Here’s an example of an elite athlete’s food diary, including the new Cr 7 Drive Drink. Like many elite athletes she will change her diet (Periodised Nutrition) depending on how many weeks until the race. This food diary is for training block leading up to her recent win at Ironman Coeur d’Alene.
Food Diary For Heather Jackson, Triathlete
6 A.M.: Wake up and have 2 cups of coffee with cream.
6:45-8:15 A.M.: Swim 4-5K and get through a bottle of Herbalife CR7 Drive sport drink with 2 scoops (50 grams carbs/200calories)
9 A.M.: For a Breakfast Smoothie/Granola bowl, I usually blend 2 scoops of Herbalife Rebuild Endurance (Vanilla Flavor) with ice, strawberries, blueberries, banana, chia seeds, and a splash of milk or greek yogurt; I then sprinkle muesli and flax seeds on top. This breakfast has been working in terms of getting in both carbs and protein, as well as some natural, nutritious food before the rest of the day becomes primarily consuming sport drink until dinner. If I have just a ride left in the day with no run workout, then I might have some scrambled egg whites on top of a bed of sautéed veggies. I feel fine riding after eating fibrous veggies, but if I have a run…no way!
10 A.M.: Leave for a 3-4 hour ride that might include 4 repeats of (10 minute effort/5 minute easy/5 minute effort/5 minutes easy). In this session, I will aim for 2-3 bottles an hour of Herbalife CR7 Drive to make sure I’m completely fueled and hydrated and ready for a run off the bike.
2 P.M.: 30 minute run with maybe a 10-15 minute build to race pace effort, or just a steady run on the trails. I’m lucky enough to have Wattie join me on his mountain bike on all my runs, and he passes me another bottle of Herbalife CR7 Drive at each mile marker throughout the run.
2:45 P.M.: I get a recovery smoothie right after this big session. This includes anywhere from 2-6 scoops of Herbalife Rebuild Endurance, depending on how hard the ride and/or run was. I will usually add a little milk, peanut butter and a banana to make the smoothie extra delicious.
3 P.M.: Shower, stretch, drink a bottle of Herbalife Hydrate, which is just an electrolyte drink with only about 10 calories.
5 P.M.: Dinner of a big salad with spinach, carrots, bell peppers, avocado, mushrooms, tomatoes, some nuts and seeds on top and an Italian vinaigrette, along with a serving of meat and a veggie. With dinner, I’ll usually have another bottle or two of Herbalife Hydrate electrolyte drink.
7 P.M.: In bed, watching a few episodes of Shark Tank.
8 P.M.: Lights out!
Heather Jackson is a Team Herbalife sponsored athlete.
Periodisation Training:
Nutrition
Your daily meals and snacks and your post-workout recovery nutrition will vary as you progress through each phase of the Periodisation schedule. More details in this excellent book by Robert Forster and Roy Wallack.
Home Fitness System
The 24FIT Workout is a 24-week home-fitness system, designed to build your fitness in an effective and sustainable way. The 24 Fit DVDs are based on the science of periodisation training. This approach solves the training puzzle of balancing hard work and smart recovery, allowing fitness adaptations and a “hardened” body able to sustain all the hard work and recovery, peaking your metabolic fitness.
Wellness Coaching
If you want to make healthy lifestyle changes but are not sure where to begin, a personal Wellness Coach may be your answer. Wellness Coaching goes beyond general health tips, supporting you a personalsed plan and ongoing support to help you reach your goals. Contact us for advice
