Refueling Part II, CD Style

by HEAB on August 23, 2009

For my views on refueling after exercise, click here.  Since I no longer run like crazy, my body does not require a carb heavy diet.  Yes, I still eat carbs (love my oats), and no, I’m not advocating a no-carb diet. However, I am advocating a diet rich in whole foods and enough exercise & movement to keep your body healthy and strong.  That being said, some of you, my husband included, truly enjoy hours of running and other forms of exercise, and for that amount of activity, you do need more carbs. Even so, you can still be an amazing athlete without Gatorade, pancakes, and bowl after bowl of pasta.  Following is how CD (a 2:32 marathoner) fuels himself.

Saturday was a workout day for CD.  He usually does 2 workouts a week and then runs 45 to 60 minutes easy on non-workout days. 

Pre workout breakfast: 1/2 cup old fashioned oats cooked with water and 1/2 frozen banana + 1 cup black coffee.


CD, where's the nut butter?!?

Workout: 15 miles (4 miles warm up on a trail, 4 miles at half marathon pace, 1 mile easy, 4 miles at half marathon pace, 2 miles cool down).

Post workout: Smoothie consisting of 2 cups water, 3 heaping TBSPs Nutribiotic vanilla rice protein powder, 1/2 frozen banana, frozen strawberries, frozen blackberries, and 1/4 cup coconut milk.

This glass x 3.

This glass x 3.

Lunch: Stir-fry consisting of 2 onions and 1 lb mushrooms sauteed in coconut oil & mixed with 1 lb roasted Brussels sprouts, Marinutta made with Sockarooni sauce, 2 TBSP crunchy peanut butter, and 1/3 lb 96% lean ground beef.  He ate 1/2 of this recipe.

I cannot keep enough Brussels in the house for this boy.

I cannot keep enough Brussels in the house for this boy.

Mid-afternoon snack: Roasted almonds and 1 kiwi.


Dinner: We invited over to our favorite Fat Old Jogger’s house for dinner.  We brought vegetables roasted in coconut oil, and dined on grilled wild salmon and corn on the cob. Not pictured: 1 bottle of Bud Light.

Spaghetti?  Pizza? Nah.

Spaghetti? Pizza? Nah.

Evening snack: 1/2 cup old fashioned oats cooked with water, 1/2 frozen banana, and topped with crunchy peanut butter and frozen cherries.

That's better. :)

That's better. :)

CD’s perspective on diet and exercise:

I don’t believe in the traditional post-workout refueling regime of gulping sugar-laden sports drinks.  Instead, I’ll simply rely on my regular diet, as depicted above. The carbs are on the low side, so I might feel a little less frisky on my recovery runs. But by the time my next harder workout rolls around, my legs are fresh and ready to go.  I’d rather let my body replenish itself more naturally, through a good diet, than accelerate the process by hitting the sugary drinks and other high glycemic foods.  Of course, I could probably work out more often and more intensely if I followed a Michael Phelps type diet, but, for me, the health consequences are not worth it.

Heather’s Random Comment of the Day:

The only time CD uses glasses and dishes is when I photograph his food.  Otherwise, it’s either straight from the Vita-Mix or the skillet to his belly. 

Another runner who refuels wisely (in my opinion) is Vegan Fritz. The boy cooks up some amazing post-run meals…click here to drool over all his eats.  

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