Fueling Is A Part Of Training.
Base calories you burn per day (as a non-athlete): 2000c
Every mile you run, you burn: 100c
If you ran 8 Miles in a day, at MINIMUM you should have 2800c total.
Carbs (Pre-Run)
Before Easy Runs: 500c + (eat 1hr+ before) Before Workouts: 700c + (eat 2hrs + before)
Carbs = aerobic fuel.
Dave's Killer Bread
Brown Rice
White Rice
Oatmeal
Rating: 100 / 100
- Each Slice: 110c
- 22g of Carbs per splice
- 6g of Protein per slice
- Low Sugar
Rating: 100 / 100
- 1 Cup (Uncooked): 700c (143g)
- 14g of Protein
- Low Sugar
Rating: 100 / 100
- 1 Cup (Uncooked): 700c (143g)
- 13g of Protein
- Low Sugar
Rating: 100 / 100
- 1 Cup (Uncooked): 360c (66g)
- 10g of Protein
Pasta
Rating: 100 / 100
- 1 Serving (Uncooked): 210c (66g)
- 8g of Protein
Bagels
Sourdough Bread
Rating: 94 / 100
- Each Bagel: 280c
- 52g of Carbs per bagel
- No Fat
- Low Sugar
Rating: 78 / 100
- Each Slice: 140c
- 22g of Carbs per slice
- 5g of protein per slice
- No Sugar
Lentils
Rating: 100 / 100
- Each Slice: 680c per cup
- 115g of Carbs per serving
- 50g of protein per serving
- Low Sugar
Quinoa
Rating: 100 / 100
- Each Slice: 620c per cup
- 110g of Carbs per serving
- 24g of protein per serving
- No Sugar
Protein (Post-Run)
Consume within 30 Minutes of finishing activity.
Protein = fuel to recover.
Cage Free Eggs
Protein Shake
Rating: 94 / 100
- Per Egg: 70c
- 6g of protein
Rating: 100 / 100
- Per Bottle: 230c
- 32g of protein per bottle
- Low Sugar
Wild Salmon
Ground Bison
Rating: 100 / 100
- Per 1/2lb: 320c
- 50g 1/2lb of protein
- Low Carbs
Rating: 100 / 100
- Per 1/2lb: 320c
- 57g 1/2lb of protein
- Low Carbs
Ground Beef
Whole Milk Yogurt
Fairlife Whole Milk
Cliff Bar
Rating: 92 / 100
- Per 1/2lb: 300c
- 50g 1/2lb of protein
- Low Carbs
- Fats (go for leaner, 93/7 is good)
Rating: 90 / 100
- Per Cup: 230 Calories
- Per Cup: 25g of protein
- Low Carbs
Rating: 90 / 100
- Per Serving: 150 Calories
- Per Serving: 13g of protein
- Per Serving: 6g of sugar
Rating: 54 / 100
- Per Bar: 250 Calories
- Per Bar: 10g of protein
- Per Serving: 17g of sugar
Fruit (Post-Run)
Consume within 5 Minutes of finishing activity.
All Vegetables are important, include with bigger meals.
Apple
Rating: 100 / 100
- Per Serving: 50 Calories
- Per Serving: 14g of carbs
- Per Serving: 10g of sugar
Banana
Rating: 100 / 100
- Per Serving: 90 Calories
- Per Serving: 23g of carbs
- Per Serving: 12g of sugar
Strawberries
Blueberries
Rating: 100 / 100
- Per Serving: 30 Calories
- Per Serving: 8g of carbs
- Per Serving: 5g of sugar
Rating: 100 / 100
- Per Serving: 60 Calories
- Per Serving: 14g of carbs
- Per Serving: 10g of sugar
Rasberries & Blackberries
Oranges
Rating: 100 / 100
- Per Serving: 40 Calories
- Per Serving: 11g of carbs
- Per Serving: 5g of sugar
Rating: 100 / 100
- Per Serving: 50 Calories
- Per Serving: 12g of carbs
- Per Serving: 9g of sugar
Watermelon
Rating: 100 / 100
- Per Serving: 30 Calories
- Per Serving: 8g of carbs
- Per Serving: 6g of sugar
Grapes
Rating: 100 / 100
- Per Serving: 70 Calories
- Per Serving: 18g of carbs
- Per Serving: 16g of sugar
Bulk Meals
Big calorie options that you can meal prep.
Pasta + Meat Sauce + Steamed Broccoli
- Lasts 3 Meals
Rice + Chicken + Green Beans
- Lasts 3 Meals
Rating: 100 / 100
- 2 Boxes of Pasta: $4.40
- 1 Bottle of Meat Sauce $4.00
- 3 Heads of Steamed Broccoli: $4.50
Total Price: $12.90 ($4.30per meal)
Calories per meal: 960c
Rating: 100 / 100
- 2 Cups of Rice: $0.50
- 1lb Chicken $4.50
- Bag of Green Beans $3.50
Total Price: $8.50 ($2.83per meal)
Calories Per Meal: 1100c
Lentils + Salmon + Spinach
- Lasts 3 Meals
Rating: 100 / 100
- Lentils (2 Cups)
- Salmon (1lb)
- Spinach (1/2 box)
Total Price: $28 ($7.00 per meal)
Calories Per Meal: 1000c
2 Cups of Rice + 8 Eggs
- Lasts 2 Meals
Rating: 100 / 100
- 2 Cups of Rice: $0.50
- 8 Eggs $2.00
Total Price: $2.50 ($1.25per meal)
Calories per meal: 1100c
