I´ve been practicing different sports for several years, cycling, athletics, swimming, and at some point, triathlon; at that moment of my life, never became aware how important an adequate and good nutrition was. I force my body into a state of exhaustion due to lack of nutrients practicing different “diets” or forms of feeding, depending on the event or goal, and did it all in an empirical way. I looked and found a professional in the field, who guided and taught me to be aware and know the size of my portions and which foods I should consume.
Now in an adult age, more aware of my body and health, I have become a more complete athlete. I think very well about the nutritional value of my diet in a way that allows me to have my body in an optimal condition. All of these, without neglecting the pleasure of eating, which I enjoy as many of us do.
I found a way to turn traditional foods into fuel for my body, but so that I like, enjoy it and works for me. In an approach to common recipes, I look for the healthiest way to make them, without losing its essence.
Very important was to change the way I thought; it was not a diet, it’s a lifestyle; just like cycling is for me.
Before I trained, always have a small snack, that allows me to have energy; so, I don´t fatigue and may compromise a muscle instead. An example of a small snack are two rice crackers with peanut butter and my coffee, which is essential.
If it was an endurance training, I’ll make myself a hot oatmeal, nonfat milk, cinnamon and nuts. Easy and fast to digest, personally it works me very well, before an endurance training of 5 to 6 hours; of course, I eat during the training. I am aware that my first load of carbohydrates must be at 1hr, always carry with me a pudding that I prepare at home or oatmeal cookies (Here is the recipe). In my case, 55 grams per 1hr consumption, it I recommended a 1 to 1.5 grams per kilo of your weight. My cookies and pudding are famous within my group of friends, they like them because they are healthy and delicious.
As I return from my early morning workouts, proceed to prepare my traditional breakfast, which includes egg whites, vegetables and some fruit; what better body enhance for recovery?
In my way of thinking, athletes must be organized, take care of our bikes, look for appropriate routes, and more; so, why not invest more time what we consume?
Organize a day of the week where you can cook some things that would make your day to day easier; for example, oats with chia and nuts, you do not cook them, just soak and put them into a container in the refrigerator, then, you have snack for the day or a breakfast before rolling; as well as steamed vegetables, beans, lentils, some protein, with all those ingredients you can form bowl, easy and fast.
Look for practical recipes, prepare your food, know that it is your fuel, that way you’re going to perform better and have less injuries in the future.
- 1 1/4 Cup(s) (2-1/2 sticks) margarine or butter, softened
- 3/4 Cup(s) firmly packed brown sugar
- 1/2 Cup(s) granulated sugar
- 1 Egg(s)
- 1 Teaspoon(s) vanilla
- 1 1/2 Cup(s) all-purpose flour
- 1 Teaspoon(s) Baking Soda
- 1 Teaspoon(s) ground cinnamon
- 1/2 Teaspoon(s) salt (optional)
- 1/4 Teaspoon(s) ground nutmeg
- 3 Cup(s) Oatmeal
Heat oven to 375°F. In large bowl, beat margarine and sugars until creamy. Add egg and vanilla; beat well. Add combined flour, baking soda, cinnamon, salt and nutmeg; mix well. Add oats; mix well. Drop dough by rounded tablespoonfuls onto ungreased cookie sheets. Bake 8 to 9 minutes for a chewy cookie or 10 to 11 minutes for a crisp cookie. Cool 1 minute on cookie sheets; remove to wire rack. Cool completely. Store tightly covered.Serving Tips:
Bar Cookies: Press dough onto bottom of ungreased 13 x 9-inch baking pan. Bake 25 to 30 minutes or until light golden brown. Cool completely in pan on wire rack. Cut into bars. Store tightly covered.
- Stir in 1 cup raisins or chopped nuts.
- Omit spices; stir in 1 cup semi-sweet chocolate chips, butterscotch chips or peanut butter-flavored chips.
High Altitude Adjustment: Increase flour to 1-3/4 cups and bake as directed.