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.

[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!

[kacie tri-ing]

V-I know you cut WAY down on sugar, do you take in any now? Any natural ones?

[Veronica]

Oh I defintely eat some sugar still. I have a major sweet tooth. My days of four Red Bulls and a Snickers bar are gone though. I just try to make it all count instead of being overkill.

Artificial sweetners mess with head and taste funny so I avoid them.

Veronica