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....