By Guy Lawrence
Guy: Whether you are a professional athlete or a weekend warrior, there are great clues here to what one should and shouldn’t be eating to feel awesome and be at your best fighting weight!
We asked 180 Ambassador and Crossfit athlete Ruth Anderson Horrell what a typical day of eating looks like and to take some pics (there are a few questions in there that I was curious about too). You won’t find any wheat, gluten, processed sugar or packaged food here. But do note how much good fats she eats! Over to Ruth…
Do you count calories or portion control?
I don’t count calories but I do portion control persay. I’m very diligent with getting my protein requirements and essential fatty acids with each meal. Most of my carbs I tend to have after my workouts and with evening meals.
Do you eat any grains, wheat or gluten?
Only with a cheat meal which is once a week. Otherwise I don’t touch them or feel like them.
Do you take any other supplements?
I take amino acids & 2g of fish oil with breakfast & post workout. 180 protein supplement doesn’t count as it’s more like a whole food high in protein :)
How many times a day/week do you train?
It’s usually 3 days on and then one day off. Each day consists of roughly 3hr 30min of training which can be split into two separate sessions… Just depends on my regime at the time.
I have a black coffee with coconut oil added every day first thing! Tastes great helps me get those essential fatty acids.
Then I have 3 eggs cooked in 1 tsp of olive or macadamia oil. Add 2 tbs coconut oil and 1/2 scoop of 180 protein powder on top and with a lil’ water. Weird but this is what I have. Again more essential fats, protein & whole food.
An avocado and a handful of sunflower seeds. (More essential fatty-acids)
This is when I’m low on groceries: This is my quick salad when I’m running out of fresh ingredients. I always keep some canned fish in my cupboard for emergencies (ie. didn’t get my groceries done and have no fresh meat). When I do have fresh meat, the protein (meat) will be generally chicken (7oz) or fish. My protein meat portions are usually 7oz everyday.
1 can drained tuna, celery coleslaw & some mayo, 2 x tsp of olive oil and a bunch of veggies, (this pic was celery from the garden). The veggies will vary from broccoli to other leafy salads and cabbage.
Post WOD (after exercise)
Favorite post wod nutrition. Simply squeezed banana berry smoothie or spirulina banana smoothie (250mls & carbs) plus 200mls water then add in 2 x 50g scoops of 180 protein powder. I mix this post WOD add another glass of water and have my fish oil at the same time. This is a delicious treat for getting through 2.5 hours of training. I have one of these a day after my crossfit training (2.5 hours or so, so yes Im allowing myself some sugar, and Im ok with this), after lifting for an hour at night I just have my chicken and sweet potato (carbs).
7 ounces of chicken cooked with moroccan spice, 1 cup kumara on a bed of broccoli or cabbage. It is my standard dinner, and I make slight variations by changing spices and the types of green veggies, but I find chicken and sweet potato seems to make me feel best, and train the hardest.
How does your diet compare to Ruth’s? Do you have any questions for Ruth or us? Would love to hear them in the comments section below… Guy