The winning diet: training mesocycle Specialization.
Let's examine up close what the dietary needs are for a 165-lb runner in the Specialization phase of training. For starters, athletes are looking at a carbohydrate need approximating 4 to 5 grams per pound of body weight--some 70 percent of total calories. For our 165-lb runner, this means 660 grams of carb daily. This is nearly as many calories in carbohydrate as the total daily caloric intake during the Foundation mesocycle.
Targeting about 3,700 total calories daily in this training-intensive phase, protein should account for .8 to .9 grams per pound of body weight, or about 14 percent of total calories. This means consuming daily around 130 grams of protein. Fat consumption lowers to about 16 percent for optimal competition; this is lower than the two previous mesocycles (the Foundation and Preparation periods). Because in your Foundation period you consumed less calories than now, you'll find you are aiming to take in the same number of fat grams as in the Foundation phase, 65 to 70 grams daily.
Let's look at an effective nutrition plan alongside a sample workout week. For our 165-lb runner in the Specialization mesocycle (Sep-Oct-Nov), training five to eight hours a week we might see:
Sample Training Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday 75 min Rest 50 min 15 min 50 min Rest 15 min running, running, warm- up; running, warm-up; steady steady steady pace pace; pace; 6 strides; 6 strides; 4 strides 4 strides 8 x 400 10 x 200 meters with meters 2 min with 1 min rest; rest; 15 min cool 15 min down cool down
For a training week like this, let's look at three dietary snapshots--a standard training day; a heavy, interval training day; and a recovery day. Menu items with an asterisk (*) have recipes that follow:
Standard Training Day: Sunday Calories 3,598 % carb-protein-fat 68-13-19 Carb grams 640 Protein grams 120 Fat grams 78 Saturated fat grams 22 Fiber grams 51
16 oz. berry-banana smoothie; 1 whole grain bagel; 1.5 cups O.J.
20-30 oz. sports drink; 1 cereal bar
Veggie burger/bun/tomato/provolone; medium baked potato; 1 piece fruit; 1 can cola
2 cups fruit or vegetable juice; 2-3 oz. fig bar cookies
1 cup cabbage soup *; 4 oz. grilled salmon; wild rice; spinach/toasted almonds; 1 slice Italian bread; 1 glass white wine
8 graham crackers; 1 cup chocolate pudding
Interval Training Day: Wednesday Calories 3,871 % carb-protein-fat 68-13-19 Carb grams 672 Protein grams 133 Fat grams 81 Saturated fat grams 15 Fiber grams 49
1 cup oatmeal/.5 cup skim milk; 2 slices whole-grain toast/2 Tbsp fruit preserves; 1.5 cups O.J.
1 large banana
Black bean and roasted pepper burrito/2 Tbsp plain yogurt/.5 avocado/2 cups brown rice; 1 handful tortilla chips/.25 cup salsa; 1 piece fruit
16 oz. sports drink; 1 PowerBar
Vegetarian lasagna; 1 cup tomato orzo soup*; 1 slice whole-grain bread; 2 cups mixed green salad/non-fat dressing
1 fruit popsicle
Recovery Day: Friday (Reduce caloric intake 10-15%) Calories 3,445 % carb-protein-fat 72-12-16 Carb grams 644 Protein grams 108 Fat grams 61 Saturated fat grams 13 Fiber grams 55
1.5 cups bran cereal/raisins; 1 banana; 1 cup skim or soy milk; 1.5 cups O.J.
1 6-oz. container low-fat yogurt; muffin
Black bean hummus in a pita pocket/cucumber/romaine/tomato/carrot; handful pretzels; cup fruit salad
16 oz. banana smoothie
Speedy gnocchi*/marinara; honey-glazed carrots; 2 cups mixed green and vegetable salad/2 Tbsp low-fat dressing
2 chocolate chip cookies (3-inch diameter); cup soy milk
Most people are aware that steaming vegetables is the best way to prepare them, as boiling them leaves behind most of their nutrients in the water. Soups, therefore, are a great addition to your diet: you consume the water the vegetables were cooked in. Soups, being single-pot dishes, are also very easy to prepare, and have the added bonus of providing you with ample liquid--an essential component of your diet in the Specialization mesocycle. You can prepare a lot of soup at one time, it freezes well, and is very convenient to heat and serve after a workout.
CABBAGE SOUP 15 servings/45 minutes 109 cal % carb-protein-fat: 77-15-8 5 carrots, chopped 3 onions, chopped 2 16-oz. cans whole, peeled tomatoes (with liquid) 1 lg. head cabbage, chopped 1 15-oz. can cut green beans (drained) 2 green bell peppers, diced 10 stalks celery, chopped 1 1-oz. envelope dry onion soup mix 2 quarts tomato juice 1 14-oz. can beef broth
Place everything in a large stock pot and add enough water to cover the vegetables. Simmer until vegetables are tender. May be stored in the refrigerator for several days.
TOMATO ORZO SOUP 8 servings/40 minutes 258 cal % carb-protein-fat: 73-20-7 7.5 cups water 2 10.5-oz. cans vegetable broth 2 10.75-oz. cans condensed tomato soup 5 tsp chicken bouillon powder 1.5 cups diced carrots 1.5 cups diced celery 1 cup green peas 1.5 cups uncooked orzo pasta .5 cup fresh parsley salt and pepper to taste 1. Place everything except parsley, salt, and pepper in a large stock pot and bring to a boil. 2. Reduce heat and simmer for 30 minutes. Sprinkle with parsley and salt and pepper to taste just before serving.
Gnocchi means "potato pasta" in Italian. The following recipe uses instant mashed potatoes. Serve with your favorite sauce.
SPEEDY GNOCCHI 2 servings/15 minutes 437 cal % carb-protein-fat: 85-13-2 1 cup potato flakes 1 egg, beaten 1 cup boiling water 1 tsp salt black pepper to taste 3 Tbsp basil 1.5 cups flour 1. Place potato flakes, egg, and water in a medium bowl and mix. Stir in salt, pepper, and basil. Blend in flour to make a fairly stiff dough. Turn dough out on a well-floured board. Knead lightly. 2. Shape dough into a long, thin roll shaped like a breadstick. With a knife dipped in flour, cut into bite-sized pieces. 3. Place a few gnocchi at a time into a pot of boiling water. As the gnocchi rise to the top of the pot, remove them with a slotted spoon. 4. Top with your favorite pasta sauce, adding additional salt and pepper to taste, if desired.
Chris Carmichael's Food for Fitness, 2004, G.P. Putnam's Sons, New York, NY, pp. 48-52, 58-59, 273, 305-306, 323, 362-369
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|Publication:||Running & FitNews|
|Date:||Jul 1, 2010|
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