For the past month or so I have been working for DMNmedia in The Dallas Morning News building which means that my days are no longer filled with working from home in shorts and a t-shirt. I have a commute that can take anywhere from 30 minutes to 1 hour depending on traffic. I am on the go all day with sales calls and managing a team of reps to help sell our digital assets to clients. It can be demanding and tiring especially at the end of the day when the idea of cooking can sometimes make want to cry. Throw in the fact that I am doing double workouts on some days with a run in the morning and a trainer ride in the evening and my normal 80-year-old dinner time of 4pm is now closer to 7:30-8:00pm. What this means is that I am more like the majority of the people reading this blog than not.
Over the past month I have learned a lot about how to organize my time to be as efficient as possible. The day is broken down into 1 hour blocks so if I decide to hit snooze and I am get up 9 minutes later than the workout is going to be 51 minutes instead of 60. That is just the way the cookie crumbles. What I cannot ignore are my hunger queues. When the body is hungry it is important to feed it, even if the idea of cooking after my evening workout is not appealing. When I was contacted by Sarah Grey about a guest post for weeknight dinners I was happy to accept her offer because I know I am not the only one dealing with this issue.
The week night dinner ideas are rather simple and easy yet they provide you with the macronutrients you are going to need if you are training for an endurance event.
Nutrition is important for everyone, but it is especially important for athletes, who are asking more of their bodies than the average person. Important things in athlete nutrition include quantity: you have to eat enough so your body has everything that it needs, which will be a lot if you’re doing endurance training daily. Regularity is another indispensable element to a good diet. You have to eat at correct timing intervals, so that your body has constant and steady nourishment. It’s best to eat not just regularly, but at the same time every day, so that your GI levels will remain constant. Eating after a workout, when muscles are hungry for nutrients and worn out, is really important. The thirty to sixty minutes immediately following your workouts is ideal. Try having about one gram of carbs per kilo of body weight, and roughly twenty grams of protein after your workout. Wait a few hours until you consume any fat, and avoid sugar. Because the diet of an endurance athlete is so particular, it’s pretty essential to learn to cook, so that you can pack everything you need into the diet you have. You won’t be able to eat like everyone else. Here are some weeknight recipe ideas, just to get you thinking. I recommend having a cache of ‘fallback’ recipes close by in your kitchen, all nutritious and packed with protein. This book is useful too. Use this list to let you imagination run wild.
- Steak sandwich.
This should mean a piece of lean, organic, free range meat in a low GI, gluten-free wrap with some vegetables thrown in there somewhere, and a big glass of water or herbal tea on the side.
- Falafel and tzatziki
As always, add some chick peas and veggies to this one. Make your own tzatziki to regulate the quality.
- Power smoothie
Throw in raw eggs, protein powder, kale and green vegetables, honey, banana.
- Eggs with avocado and vegetables
Boiled eggs are packed with protein and micronutrients. Avocado is filled with essential fatty acid. Add some dressing and veggies and voila.
- Sardine salad
You can sub this one for tuna as well. Just add your favourite greens and dressing.
- Salmon steaks
Grilled or steamed is best.
- Cobb salad
An old favourite.
- Chicken and broccoli
Just make sure it’s organic and free range chicken!
Thank you Sarah for your blog post.
What Is Your Weeknight Dinner Go To?
For me I can be found making egg sandwiches with roasted vegetables or veggie burgers and sweet potato fries. I live by the cooking motto of Keep It Simple, Keep It Easy, Keep It Clean. This is especially true when it comes to the weeknight dinner when all you want to do is go to bed.