How should a weight-lifting, running, vegetarian woman eat to have energy and life forever?
January 22, 2007 12:45 PM Subscribe
The more I work out, the more I realize that nutrition has a huge impact on my energy. When is the best time to eat various foods during the day so I have the most energy when I get to the gym at 5:30 p.m.? And how can I meet my nutritional needs, given that I'm a vegetarian who likes less-processed foods but doesn't have a lot of time for cooking (and can't handle eating beans every day)? I feel like I need a lot more protein all of a sudden.
posted by croutonsupafreak to Health & Fitness (25 answers total) 45 users marked this as a favorite
I am not trying to lose weight or to gain weight, just to be strong and healthy and enjoy my body. I think I had a pretty good food intake equilibrium when I didn't exercise at all, but now I need to eat a lot more and I think I'm getting it wrong. Not enough protein, probably way too much fat. But I don't know how to fix it, mostly because I don't know what I should be aiming for.
I go to the gym after work. I'm trying to run 3 miles three times a week (MWF), and lift weights four times a week (MTWF), plus I sometimes hike or ski or ride my bike or do fun outdoorsy things on weekends. I'm aiming to spend 7.5 to 10 hours per week getting exercise, depending on whatever other commitments intervene.
I'm a vegetarian, and eat lots of carbohydrates. I also get lots of fruits, vegetables, yogurt, cheese. Conspicuously lacking: Protein. My digestive system can't handle frequent bean consumption, which seems to be the vegetarian protein default. Right now I'm trying to eat an egg with breakfast a 2-3 times a week, I'm having more peanut butter sandwiches. I've got soy milk and edamame and tofu. How much of this stuff should I eat? Are there other vegetarian, good not-overly-processed, easy to prepare, high protein foods I should be trying?
Staying fueled, timing issues
I've noticed that if I eat right before I go to the gym, I feel sick and crappy. If I eat a bunch of carbohydrates an hour or two ahead of time I usually have a lot of energy. If I eat protein an hour or two before exercising, I don't get the same boost. But if I'm not eating enough protein in general I get tired and have a hard time finishing my workouts.
Finally: Are there good books or good web sites that address this stuff? Most of the web sites I've found are about weight loss, and I'm really not trying to lose weight. Nor am I trying to bulk up unnaturally.