Tag Archives: racing weight

How The Pros Eat: Gina Crawford

A successful competitive swimmer in her youth, Gina Crawford was a young woman without a sport between the ages of 17 and 24, when she discovered triathlon. Since turning pro, the New Zealander has won 12 iron-distance races and broken 9 hours on four occasions. The mother of a three-year-old boy, Gina has also recorded four top-10 finishes at the Ironman World Championship, including an eighth-place finish last year. Her 2015 season got off to a good start with a victory at the New Zealand Long-Distance Triathlon Championship.

Website: ginacrawford.blogspot.com
Twitter: @Gina_Crawford

What is your racing weight?

52 kg (114 lbs)

What are your personal dietary “rules”?

I try to keep foods as natural as possible, cutting out processed foods wherever possible. I also try to eat mostly organic foods and grow most of our fruits and vegetables ourselves.

I don’t have any strict rules as such. When I began the process of cutting out processed foods several years ago, my tastes changed and now it is good nutritious foods that I crave rather than “junk” foods. I eat a pretty balanced diet of carbs, proteins, and fats. I never buy low-fat items. I have whole creamy milk and yoghurts, etc. I believe that the low-fat items have extra sugar added and I think you need the higher fat to feel full and therefore not to binge on junk foods later in the day.

Proteins I eat directly after a training session. When it comes to sugar, I really would like to reduce the amount I eat; I have a sweet tooth and a bit of a sugar addiction (probably like most people). While I can reduce sugar quite easily when I am in time away from training, I find that once in heavy training it is impossible for me as I need the calories to get through my heavy load and without it I just feel terrible and weak (withdrawal symptoms?!).

For me, apart from trying to eat non-processed foods and a diet high in vitamins (lots of fruits and veggies), I don’t restrict anything. If my body wants it, I have it, and I find I am a pretty stable weight throughout the year. When I have time away from training I don’t tend to crave the higher energy foods, and then when in high training I do, but the weight drops to race weight quite easily as I am using up so many calories that it is hard to keep up (in my bigger weeks I am exercising around 30 hours per week).

What’s a typical breakfast for you?

I make a cereal with oats, chia, flaxseed, coconut, raisins, and usually have it cooked as a porridge with whole creamy organic milk. I have it with lots of fruit, whatever is in season.* Sometimes if I have a really big session ahead I will also have toast.

[*It’s early summer now in New Zealand. That means peaches, plums, strawberries, blueberries, red currants, and raspberries.]

A typical lunch?

I tend to eat a lot of eggs, either boiled, scrambled or an omelette. Some kind of veggies* or salad and often some cheese on toast. Again lots of fruit.

[*Lately it’s been spinach, silverbeet, beetroot, zucchini, carrots, and cabbage.]

A typical dinner?

A pretty balanced meal, with protein (either chicken, venison, or beef), carbs (usually rice or potatoes) and lots of salad and vegetables. For dessert I will have fruit with yoghurt or ice cream.

What’s the biggest change you’ve made to your diet since college?

My diet is vastly different since college. I was not involved in sport back then, and didn’t start my path to fitness until 25 years old. My diet back in college was very budget dependent. I ate a lot of sausages, white bread and biscuits. I also ate a lot of processed foods, packet sauces filled with preservatives and noodles and macaroni cheese packet meals, again with a lot of preservatives. I have now cut all of that out, and the thought of eating what I ate back then makes me feel ill.

Bacon, potato chips, or ice cream?

Definitely ice cream! I also like to make this myself in order to cut out a lot of the unnecessary “gunk” that is in most brands.

How the Pros Eat: Gabriele Grunewald

Gabriele_Grunewald

Gabriele Grunewald, 27, is a top American middle-distance runner and the reigning U.S. indoor 3000m champion. Her many other accomplishments include a fourth-place finish in the 2012 U.S. Olympic trials 1500m and a third-place finish at the USA 1 Mile Road Championships. A native of Minnesota and a graduate of the University of Minnesota, Gabe now represents Team USA Minnesota and Brooks. She is a two-time cancer survivor. Follow her on Twitter at @gg_runs.

What is your racing weight?

~112

What are your personal dietary “rules”?

I don’t necessarily have “rules” — but I try to make a fruit or vegetable a part of every meal. I also try to eat whole grain options instead of refined whenever possible, and I try to cut out fried foods almost completely when I’m in the peak of my season.

What’s a typical breakfast for you?

Usually I’ll have some form of a hot cereal or oatmeal topped with berries and nuts. And a cup of coffee (or two, or espresso).

A typical lunch?

Turkey or tuna sandwich on whole wheat, accompanied by a cup of vegetable soup or a salad. Some combination of those, or sometimes I’ll eat leftovers from last night’s dinner. As a snack at some point throughout the day, I’ll have a yogurt, banana or a Generation UCAN shake.

A typical dinner?

Grilled barbecue chicken is a favorite — with something like sweet potatoes and black beans. Tonight I’m baking salmon and having brown rice and green beans. Spinach/kale side salads usually make an appearance at dinner too.

What’s the biggest change you’ve made to your diet since college?

I’m just a lot more consistent with my diet throughout the day. In college I was always on the go, sometimes not eating enough before or right after practice. I would have a huge dinner to compensate for not eating throughout the day. Now, I’m always able to fuel properly. Having a Generation UCAN before workouts and their protein version post-workout has taken the guesswork out of what I should be fueling with before a workout. Also, I have more time to cook so I can experiment more with new foods and have more variety in my diet. I’m also a bit more conscientious of my diet during the peak of my season when I’m tapering my training.

Bacon, potato chips, or ice cream?

Chips! Kettle chips or tortilla chips for me.