More Food Thoughts

Some follow-up ideas on diet. Remember that I am not anutritionist, I just have several things that haveworked quite well for me in the past.

Key things:

• Make small changes and make them gradually - thisis the only way to ensure long term success.

• Remember that your diet is working for you - rightnow in its current format. Radical change is notrequired.

• Try to reduce your saturated fats - cheese,crackers...

• Ensure you get enough protein. Tuna is a goodsource.

• You need to ensure that you "reload" after yourevening workouts. Your recovery will be enhanced ifyou are able to eat veggies and lean protein after theevening workouts. This is particulrly important whenyou knock the sports bars out of the daily intake.This is a better way to manage your recovery becauseyou give your body what it needs, when it needs it.

• Don't watch your calories, watch your fats. Thiscan amount to the same thing, but if you combine itwith my advice to increase fruits, veggies and leanprotein, you'll be fine.

• Eat more fruits and veggies. To give you somecontext. Each day, I eat a dozen servings of fruitsAND veggies when I am training hard. Obviously, youdon't need to eat that much, but I'd recommendcranking up your intake. I think that whole fruits aresuperior to juices because the fiber in the fruitkeeps them lower on a glycemic scale.

• While I drop my starchy carbos during the day, Ieat them: (a) in the morning; (b) before/during/aftermega-workouts; and (c) during/after long workouts.Long is greater than 2.5 hours. Mega is greater than4.5 hours. When you drop the starchy carbos, you mustmonitor your carbo intake like a hawk. If you startgetting headaches or feel irritable after a longworkout, it could either be dehydration, lack of carbsor both. The most important time to recarb is within120 minutes of your workout ending.

I hope this helps,

gordo

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