Food & Exercise -- 8/1/2004

Food:

8:30 (home): 2 poached eggs on 1 slice whole grain bread w/ 3 slices
melted f/f cheese

12:30 (home): 30g More & Less cereal, 30g All Bran, 22g whey protein,
1 cup skim milk

3:30 (during and after exercise): 1/2 bottle Power Ade (mixed w/ equal
parts water)

6:30 (home): 32g almonds

8:00 (home): 216g turkey meatloaf w/ 2 slices melted f/f cheese

10:30 (home -- planned): 200g f/f Greek yogurt w/ 68g sugar-free
apricot preserves

Totals: 1401 calories, 47g fat (30%), 132g carbs (38%), 141g protein
(40%)

Exercise:

Cardio program week 11 -- long day: 60 minutes treadmill run, in
repeated pattern (3.5 minutes at 4.8 mph, 1.5 minutes at 4.7 mph) --
total distance (excluding warmup and cooldown walking): 4.77 miles --
my longest continuous run to date :-)

Chris
262/143/ (145-150)

Chris Braun wrote:

3:30 (during and after exercise): 1/2 bottle Power Ade (mixed w/ equal
parts water)

What is the reason for mixing with water? Taste?

Phil M.

Chris Braun wrote:

3:30 (during and after exercise): 1/2 bottle Power Ade (mixed w/ equal
parts water)

What is the reason for mixing with water? Taste?

Phil M.

On Mon, 02 Aug 2004 02:23:53 GMT, "Phil M." wrote:

Chris Braun wrote:

3:30 (during and after exercise): 1/2 bottle Power Ade (mixed w/ equal
parts water)

What is the reason for mixing with water? Taste?

Phil M.

Not exactly. But when I drink it while running I want more water,
with less concentration of the sugar and electorlytes. It sits easier
on my stomach that way. I seem to need a little of that stuff on my
longer run days (and for me one hour is long :-) ), but too much
digesting while running can make me feel queasy and light-headed.
Also, when the drink is lighter I find it easier to take in a bit more
when I do take a drink -- maybe one gulp every 5 minutes or so.

I've had to work at finding the right thing to drink when running.
Just water is fine up to a point, but once I get past 30 minutes or so
I seem to need just a little bit more to keep my energy level up, but
nothing very heavy. This seems to be a good compromise.

Chris

On Mon, 02 Aug 2004 02:23:53 GMT, "Phil M." wrote:

Chris Braun wrote:

3:30 (during and after exercise): 1/2 bottle Power Ade (mixed w/ equal
parts water)

What is the reason for mixing with water? Taste?

Phil M.

Not exactly. But when I drink it while running I want more water,
with less concentration of the sugar and electorlytes. It sits easier
on my stomach that way. I seem to need a little of that stuff on my
longer run days (and for me one hour is long :-) ), but too much
digesting while running can make me feel queasy and light-headed.
Also, when the drink is lighter I find it easier to take in a bit more
when I do take a drink -- maybe one gulp every 5 minutes or so.

I've had to work at finding the right thing to drink when running.
Just water is fine up to a point, but once I get past 30 minutes or so
I seem to need just a little bit more to keep my energy level up, but
nothing very heavy. This seems to be a good compromise.

Chris

On 8/1/2004 10:51 PM, Chris Braun wrote:
On Mon, 02 Aug 2004 02:23:53 GMT, "Phil M." wrote:


Chris Braun wrote:


3:30 (during and after exercise): 1/2 bottle Power Ade (mixed w/ equal
parts water)

What is the reason for mixing with water? Taste?

Phil M.


Not exactly. But when I drink it while running I want more water,
with less concentration of the sugar and electorlytes. It sits easier
on my stomach that way. I seem to need a little of that stuff on my
longer run days (and for me one hour is long :-) ), but too much
digesting while running can make me feel queasy and light-headed.
Also, when the drink is lighter I find it easier to take in a bit more
when I do take a drink -- maybe one gulp every 5 minutes or so.

I've had to work at finding the right thing to drink when running.
Just water is fine up to a point, but once I get past 30 minutes or so
I seem to need just a little bit more to keep my energy level up, but
nothing very heavy. This seems to be a good compromise.

Chris

I know a lot of people who do this when biking or running.

--
jmk in NC

Food:

Planned BBQ with friends

Breakfast: 1/2 cheese pastry (salty), 1 Tbs mayo light
(cca 90 grams of cheese pastry)

Lunch (BBQ with friends): 4 "cevapcici" (grilled meat balls made of pork and
spices);
chicken, pork, eggplant and green pepper on skewers in Teriyaki
marinade (3 skewers, gave pork to DH because it was too fat);
2 small calamari (dressed with extra virgin olive oil, parsley and freshly
squeezed
lemon juice);
1 slice of barbecued eggplant (drizzled with olive oil and balsamic
vinegar);
1.5 slices of low carb yoghurt & cranberry semifreddo;
3 pieces (fingernail size) of pretzels

Dinner: 2 slices of low carb yoghurt & cranberry semifreddo

Water = 3 L
Coca cola = 1/2 cup

Exercise:
Home fitness routine,
- leg extensions = 2 sets of 40 w/each leg
- leg curls = 2 sets of 40 w/each leg
- abductors (laying on back) = 2 sets of 40
*had to stop here and give lunch to DD = 20 minutes straight

- walking = 35 minutes
- steps = 32 times (each flight 8 steps)
- snorkelling = 30 minutes
- swimming (with the baby, so mostly treading water) = 20 minutes

According to FitDay = 77 grams of carbs (1524 calories), and 532 calories
burned.

Elly
breastfeeding mom of a 9mo, following the balanced low carb WOE
Mid July 2004: 195.8 / 191.4 lbs / mini-goal by August 20th:
184.8 to 187 lbs
sometime in the (distant) futu 150 lbs

Food:

Planned BBQ with friends

Breakfast: 1/2 cheese pastry (salty), 1 Tbs mayo light
(cca 90 grams of cheese pastry)

Lunch (BBQ with friends): 4 "cevapcici" (grilled meat balls made of pork and
spices);
chicken, pork, eggplant and green pepper on skewers in Teriyaki
marinade (3 skewers, gave pork to DH because it was too fat);
2 small calamari (dressed with extra virgin olive oil, parsley and freshly
squeezed
lemon juice);
1 slice of barbecued eggplant (drizzled with olive oil and balsamic
vinegar);
1.5 slices of low carb yoghurt & cranberry semifreddo;
3 pieces (fingernail size) of pretzels

Dinner: 2 slices of low carb yoghurt & cranberry semifreddo

Water = 3 L
Coca cola = 1/2 cup

Exercise:
Home fitness routine,
- leg extensions = 2 sets of 40 w/each leg
- leg curls = 2 sets of 40 w/each leg
- abductors (laying on back) = 2 sets of 40
*had to stop here and give lunch to DD = 20 minutes straight

- walking = 35 minutes
- steps = 32 times (each flight 8 steps)
- snorkelling = 30 minutes
- swimming (with the baby, so mostly treading water) = 20 minutes

According to FitDay = 77 grams of carbs (1524 calories), and 532 calories
burned.

Elly
breastfeeding mom of a 9mo, following the balanced low carb WOE
Mid July 2004: 195.8 / 191.4 lbs / mini-goal by August 20th:
184.8 to 187 lbs
sometime in the (distant) futu 150 lbs

Chris Braun wrote:

On Mon, 02 Aug 2004 02:23:53 GMT, "Phil M." wrote:

Chris Braun wrote:

3:30 (during and after exercise): 1/2 bottle Power Ade (mixed w/
equal parts water)

What is the reason for mixing with water? Taste?

Phil M.

Not exactly. But when I drink it while running I want more water,
with less concentration of the sugar and electorlytes. It sits easier
on my stomach that way. I seem to need a little of that stuff on my
longer run days (and for me one hour is long :-) ), but too much
digesting while running can make me feel queasy and light-headed.
Also, when the drink is lighter I find it easier to take in a bit more
when I do take a drink -- maybe one gulp every 5 minutes or so.

I've had to work at finding the right thing to drink when running.
Just water is fine up to a point, but once I get past 30 minutes or so
I seem to need just a little bit more to keep my energy level up, but
nothing very heavy. This seems to be a good compromise.

Chris

Chris, you may already know this, but to maximize absorption the
carbohydrate percentage should fall between 6 and 8%. Most drinks off
the shelf fall into this range. You may want to check the label and
figure out the percentage as follows:
Find the grams of carbohydrate and serving size (in milliliters—ml) on
the label

12 ounces = 355 milliliters
8 ounces = 236.6 milliliters

Divide the grams of carbohydrate by the serving size (ml) and multiply
by 100 to determine percent of carbohydrate.

Powerade is right at an 8% carb concentration. This is pretty high
compared to the other popular drinks that you'll find at your local
supermarket (Gatorade is 6%). Mixing your Powerade with in a 1:1 ratio
of water to Powerade would result in a 4% carb concentration. This may
be a little low. Probably not a big deal on runs of 1 hour or less. But
if your running ever gets into the 2+ hour range you could find yourself
running out of energy. A 2:1 ratio of Powerade to water would be better
for fluid and carb absorption (assuming you don't mind the taste).

I've been experimenting with the various fluid replacement drinks on my
long runs (up to 21 miles). I've found that Cytomax or Accelerade work
best for me. You won't find either of these in a grocery store, so I get
mine online: Cytomax -
http://store.yahoo.com/bodyworks-nutrition/index.html Accelerade -
http://www.vitaminshoppe.com

Phil M.

--
If you can empty your own boat
Crossing the river of the world,
No one will oppose you,
No one will seek to harm you. -Chuang Tzu

Chris Braun wrote:

On Mon, 02 Aug 2004 02:23:53 GMT, "Phil M." wrote:

Chris Braun wrote:

3:30 (during and after exercise): 1/2 bottle Power Ade (mixed w/
equal parts water)

What is the reason for mixing with water? Taste?

Phil M.

Not exactly. But when I drink it while running I want more water,
with less concentration of the sugar and electorlytes. It sits easier
on my stomach that way. I seem to need a little of that stuff on my
longer run days (and for me one hour is long :-) ), but too much
digesting while running can make me feel queasy and light-headed.
Also, when the drink is lighter I find it easier to take in a bit more
when I do take a drink -- maybe one gulp every 5 minutes or so.

I've had to work at finding the right thing to drink when running.
Just water is fine up to a point, but once I get past 30 minutes or so
I seem to need just a little bit more to keep my energy level up, but
nothing very heavy. This seems to be a good compromise.

Chris

Chris, you may already know this, but to maximize absorption the
carbohydrate percentage should fall between 6 and 8%. Most drinks off
the shelf fall into this range. You may want to check the label and
figure out the percentage as follows:
Find the grams of carbohydrate and serving size (in milliliters—ml) on
the label

12 ounces = 355 milliliters
8 ounces = 236.6 milliliters

Divide the grams of carbohydrate by the serving size (ml) and multiply
by 100 to determine percent of carbohydrate.

Powerade is right at an 8% carb concentration. This is pretty high
compared to the other popular drinks that you'll find at your local
supermarket (Gatorade is 6%). Mixing your Powerade with in a 1:1 ratio
of water to Powerade would result in a 4% carb concentration. This may
be a little low. Probably not a big deal on runs of 1 hour or less. But
if your running ever gets into the 2+ hour range you could find yourself
running out of energy. A 2:1 ratio of Powerade to water would be better
for fluid and carb absorption (assuming you don't mind the taste).

I've been experimenting with the various fluid replacement drinks on my
long runs (up to 21 miles). I've found that Cytomax or Accelerade work
best for me. You won't find either of these in a grocery store, so I get
mine online: Cytomax -
http://store.yahoo.com/bodyworks-nutrition/index.html Accelerade -
http://www.vitaminshoppe.com

Phil M.

--
If you can empty your own boat
Crossing the river of the world,
No one will oppose you,
No one will seek to harm you. -Chuang Tzu