My first WIAW (What I Ate Wednesday). Which was actually a Thursday, and posted on a Saturday.
I have never been one to want to document everything I eat in a day, but by the end of Valentine’s Day, Rob had managed to do most of it on my behalf. HA! Not the best photos (thank you to fluorescent lights), but that’s all in the spirit of WIAW. (I have supplemented with some other photos).
Since I knew Rob had plans for dinner, I started off by baking breakfast for Rob: Peanut butter cookie baked oatmeal. Rob gasped at how much it tasted like a peanut butter cookie (without any flour!). Pictured with Rob’s card.
I usually wake up and immediately eat half a grapefruit. Lately I have been drinking some green juice (I make enough to last 3 days or so). This cucumber-beet-ginger juice was delicious. (See recipe below)
A few hours later, when I arrive at work, I eat my steel-cut oats with protein powder. Lately, I have been adding spirulina to it and it makes it an electric green.
For lunch, I had the last of my curry-miso squash and chickpea soup.
Late afternoon, I snacked on an apple.
For dinner, Rob made my African Sweet Potato and Peanut Stew. I like how he scoured my blog for a recipe he knew I would like (I am very predictable that way!). It was one of my favourite dishes in 2010 (such high praise!) and it had obviously been a long time since I’ve had it. He substituted white beans for the kidney beans and served it with red quinoa. He planned for a red-themed meal and solidified it with a sprinkle of smoked paprika. Still as delicious as I remember. Even better (I could taste the love).
For dessert, he surprised me with heart-shaped chocolate hazelnut truffles. Rob thought my recent post was a hint for Valentine’s Day (hahaha, I swear it wasn’t). He spiced things up by using hazelnut butter and made 3 versions: au naturel, some with a whole macadamia nut inside and some with shredded coconut. We obviously had to sample all three (each, of course). I think my favourite was the one with the whole nut. (PS. Yes, this recipe is so easy, Rob made them in under 20 minutes!)
What a keeper, eh?
Do you “celebrate” Valentine’s Day? If so, what did you do?
It is no secret that one must stay hydrated during long workouts and to keep fuelled with carbohydrate-rich snacks. There are many ways to replenish water and sugar – from sports drinks, gels, energy bars, fruit, etc – and I have begun to investigate the various options. It is always best to experiment during your training, not during your event. Of course, though, I am experimenting with creating these options in my own kitchen.
Beware: I am also in the medical field, so as I wrote this post, I realized it quickly became quite academic. There is science to this which is why I tried to link to the pubmed resources I reference.
The benefits of remaining hydrated are obvious: your performance will be impaired if you are dehydrated by even 1-2%. It is therefore recommended to replenish the water you lose as sweat throughout your workout. The American College of Sports Medicine suggests drinking 500 mL of fluid 1-2 hours before you begin and then to replace as necessary with cold drinks throughout your workout. However, a 1:1 replacement of lost body weight is likely to overestimate your water needs and lead to hyperhydration. It is best to figure out your needs during training, based on the type of exercise, weather, level of training, etc, but aiming to replace 50-80% of the change in your body weight pre- and post-exercise is less likely to induce the ill-effects of drinking too much water. You may not feel thirsty during exercise (think fight or flight responses) and studies consistently show athletes do not adequately replace water. I am likely totally guilty of that and it is worse during long, hot rides.
Sports drinks are very popular because compared to water, they replace fluid, electrolyte and carbohydrate losses. Sodium and potassium are important to replace during prolonged exercise and they confer additional benefits like augmenting glucose and water absorption in the small intestine. A sports drink with 4-8% of carbohydrates is recommended as concentrations higher than that, as found in fruit juices and soft drinks, may delay gastric-emptying. In addition to the science behind sports drinks, a flavoured drink tastes better and encourages you to drink more. I can attest to that!
Most of the commercial sports drinks (Gatorade, Powerade, etc) contain 6% carbohydrate, ~100 mg sodium and ~30 mg potassium in each cup but also taste artificial and are sweetened with high fructose corn syrup. There is one benefit of commerical sports drinks, though, and that’s that they are fairly ubiquitous. I try to pack fairly light during long rides and this way you could buy drinks enroute and recycle the containers afterwards.
I was on a quest to find my own homemade sports drink and really like the one found in Nancy Clark’s Sports Nutrition Guidebook. It is not too sweet and tastes great. It is also ridiculously easy to make and much cheaper than the commerical drinks. The recipe has also been posted here and here with other drink recipes. I’d love to hear about your own recipes for sports drinks.