tablet in water | 500mL |
16:45 | Total Greek yoghurt | 125g |
Sainsbury's frozen mixed blueberries and strawberries | 100g | |
18:45 | Butterkist salted microwave popcorn | 35g popped |
19:30 | Baked salmon | 122g |
Roasted butternut squash | 200g | |
with olive oil | 1 tsp | |
Steamed cauliflower | 91g | |
Steamed broccoli | 60g | |
21:30 | Ellactiva Chocolate Calcium Chew | 1 chew |
500mg Glucosamine sulphate | 1 pill |
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