www.Hypersmash.com a typical day

zaterdag 23 februari 2013

a typical day

In this post I want to outline what a typical day is for me, nutritionally speaking.

I've found that sticking to this way of eating and drinking maximizes my energy and recovery. Recovery both in terms of recovery from Lyme disease and recovery from sports training.

06:00 - Breakfast

My focus here is on fueling up my body for the 38km (24 mile) bike ride in to work and for the day ahead.

I have a green smoothie already prepared in the fridge so I have a large glass of that.

Generally the smoothie (which is enough for 3 portions) consists of:

- Green vegetables such as beans, brocolli, brussell sprouts
- 1/4 cup almonds
- Sprinking of Spirulina
- 1 cup Blueberries
- Fruit such as bananna, pineapple, apple
- a few dates

As well as the smoothie I have one of my home-made blueberry energy bars. These bars are my staple snack food and are great for fueling up for a training ride or for providing energy after a ride.

I blend together the following ingredients:

- 1 cup dates
- 1 cup (frozen) blueberries
- 1/4 cup almonds
- 1 scoop protein powder
- 1/4 cup cacao
- 1/4 cup sunflower seeds

After blending the above ingredients together I make about 6 'balls' out of the mixture, wrap each ball in plastic wrap and store in the freezer. They never completely freeze so you can eat them almost immediately after taking out of the freezer.

07:30 - Snack 1

Immediately after arriving at work I eat another blueberry bar and sip about half a glass of green smoothie.

Between starting work and lunch I generally don't eat anything but will drink about 1.5 litres of water (approx 6 glasses).

11:30 - Lunch

I bring my lunch from home. Generally it consists of green vegetables, some meat (usually chicken), a carbohydrate source (usually brown rice) and legumes (lentils, black beans).

13:00 - Snack 2

Usually around 13:00 I'll have a bananna or an apple.

15:00 - Snack 3

This snack is the same as the early morning snack; a blueberry bar and about half a glass of green smoothie. The aim is to fuel me up for the ride home.

Right throughout the whole day I'm drinking a lot of water.

18:30 - Dinner

My wife's a great cook and dinner is pretty varied and always delicious :-)

There's usually lots of veges or a large salad. Usually we have a meat dish such as salmon or chicken.

20:00 - Snack 4

For my last snack of the day I'll take a glass of green smoothie. If I'm feeling beat up after my cycling I'll sometimes have a few more carbs (such as another blueberry bar or a bananna).

So that's a summary of typical day's eating for me. On a typical day I'll ride my bike almost 80km (50 miles) so I need to take on additional calories compared to a less active person.

My diet is continually evolving as I learn more and experiment. I'm interested in pursuing even more of a plant based diet and perhaps cutting out meat altogether.

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