Sports Nutritionist

[kacie tri-ing]

So....I have been on WW since October, and I have been really happy with it. At the beginning of the month, I started the first wave of Ironman training. Combining all that training with the points, I kept making mistakes with my fueling.

So, I am going to see a sports nutritionist on Friday (I am also vegetarian), and I am so excited.

I use a coach for my training, and my coach has used (and liked) this nutritionist, so I feel good about her. I just wanted to share. Any stories/advice/questions I should ask?

[michelem]

Sounds great!

Do what you can to create a food journal for the 10 days prior to your appointment. Most nutritionists want at least a 3-day journal, but 10 days gives an even better overview. If possible, include how you felt on those days (pooped out 30 minutes into training, or, stomach cramps while running, or whatever). Be as detailed as possible regarding your intake (liquid, solid, and supplements), your exercise, and your feelings (physical and emotiona). This will help the nutritionist pinpoint things for you to tweak/try, etc.

Let us know how it goes.

[kacie tri-ing]

Thanks!

I saw her, and it was really great. I am a vegetarian, have lost some weight using ww, and I am ironman training. She has me eating far more often, and WAY more protien than I have probably ever eaten. Started it friday, and I already feel more "even" as far as energy goes. I look forward to seeing how it works!

[michelem]

Sounds great! Keep us posted.

[OakLeaf]

Kacie, what does she have you doing for protein? Just more vegetables? I really struggle to get enough protein if I don't eat fish.

[kacie tri-ing]

Well, in all honesty, I will each fish sometimes, and not suprisingly, she encouraged that!

My protein choices are: egg whites, seafood, low/non fat dairy ( milk, cottage cheese, yogurt, hard cheese, greek yogurt), whey isolate protein powder (in oatmeal/smoothies/cooked into homemade protein bars) limited soy products, and almond/rice milk. She actually has beans as my high quality carbohydrate choice.

What do you eat to up the protein?

[OakLeaf]

What do you eat to up the protein?

... fish. And sometimes (once every couple of months) grass-fed local beef and pastured local poultry.

I know I need to radically change my breakfast habits to be able to get enough protein on a vegetarian diet. I do pretty much okay at dinner. Adding some nuts to my traditional American breakfast (grain and fruit) has helped, but it's not nearly enough.

I already radically changed my breakfast habits about five years ago, by eating breakfast at all. And I know I can't do a lot of cooking first thing in the morning. Maybe I just need to start having dinner leftovers for breakfast as well as lunch...

[kacie tri-ing]

Hmmm...I've thought about expanding to some responsible meat, but I just can't do it. I am eating breakfast smoothies now with protein powder, and then a couple hours later greek yogurt (15g of protein and no fat!), and I have been making home made protein bars (which are yummy!)

[Pedal Wench]

I can't drink regular milk (lactose intolerant), and due to increased risk of breast cancer, have to limit my soy intake. I loved my soymilk and cereal for my daily breakfasts. I've been looking at rice and almond milks, but they don't seem to have much, if any, protein. Are there brands that have protein added? Any that you can recommend?

[nolemom]

Would you mind sharing your recipe for the protein bars? I'm trying to buy less processed foods and would love to have an option for my long rides.

[vness]

Hmmm...I've thought about expanding to some responsible meat, but I just can't do it. I am eating breakfast smoothies now with protein powder, and then a couple hours later greek yogurt (15g of protein and no fat!), and I have been making home made protein bars (which are yummy!)

Hi... did you ever post your protein bar recipe? Would love to try it.
thanks
namaste,
v

[kacie tri-ing]

Hi... did you ever post your protein bar recipe? Would love to try it.
thanks
namaste,
v

You are right! I didn't! Here it is!
Ingredients

* 4 ounces soy protein powder, approximately 1 cup
* 2 1/4 ounces oat bran, approximately 1/2 cup
* 2 3/4 ounces whole-wheat flour, approximately 1/2 cup
* 3/4-ounce wheat germ, approximately 1/4 cup
* 1/2 teaspoon kosher salt
* 1 and 1/2 cup dried fruit
* 1 (12.3-ounce) package soft silken tofu
* 1/2 cup unfiltered apple juice
* 4 ounces dark brown sugar, approximately 1/2 cup packed
* 2 large whole eggs, beaten
* 2/3 cup natural peanut butter
* Canola oil, for pan

Directions

Line the bottom of a 13 by 9-inch glass baking dish with parchment paper and lightly coat with canola oil. Set aside. Preheat the oven to 350 degrees F.

In a large mixing bowl, combine the protein powder, oat bran, wheat flour, wheat germ, and salt. Set aside.

Coarsely chop the raisins, dried cherries, blueberries and apricots and place in a small bowl and set aside.

In a third mixing bowl, whisk the tofu until smooth. Add the apple juice, brown sugar, eggs, and peanut butter, 1 at a time, and whisk to combine after each addition. Add this to the protein powder mixture and stir well to combine. Fold in the dried fruit. Spread evenly in the prepared baking dish and bake in the oven for 35 minutes or until the internal temperature reaches 205 degrees F. Remove from the oven and cool completely before cutting into squares. Cut into squares and store in an airtight container for up to a week.

Now, here are my variations--
I have done chocolate whey powder and cherries for the fruit (this is DH's favorite).

I have used vanilla whey with cashew butter and dried blueberries and apples (might be my favorite!).

Then I want to try strawberry whey with blueberries and almond butter.

I have also started substituting splenda for the brown sugar.

Once I have the ingredients just sitting around, it's really easy!

[Veronica]

Is there a protein powder out there without any fake sugar - no sucralose, no stevia, no fake sweetners at all. Please don't tell me stevia is not really fake. It tastes fake to me. :-)

Veronica

[OakLeaf]

Actually I rarely see a protein powder (as opposed to meal replacement drinks) that's sweetened.

Brands I've used:

Nutiva hemp protein (with or without added fiber)
Nutribiotic rice protein
Peaceful Planet rice protein powder (can't find a label online...)

[kacie tri-ing]

Well, I am using a cheaper kind , but Hammer nutrition says:


One more point about whey protein: for a supplement, make sure you use whey protein isolate, not whey protein concentrate. Whey protein isolate is virtually lactose and fat free; many lactose-intolerant people can still use whey protein isolate because it contains only a miniscule amount of lactose. Also, whey isolate checks in at a sturdy 90-97% protein by volume, whereas whey concentrate runs only 70-80% protein by weight. Simply put, whey protein isolate is a purer protein, and the best protein you can put into your body after a hard workout, which is why HAMMER WHEY is comprised of whey protein isolates only.


I looked at the ingredients for the unflavored, and it doesn't have any sweeteners!