Nutrition for High Performance

[jenscats5]

My first show for 2006 isn't until June 17th - so I have time. I wanted to add muscle this winter but don't know if this is possible.

My deal this winter is that I'll be skiing a lot - most recent jaunt was 14 days skiing - skiied everyday for a varied amount of time per day. Wore my HR monitor and burned anywhere from 500 -1200 cals per day. I found that I was ALWAYS hungry and the 4-6 granola/protein bars just aren't cutting it during my ski day.

For breakfast, I have oatmeal + 6 egg whites. I *try* and make sure I drink a protein shake (1 scoop + water) in the car while booting off in the parking lot at the end of the ski day.

My question is - what can/should I be eating during the day?? High carb, high protein or both?? I have limited room to carry food (fannypack only), I can't wear a backpack and won't always be able to go back to the car to eat as I may not always be on that side of the mountain to do so. Plus food in the car tends to freeze.

I also can't rely on fitday for macros while away as my internet connection if on/off - mostly off.

 

[Miss24k]

Can you can say Miss24k's pancakes???

 

[jenscats5]

Can you can say Miss24k's pancakes???

Yes! I can say that!! Forgot about them - thanks!

 

[velvett]

Can you can say Miss24k's pancakes???

Could you repost them?

Or pop on the link?

 

[Miss24k]

Could you repost them?

Or pop on the link?

Of course anything for you Vel

Miss24k's pancakes

1/4C oatmeal
1/4C oat bran
1tsp cinnamon
1tsp splenda
1/2C egg whites
1/2C skim milk (milk can be replaced with water)
1/4C blueberries or strawberries, or 1/2 a banana (fruit is optional)
1 scoop of protein

 

[jenscats5]

All righty - I think I have some room for the pancakes or some tuna + brown rice in a baggie or a sandwich/wrap in my fanny pack. Plus maybe a protein bar.

Any other thoughts?? Especially on macros, protein/carb/fat ratios??

Oh - supps are: Multi, B-Complex, Sesamax, Glucorell, Glutamine & may add T-rex back in.....

 

[Sassy69]

There's your thing tho -- you are active for several hours / day - not for "sprint" type work, but rather endurance work. Like distance running. Yep, you need those carbs. Also good fats will help. Not sure what you eat for dinner - the night before a marathon, runners pound spaghetti.

 

[Daisy_Girl]

Jen - why would you add the TRex back in at this point? You don't necessarily need a metabolic booster right now - esp if nutrition is a concern. You don't want to burn MORE.

I would limit supps as much as possible, so that when you DO start cutting, that you have something to "play" with.

Sassy has a good point - you need to fuel yourself like an endurance athlete right now - not a bodybuilder. Of course you still need enough protein.

 

[jenscats5]

There's your thing tho -- you are active for several hours / day - not for "sprint" type work, but rather endurance work. Like distance running. Yep, you need those carbs. Also good fats will help. Not sure what you eat for dinner - the night before a marathon, runners pound spaghetti.

Soooo, Sassers - should I be ingesting carbs steadily thruout the day?? And ok to eat carbs at night for preparation the next day??

Any thoughts on ratios?? I assume the 40/30/30 thing is too low???

 

[jenscats5]

Jen - why would you add the TRex back in at this point? You don't necessarily need a metabolic booster right now - esp if nutrition is a concern. You don't want to burn MORE.

I would limit supps as much as possible, so that when you DO start cutting, that you have something to "play" with.

Sassy has a good point - you need to fuel yourself like an endurance athlete right now - not a bodybuilder. Of course you still need enough protein.

As for the Trex - I was thinking for energy....but I dont' have to use it....

I've never fueled like an endurance athlete before - so I'm unsure of how to do it.....Those 14 days were tough - low energy & lots of hunger! So that is what NOT to do....

 

[Sassy69]

You made a major change in what you needed your body to do -- very different from tryig to look a certain way on a certain time of day on a certain day (i.e. show). You would expect that different way of energy demand to result in diff demands on your body. You can still manage your carbs - doens't have to be a crazy carb load and you might need to experiment for what works for you - but for extended energy demands, I'd increase the carbs.

 

[velvett]

Of course anything for you Vel

Miss24k's pancakes

1/4C oatmeal
1/4C oat bran
1tsp cinnamon
1tsp splenda
1/2C egg whites
1/2C skim milk (milk can be replaced with water)
1/4C blueberries or strawberries, or 1/2 a banana (fruit is optional)
1 scoop of protein

Thanks!!!!!!!!!


I have to try it on New Years Day (pancake feast here at the ranch- LOL) and see how I handle the oats - I've run out of different foods to eat.

 

[gjohnson5]

My first show for 2006 isn't until June 17th - so I have time. I wanted to add muscle this winter but don't know if this is possible.

My deal this winter is that I'll be skiing a lot - most recent jaunt was 14 days skiing - skiied everyday for a varied amount of time per day. Wore my HR monitor and burned anywhere from 500 -1200 cals per day. I found that I was ALWAYS hungry and the 4-6 granola/protein bars just aren't cutting it during my ski day.

For breakfast, I have oatmeal + 6 egg whites. I *try* and make sure I drink a protein shake (1 scoop + water) in the car while booting off in the parking lot at the end of the ski day.

My question is - what can/should I be eating during the day?? High carb, high protein or both?? I have limited room to carry food (fannypack only), I can't wear a backpack and won't always be able to go back to the car to eat as I may not always be on that side of the mountain to do so. Plus food in the car tends to freeze.

I also can't rely on fitday for macros while away as my internet connection if on/off - mostly off.

Hey Jens..

It really depends on you... Do you think metrex bars with their high sugar content are ok for this use?? If so then there's no problem or discussion here. If not then you have other options.
Fats can be converted to ketones which provide energy. I don't believe that a high carb or a high protein diet is the only option. I believe that coconut , olive , peanut, safflower, sunflower, flax or other healthy , alkaline fat can act as a healthy fuel and as an energy source. There are other options besides chuging down sugars. High protein sources such as red meat , milk or egg can't be housed in a fanny pack... Options I can think of are...
1. sunflower seeds
2. nuts
3. sesame in a snack form???

"short chain" Maltodextrins can provide energy for a long time. There are others who deal in amylose that can answer questions of high carb diets better then I. I think the high fat answer may provide better coverage.

 

[Sassy69]

I was gonna say about the fats too - experiment w/ these as well to see what works for your specific type of activity. The ski vacation is a great time to play it a day at a time & see what works because you are putting roughly the same demands on your body each day.

 

[The Shadow]

What about adding some small blocks of cheese??

Protein balls made from Whey/honey??

I think the 40/30/30 ratios are fine.....just bump up cals across the board....it really depends on the activity....500-1200 cals is a pretty broad range of cals burned

 

[jenscats5]

What about adding some small blocks of cheese??

Protein balls made from Whey/honey??

I think the 40/30/30 ratios are fine.....just bump up cals across the board....it really depends on the activity....500-1200 cals is a pretty broad range of cals burned

I've got some Part Skim Mozz cheese sticks for the next trip...maybe throw 2 of them in the pack along with some cooked chicken or something....Mustard is free @ the lodge....

Recipe for the Protein balls??

Yeah it is a broad range - it depends on how early I finish & how hard I ski....which can vary on conditions, weather, etc etc....

 

[The Shadow]

I've got some Part Skim Mozz cheese sticks for the next trip...maybe throw 2 of them in the pack along with some cooked chicken or something....Mustard is free @ the lodge....

Recipe for the Protein balls??

Yeah it is a broad range - it depends on how early I finish & how hard I ski....which can vary on conditions, weather, etc etc....

hmmm...I saw the same recipe I have somewhere on EF a few days ago..Il look and see....

Consider "full fat" cheese

 

[scorpiogirl]

For my protein balls, I just use protein powder, ANPB and throw in nuts sometimes. Can even roll them in coconut if you like. Quick to make!

You could toss in a little oatmeal for some carbs if you need them too.

 

[jenscats5]

For my protein balls, I just use protein powder, ANPB and throw in nuts sometimes. Can even roll them in coconut if you like. Quick to make!

You could toss in a little oatmeal for some carbs if you need them too.

Sounds good!! Thanks!!