Yestersday I taught 2 RPM classes and 1 pump class and I clearly hadn't eaten enough as I awoke at about 2am this morning nearly ready to chew my ankles off! Anyway, I try to eat a good mix and protein and carbohydrates at each meal and eat 5-6 times a day, every 2 1/2 - 3 hrs (religiously).
My breakfast rotates between an omlette (2 whole eggs + 4 whites) with veges + 1 piece mulitgrain toast, multigrain weetbix with 1 tbs LSA and cinnamon, oats/egg whites/cottage cheese blended to make a pancake topped with natural peanut butter/75g banana and sugar free maple syrup. If I am really hungry, 45g oats with cinnamon, peaches and flaked almonds. Lately I have been known to indulge in a bagel with light cream cheese on the weekend.
Lunch is usually chicken, broccoli and sweet potato, chicken/pasta/salad, multigrain/soy linseed roll with chicken/tuna and salad.
One snack is 1/2 cup milk, 75g berries, flax oil and 30 g protein powder. I also have multigrain ryvitas with cottage cheese mixed with spanish onion, avocado and diced tomato. I will also have yoghurt with LSA or a small handful of almonds. Today I had wholemeal crumpets with natural peanut butter, banana, cinnamon and sugar free maple syrup.
Dinner is usually some type of meat/fish with vegetables, stirfry, omelette if I am lazy.
Preparation is crucial as is diarising everything that passes your lips. If you keep a record of your exercise, nutrition and your sleeping habits a good PT should be able to identify the areas in which you are doing well and other areas that require adjusting.