The first thing I thought I'd mention was the book's recommendation about recovery meals/protein. It recommends 30 - 40g of protein within 30 minutes.
First, this is a really short timeline. I usually run after work and before dinner, so I eat dinner afterward. In principle, this works, but trying to clean up from a run and then get a decent meal in me within 30 minutes is hard. On the weekends with my longer runs, it's even more difficult. Other thoughts on this?
Second, the book mentions that usually recovery meals have a 3:1 carb
rotein ratio. It kind of says that "yeah, you should do this" but then never mentions the carbs part again that I recall. So that means if you have 30g of protein, you need to also include 90g of carb. That's 120g of food, which is 480 calories! Again, for an actual meal, this is probably a reasonable amount of calories, but it's maybe 25% of the calories for the day, so if it's not a "meal", it's a big chunk of calories.
Curious if anyone has been following these guidelines, or if not, if you're planning to try to do so.
Numbers are not my thing, and I don’t have the time or interest for counting anything - grams, calories, or minutes! I also deal with chronic low blood sugar, so I’ve made a habit for 40 years of eating every few hours and making sure each meal and snack has a good mix of complex carbs and protein to keep my blood sugar level up without crashing. My approach to adding more protein so far has been simple:
Some kind of high-protein food as soon as I finish my workout: Greek yogurt, protein shake, cottage cheese, mini-Gouda cheese with crackers, hard-boiled egg, etc. On weekdays, I exercise after work, so this is basically an extra snack between workout and dinner. Weekends, it usually comes between bfast and AM snack times. No, it’s definitely not 30g, but by the time I add in dinner or my usual AM snack, I’m probably hitting that in total.
That’s really the only change I’ve made. I still eat bfast, AM snack, lunch, PM snack, dinner each day and I haven't changed those up from my norm. An average day might be:
Bfast - oatmeal made with skim milk, plus berries, a teaspoon of almond butter, drizzle of honey
AM snack - Geek yogurt
Lunch - biggish sliced chicken breast sandwich on oatmeal bread, salad with avocado (protein!) or feta
PM snack - Clif bar and banana
Post-workout - protein shake made with skim milk
Dinner - salmon, broccoli, baked sweet potato
I’m not a big eater, and find all this daily consumption a chore TBH. Just adding in the extra calories of that post-workout snack has probably done me a LOT of good from a fueling standpoint; it’s hard to say if it’s that or the extra protein, or both, but I feel much better since adding it in! I seem to have less muscle soreness after hard workouts, and more energy overall. I’ve also lost weight - which wasn’t a goal and wasn’t necessary: I was at a healthy weight to start. But it’s only been a few pounds and seems to have leveled off, so I’m not worried about it: I had a little wiggle room within the range of healthy. Just an interesting by-product that could have something to do with more calories and protein, and/or the extra weight in strength training (which is a whole separate post!)
I’ll be 47 in February. I have hypothyroidism and Pernicious Anemia. 
), my mom fell on Nov 7, we were at disney for W&D, she fractured her femur. Had surgery on Nov 8. She is 82, has hypertension, diabetes type 2 and kidney disease. She was in the hospital for 2 weeks with issues, but today we did move her to a rehab facility. She has been very sedentary and has not yet been able to get out of bed at the hospital. I am hopeful for rehab but ugh.
