Liv’s 3 Day Food & Exercise Diary

Here is what I ate the day before, the day of, and the day after my 11km run.  I’m not a crazy long distance runner as you can probably tell from my body shape, I am built for sprinting or short distance.  When I did athletics I was a long jumper but my best distances was 400m then 200m.

It’s not perfect and not much thought went into it because I always eat whatever my body is asking for, whenever it is asking for it.  My food diary just gives you an insight into what I (a Naturopath and Nutritionist) eat because this is typically the way I eat, but maybe I ate a bit more after my run.

Breakfast 8am: protein shake – 1 serve (2 scoops) chocolate flavoured protein powder, 1 frozen banana, 1 tablespoon almond butter, sprinkle of cinnamon, and coconut/almond milk.

Lunch 11:30am: a pottle of Greek yoghurt mixed with 1 tablespoon vanilla flavoured protein powder, 1 tablespoon smooth peanut butter, 1 tablespoon hemp seeds, 3 Brazil nuts, sprinkle of cinnamon, sprinkle of ginger powder, 1 cup frozen blueberries, and a sprinkle of desiccated coconut.  After that I had an orange and mandarin.  Plus while I was making my lunch I ate a carrot (I always eat a carrot while I am making food – it’s a great way to get more veggies in your day!).

Afternoon Tea 4:30pm: half of a raw snickers slice (bought).

5pm: jog.  10 minute run to the beach, 30 minute walk along the beach and 20 minute walk back (usually I run there and back with a beach walk in-between, but I didn’t want to overdo it the day before the race).

Dinner 7pm: 2 chicken and salad burritos – chicken breast seasoned with a dash of turmeric powder, paprika, cayenne and salt, pan-fried in pieces in olive oil.  Served with chopped cos lettuce, avo, cucumber, tomato, grated cheese and mayo, in gluten free tortillas.

Dessert 9:30pm: banana sliced in half long-ways, spread with 1 tablespoon smooth peanut butter, a sprinkle of cinnamon, and a sprinkle of desiccated coconut.  And a handful of roasted hazelnuts.

(I don’t “carb load” the day before because my body runs well off fats.  People are more of a Carb Type (carb burner), Mixed Type (both carbs and fat) or Protein Type (fat burner) – I am a Protein Type.)

3 large glasses of water before the race.

8:50am: 11km run – took 1 hour 5 minutes.

Breakfast at the finish line 10am: banana and coconut soft-serve ice-cream (dairy-free) with peanut butter sauce.

Natural electrolytes in a bottle of water.

Morning tea 11:30am: iced chocolate with coconut milk and chocolate flavoured coconut nice-cream and 1/3 of 3 different raw cakes – snickers, caramel and peanut butter bliss ball (bought).

1 hour beach walk to cool off (tide was in so literally half swam) and walked home from the beach.

Lunch 1:30pm: 2 scrambled eggs, baked beans and grated cheese on Paleo toast with butter.  I also add salt to my eggs and stir parmesan through them once they are scrambled.

Afternoon tea 4:30pm: 3 pork rice paper rolls with rice noodles and veggies inside.

Dinner 7:30pm: 150-200g fish fillet baked with ground roasted peanuts (in a Nutribullet – I do peanuts, walnuts or hazelnuts to crumb fish), cooked tomatoes, and rocket, pear, walnut and parmesan salad (2 bags rocket, 2 pears, handful of walnuts, parmesan, and dressing – 4 tablespoons olive oil and 2 tablespoons balsamic vinegar.  I ate about half of it).

Rest day

Breakfast 8:30am: protein shake – 1 serve (2 scoops) chocolate flavoured protein powder, 1 frozen banana, 1 teaspoon almond butter, 1 teaspoon cacao powder, 1 serve (2 scoops) caramel flavoured collagen, 2 tablespoons flavourless collagen (aids recovery), 1 teaspoon molasses, 1/4 teaspoon medicinal mushroom blend, sprinkle of cinnamon, and enough coconut/almond milk to blend.

Morning tea 11am: 1 banana, 2 mandarins and a pottle of Greek yoghurt.

Lunch 1pm: same as breakfast (I make double the quantity the night before and divide it into 2 shaker bottles for the next day).

Afternoon tea 3pm: 1/2 packet kumara chips.

Dinner 7pm: 3/4 of a homemade pizza – gluten free sprouted seed base topped with tomato paste, thin zucchini strips, sliced fresh tomato, pan-fried chicken breast pieces – 3 breasts on 2 pizzas (with turmeric, paprika, cayenne and salt), grated cheese, and BBQ sauce.

Dessert 8:30pm (the hunger after the run finally caught up on me!): paleo granola, passionfruit flavoured yoghurt, coconut nice-cream (dairy free), and hazelnut butter.