What kind of nutrition plan do I need to follow if I want to be big and strong and have the energy to go on long runs? I went online to find out. There are countless articles of bodybuilders who eat 10,000 calories a day in order to keep up their massive physique. When I looked into what ultrarunners eat, turns out a lot of them are vegan or vegetarian. Well, I don’t want to give up meat, and it would certainly make gaining muscle a lot harder too.
So I’ve been hearing a lot about people tracking their “macros” or macronutrients. That just means how much fat, carbs, and protein a person takes in daily. Runners need a lot of carbs, lifters need a lot of protein, both try to keep fat down to a minimum. To fuel my runs, and to fuel my gym workouts I am going to need carbs. Fortunately, when I calculated my macros (there are a ton of free ones online) for a goal weight of about 210lbs (I weigh 270 now) it told me that I needed to consume around 2,330 calories per day. Of those calories, 274 grams needs to come from carbs, 210 grams need to come from protein, and 76 grams should come from fat. Using these numbers I came up with a sample diet:
Breakfast: 4 eggs, 1 cup oats, a banana.
Lunch & Dinner: 5oz chicken breast, 1 cup quinoa, 2 tbsp. salsa (I can’t stand the taste of quinoa so I need the salsa).
First snack: 1 can of tuna, 2 potatoes.
Second snack: 1 potato, 2 cups of greens, protein shake
Post-workout: 2 scoops of protein powder, and a banana.
I will stick pretty close to this plan over the month of November and see how it works. I may change out some of the proteins and starches but still try to fit everything to my macros.
If successful this plan will give me the fuel I need for my training, and help me to burn fat as well.
Wish me luck.