Saturday, October 15, 2011

Half-Ironman Training - Last week & Nutrition

Last week will be to focus on nutrition. Need to cut on caffeine & add carbs...

Carbohydrates are your primary source of fuel and are crucial if you hope to finish a race like a half-ironman... and this is what I plan on doing. :)

Carbohydrate include bread, cereal, pasta, rice, fruits & vegetables.

Food sources high in carbohydrates

Most athletes know the importance of carbohydrates. And many see their main source coming from breads, pastas and cereals. However, the table below will show you further examples of foods that do provide carbohydrates.
In selecting the food source, the food group is first identified and the amount taken compared to the amount of carbohydrates received in grams. Also shown, is the amount of calories each serving contains.

Food GroupCarbo’sCalories
Chocolate milk (1 cup)26208
Low fat (2%) milk12121
Pudding (any flavor) (1/2 cup)30161
Skim milk (1 cup)1286
Yogurt (fruit-flavored, low fat) (1 cup)42225
Yogurt (frozen, low fat) (1 cup)34220
Beans (higher % of complex carbohydrates; more nutrient dense)
Black eye peas (1/2 cup)22134
Garbanzo beans (chick
peas) (1 cup)
Navy beans (1 cup)48259
Pinto beans (1 cup)44235
Refried beans (1/2 cup)26142
White beans (1 cup)45249
Fruits (higher % of simple carbohydrates; less nutrient dense)
Apple (1 medium)2181
Apple juice (1 cup)28111
Applesauce (1 cup)60232
Banana (1)27105
Cantaloupe (1 cup)1457
Dates (dried)(10)61228
Fruit Roll-Ups (1 roll)12
Grapes (1 cup)28114
Grape Juice (1 cup)2396
Orange (1)1665
Orange Juice (1 cup)26112
Pear (1)2598
Pineapple (1 cup)1977
Prunes (dried)(10)53201
Raisins (1/2 cup)79302
Raspberries (1 cup)1461
Strawberries (1 cup)1145
Watermelon (1 cup)12
Vegetables (higher % of complex carbohydrates; more nutrient dense)
Carrot (1 medium)831
Corn (1/2 cup)2189
Beans, Lima (1/2 cup cooked)20108
Peas, green (1/2 cup)1263
Potato (1 large, baked, plain)220
Sweet Potato (1 large)28118
Three-bean salad (1/2 cup)2090
Grains (higher % of complex carbohydrates; more nutrient dense)
Bagel (1)31165
Biscuit (1)13103
Breadsticks (2 sticks)1577
Bread (white)(1 slice)1261
Bread (whole wheat)(1 slice)1155
Cereal, ready to eat
(1 cup)
Cookie (oatmeal raisin)(1)962
Cornbread (1 square)28178
Cream of Rice (3/4 cup)2195
Cream of Wheat (3/4 cup)2096
English Muffin25130
Fig Bar (1)10
Graham crackers (2 squares)1160
Granola bar (honey and oats) (1 ounce)19125
Hamburger bun (1)21119
Hot dog bun (1)21119
Noodles (spaghetti)(1 cup)34159
Oatmeal (1/2 cup)1266
Oatmeal, Quaker instant, flavored (1 packet)25110
Pancake (4 inch diameter)1041
Pizza (cheese)(1 slice)39290
Popcorn, plain (1 cup, popped)626
Pretzels (1 ounce)21106
Rice, white (1 cup)223
Rice, brown (1 cup)232
Saltines (5 crackers)1060
Tortilla, flour (1)1585
TriscuitsTM (3 crackers)1060
Waffles (2, 3.5″ x 5.5″)17130

There are plenty of sources to choose from, giving you variety in your quest to establish the ideal diet which will give you all the energy and sustenance you will need.

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