From the August 2004 issue of Runner's World
Periodization For Idiots
How do you apply the principles of periodization to your diet without complex nutrient calculations? Remember that the concept of eating more carbs during your heaviest training is more important than trying to adhere to specific numbers.
But when you're upping the miles, adding just one of these mini meals per day gives you the extra carbs you need to keep running strong.
1 cup vanilla yogurt + 1 cup fresh fruit (60 grams carbs)
Bonus Benefit: provides over 40 percent of your daily calcium needs
1 cup orange juice + 1 banana (52 grams carbs)
Bonus Benefit: packs almost 200 percent of the Daily Value for vitamin C
1 slice banana nut bread + 1 cup skim milk (about 45 grams carbs)
Bonus Benefit: gives you 25 percent of the Daily Value for calcium
1 PowerBar energy bar + 8 oz PowerBar Endurance sports drink (62 grams carbs)
Bonus Benefit: provides plenty of sodium and potassium to keep you well hydrated
Smoothie of 2 cups skim or soy milk + 1 1/2 cups strawberries + 2 Tbsp soy
protein (about 50 grams carbs)
Bonus Benefit: contributes about 5 grams of fiber
1 1/2 cups multigrain cereal + 1 1/2 cups skim milk (54 grams carbs)
Bonus Benefit: contains over 100 percent of the Daily Value for iron
1 bagel + 1 banana + 1 Tbsp nut butter (about 75 grams carbs)
Bonus Benefit: provides 12 grams of protein
