- time, or the night before (and store overnight in a refrigerator), and take it
with you to work or school in a thermos. You may need two flasks, depend-
ing on the quantity of the concoction you make up, and the flask size. Blend
together ingredients that you can digest easily. For most people, the base
item will be milk. Enrich it with things that are usually compatible, e.g.,
skim milk power, yogurt and cottage cheese.. Raw eggs can kill people, due to salmonella poisoning. Do not take a chance
on eating raw or undercooked eggs. Cook your eggs well, even if you are
using them in blended drinks.. Perhaps you will want to eat solid food three times a day—breakfast, lunch
and dinner—and have three liquid feeds in between. Perhaps you will prefer
four solid-food meals and two milk-based drinks. Perhaps you will prefer
six similar-sized solid-food meals each day. Perhaps you will mix it up from
day to day. No matter what, get organized so that you have ready-made
daily dietary schedules that satisfy your caloric and nutritional needs. Find
what works best for you as far as your digestive, culinary and practical limits
permit.Special meals
Breakfast
. Especially when in hard training, always eat breakfast. After eight or more
hours since you ate last, your body needs a quality meal. If you skip breakfast
you will miss one feed a day, and extend the fasting period. is will start
your day in catabolic mode rather than anabolic mode. Your first meal of the
day does not have to be a traditional cereal-based one, though breakfast is a
common time to have a fiber-rich meal. Make breakfast any quality food you
want, and include a good portion of animal protein. But do not overeat. You
want to be feeling hungry within three hours, for meal number two. Make
time for breakfast. If you are pressed for time in the morning, prepare your
breakfast the night before.Pre-workout meal
. As noted in Chapter :
rough trial and error, discover the food types, balance and quantities that
will carry you through an intensive workout without any waning of energy. It
may, for example, be a bowl of wholegrain pasta topped with grated cheese, or