Fueling Workouts?

sjohnny

I wasn't sure if I should put this here or in the Fitness/Exercise section. I've made my choice and I'll live by it.

I've been trying to find information on the best time to eat and what to eat to give me energy for my workouts. What I currently do is this:
4:15 AM - Wake up, drink some BCAAs and do Insanity - have a whey protein shake after Insanity (I can't eat real food this early in the morning or I feel messed up)
8:00 AM - Eat a couple of eggs and maybe something else if I'm still hungry
11:00 ish - eat an apple
1:00 PMish - three days a week I run for 3 to 4 miles on my lunch break
1:30 to 2:00 ish - I eat some chicken and veggies and maybe a piece of cheese
and then I eat stuff later.
I'm shooting for 175 to 200 grams of protein a day, 60 to 80 grams of fat and whatever carbs. I'm set for 2000 calories and eat some of my exercise calories (I eat if I'm hungry).

I'm not worried about my early morning stuff but have been wondering about when and what to eat to give me more energy for my lunch break run. I'm having a hard time finding anything that isn't from About.com or Yahoo answers or a magazine. I found this that seems to make some sense:

http://nmotionfitnessllc.com/blog/4-nutritional-coaching/56-dont-waste-your-workout-when-to-eat-when-not-to-eat

What are some other sources/ideas I can read to figure this out?

Thanks!

sjohnny

That's an awesome question, John. Let's see if anyone knows the answer.

michiganderrdh

I've been making turkey meatloaf muffins (Jamie Eason's recipe). I LOVE them! quick and easy as I make them on Sunday's, baggy them for the week so my hubby and I can grab them in a hurry. I use these as my lunch protein. My husband is training for a 1/2Ironman so he is eating 3000+ cals/day. I try to make sure there is a lot of protein and whole wheat carbs.

Here's the recipe. I mix all dry ingredients, then add in ground turkey breast, egg whites and dry quick oats and mix all together.

I also use the new Beachbody Energy and Endurance drink. I'm really liking it!

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1990798&ff=1

sjohnny

Those look pretty good. If I hadn't already gone to the store today I'd be getting the stuff to make them. Maybe next week.