“Eat Like A Pro” Shopping List
Lean Turkey**
Fish (cold-water fish is best such as Salmon or Cod)
Skinless Chicken**
Lean Beef** (Sirloin is best whether ground or a steak)
Bison
Vegetables (dark, rich colors are best)
Whole Oatmeal (not instant)
Organic Eggs
Egg Whites
Whole Fruit for sides, snacks and fruit salsa garnishes
(Apples, Grapes, Pinneapple, Blueberries & Strawberries are great choices).
Ezekiel Bread (or Sprouted Whole Grain Bread)
Quinoa
Brown Rice
Kashi or Cascadian Farm Cereals
Vegetable Tortilla Wraps
Sunflower seeds, Almonds and walnuts (for salads)
Olive Oil
Greek Yogurt
Low-Fat Cottage Cheese
Rice Cakes
Honey
Goat Cheese (for flavoring and salads)
Mineral or Spring Water
Lara Snack Bars, Nice Bars or Clif Bars
Spices and Marinades To Try:
Lemon Pepper Chipotle Seasoning
Tumeric Cinnamon
Curry “Blackened” seasoning
Ground Ginger Cajun Seasoning
Teriyaki Jamacian “Jerk” Seasoning
Butter Buds Chili Powder
Allspice Salsa
Mrs. Dash Lemon Grass
Balsamic Vinaigrette
**Try and purchase the organic brands of meats. Non-organic meats and dairy products are loaded with steroids and antibiotics. Not good!
“Eating Clean” (THE THERMIC MEAL)
Foods You Should Eat Most of the Time
Protein
Fish(salmon, tuna and sashimi are top choices)
Eggs (mostly egg whites, but 3-4 whole eggs/week is fine)
Skinless Chicken
Lean Turkey
Canned Tuna; Try to choose wild caught and low sodium
Whey protein powder with carbs post workout
Almond Milk or Coconut Milk
Lean cuts of beef (Sirloin and Bison are best)
Rice or Pea Pod Protein
Tofu
Legumes (Pinto Beans and Lentils are excellent, nutrient dense choices)
Starchy & Fibrous “Good” Carbohydrates
Fresh or Frozen Whole Vegetables
Beans or Lentils
Whole Oatmeal
Brown Rice
Quinoa
Yams, sweet potatoes
High-fiber, Antioxidant Fruits such as berries, pineapple, watermelon, green apples,
Bananas (excellent potassium)
“Good” Fats
Fat from cold-water fish such as salmon
Olives and olive oil
Almonds, Walnuts & Almond Butter
Avocado
Flax oil
DHA/EPA supplements
Foods You Should Limit Most of the Time
Protein
Fatty meats
Lunchmeats
Whole milk
Processed Cheese
Hot dogs
Carbohydrate
White bread
White Pasta
White rice
Most cereals
Fruit juice
Bagels
Sodas
Pastries
Cookies
Cakes
Candy
Crackers
Pizza
Desserts
Anything made with High Fructose Corn Syrup!
Any drink that contains calories (ie: soda, fruit juice, beer, wine)
Anything with lots of sugar
Anything in a package!
Fat
Butter
Margarine
Fat from fatty meats and lunchmeats
Fat from fried foods
Hydrogenated oils or trans fats (seen in lots packaged foods)
Ice cream
Top 10 “Dos and Don’ts For Competitive Runners
(Compliments of Fast Track, by Suzy Favor Hamilton and Jose Antonio, PH.D.)
#1 DO Educate Yourself
#2 DO Eat More lean, unprocessed protein with every meal)
#3 DO Eat Fat (the good ones)
#4 DO Eat Immediately After Training or Racing
#5 DON’T Eat Like A POW (Prisoner of War)
#6 DON’T Treat Bagels as a Health Food
#7 DON’T Eat for the Western States 100 Mile Race When You’ll Be Racing the 1500m or 5k!!
#8 DON’T Dwell on a Bad Race
#9 DON’T Obsess Over a Certain Number
#10 DON’T Run Just to Run
“Eat Like A Pro” Sample Daily Menu
7:00am: 20 Gram protein shake, granola, (could also use cooked oatmeal or rice cereal), two strips of turkey bacon (or two eggs), natural fruit juice and daily supplements.
9:00am: 20 gram protein Shake
11:00am Plain turkey sandwich (or grilled chicken on a salad with light dressing), and a fresh fruit or veggie.
1:00pm: Apple or Carrots with hummus OR a small cottage cheese or greek yogurt.
3:00pm: 2500mg of Glutamine Powder right before practice in mineral or spring water. Sip on a sports drink such as Accelerade, E ndurox, Enduromax, or Perpetuem during practice.
*Immediately after practice drink a whey protein/carbohydrate mix (Such as ARM (Max Muscle) or Recoverite (Hammer Nutrition) and when home have a Rice Cake with almond butter & honey (to replenish glycogen stores.)
6:00pm Grilled Salmon with chipotle seasoning and fruit salsa, brown rice and mineral water with remaining daily supplements.
10:00pm A slow-release (Casein) protein shake. NO carbs with this shake!
“The Cheat Day or Cheat Meal”
If you like you can eat up to three cheat meals a week. They could be all in one day or you can spread your cheat meals out over the course of the week. (Cheat meals are anything you care to eat.) Note: Spreading your cheat meals out over the course of the week may help you psychologically to feel more satisfied and less deprived!
**Questions? Email Sonja at [email protected] or visit: www.TheRunningWarrior.com
Copyright Protected by Sonja Friend-Uhl 2016