Wednesday, January 12, 2011

SCD and intensive exercise

I have an intense week of karate coming up in a couple of weeks time - a solid 7 days of training 3-4 times a day, with days 2, 3 and 4 starting with a 6am run and training session. This is traditionally followed by a BBQ breakfast and beer.

The seminar is held in Hobart, and I stay at a hotel (with full kitchen facilities) with my husband and usually between 4 and 7 students. It is always a lot of fun, as well as physically and mentally exhausting, and I'm torn between excitement and dread at its impending arrival.

This will be the 9th such seminar I've been to (thankfully it only happens once a year!) and first one at which I've been following SCD. Normally the week involves massive amounts of carbs and sugar - four slices of toast with nutella for first breakfast, bacon eggs and more toast for second breakfast, pasta for lunch, rice for dinner and as much junk food as can be fitted in between without throwing up during training, because we know we're burning off the calories faster than we can eat them.

But this all has to change for me this year. Somehow I have to survive on meat and fruit and vegetables, cheese and yoghurt, and nuts. I'm not up to eating legumes yet, and even nuts aren't completely agreeing with me.

I've been reading a bit about sports nutrition over the last few weeks. All of the information I have found is based around a normal carb content diet, so it isn't particularly easy for me to use, but I've taken some pointers about what to eat and when and started putting together a plan.

The main points of what I've read seem to be to eat carbs (the form of fruit and vegetable is good) and protein a couple of hours before and within a couple of shours after exercising, and eat a snack of something more sugary like an energy bar or a banana or trail mix half an hour before exercise. I've also heard that milk after exercise is a good way to get back some of what you've lost. And of course hydration is really important. I lost almost 4kg the first time I did one of these seminars, and I think it was almost entirely through fluid loss.

So here are the basics of my plan. I'd appreciate any feedback or comments anyone may have to offer.

- pumpkin soup (basically roast butternut pureed with cooked apples, and cinnamon, nutmeg etc) - for carbs
- topped with date and cashew whip (soaked cashews pureed with dates) - for sugar
- also topped with some banana smoothie to thin the soup a little

Followed by training session 1 for the day: either 6am or 10 am

Straight after training session 1
- banana smoothie

Second breakfast (only on the days that start at 6am)
- beef rissole and fried egg - for protein
- ratatouille - for carbs (I would have sworn that I had posted a recipe for this, but I can't find it. Anyway, eggplant, zucchini, tomato, red onion, capsicum, and herbs)

Lunch (after training session 1 on the civilised days, after session 2 on the 6am days)
- salad - carbs
- with chicken/tuna - protein

Afternoon snack (after training session 2 or 3)
- avocado

Afternoon snack 2 (before training session 3 or 4)
- energy bars

Then after the last training session of the day, we take it in turns to cook at the hotel. There are a few people doing things I can eat, like mushroom strogonoff (mine with SCD yoghurt) and Vietnamise salad with rissoles/sausages. I also always cook a huge pot of bolognaise at the start of the week, so I can have that with vegies on the nights when people are cooking food I can't eat.

And finally, I'm taking some supplies for extra snacking (like the chewy macadamia cookies from CCCIBS which is my favourite cookbook, ever, not just SCD) and my mum is making labna and knowing her will probably also me a cake or something too. Something sweet is essential to slip into my bag for our regular strolls to North Hobart for coffee, otherwise the cravings for danish pastries, florentines and blueberry house cakes might kill me.

Plugging what I know I'll be eating into Nutrition Data comes up with 2195 calories a day, and from Free Dieting's calorie calculator I know I need 2630 calories a day (based on daily exercise plus physical job), so once the random snacking is added in, I should be getting an adequate calorie intake.

My carbs:fat:protein ratio is 30:40:30. There's some pretty varied opinion out there about what these ratios should be, from 60:30:10 from the USDA guidelines, to 40:30:30 from the Zone diet, so I really don't know what to make of this one.

The food plan has an estimated glycemic load of 72, below the recommended maximum of 100, and an inflammation factor of 372, well above the recommended minimum of 50. It's a little low on the various B vitamins, but I take a supplement for that fairly regularly anyway. So overall, I'm fairly happy with the plan.

But I'd really appreciate if anyone with some more knowledge and experience of sports nutrition has some pointers for me.

1 comment:

  1. I wonder how you got on with this plan? It seems high on fructose (hard on the liver - creates blood tryglycerides) and low on saturated fat.

    I would have included more butter to increase saturated fat. Some coconut oil before training sessions would really help keep you going too, as it is an easy fuel source that won't spike your blood sugar.

    Bolognaise is a great idea though. Eggs are good snacks too - not just for breakfast. It's important to keep your protein intake high and eat foods that are nutrient dense. Taking some liver pate with you would help where vitamins and minerals are concerned, and it's good to snack on spread on a crudité.

    Try roasted nut butter before any other nuts. Even better if you can soak your nuts for 24 hours in salted water, then roast them gently in the oven and process them into butter. Avoid almonds with skins, as they can really upset your GI tract!

    x x x