Okay, I'm going to go out on a limb here. How old is your son? How about having him take responsibility for his own fueling? At what point will he become responsible for himself? How is he going to learn which food choices support his running best, if the choices are being made for him? Not your responsibility to do everything for him mom.
Lots of great suggestions here. Just sharing another point of view.
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3,684 9/21/17 3:02 A
Thank you all again! He subscribes to Runner's World, so I will go grab those recipes. You just made the rest of the season easy for me. I'll just start at the top of this thread and make the suggestion meals as I really dislike meal planning!
Try rethinking your meals into components: protein, grain and veg. If you make two veg, a protein and a grain that makes a meal for everyone. You can eat more of the veg and less of the grain, and he can eat more of the grain and less of the veg. So let's say your protein is pork. You make some quinoa with onion and peppers as the grain with some veg. Asparagus is the side veg. Your son gets a larger portion of the quinoa and you have a smaller portion of the quinoa. Same meal, different portions based on needs. If you wanted baked potatoes as a side, you might have the smallest potato or half a potato, the son gets the largest potato. You might top your potato with a lot of broccoli and salsa and a little bit of cheese while your son adds a lot of cheese and some sour cream.
Another way to think about it is to make the same toppings for everyone and then adjust the base to the person. So you might grill some chicken, mushrooms and squash. You have the grilled foods with a bad of greens. Son has the grilled foods with a bed of pasta. Other members of the family pick one or have a little of each bed.
I'd also highly recommend checking out the Runner's World cookbook. I just randomly opened my copy and it came to chicken stir fry with green beans and broccoli. Serves four and has 318 cals, 23 g carbs, 7 g fiber, 33 g protein and 13 g fat. Yes, there are more carb heavy recipes (the next two pages are Chicken with Asparagus, mushooms and rice at 42 g carbs and Red Beans and rice with Turkey Sausage at 56 g carbs), but again, make the basics for everyone and then tweak at the end (portion size, condiments, and the "bed" of the meal). My absolute favorite recipe from the book is Jerk Shrimp with Sweet Potato and Black Beans, which has 20 g carbs in a serving. I love adding dark green leafies (kale, collards, whatever is on hand and needs to be used up) to this recipe. This book also indicates the lower calorie recipes, which means you can eat a portion and your son can eat two if he needs to.
Another option is to serve him the same food that the rest of the family eats, but serve him an extra portion of the starch, if you're having one, or add on a simple starch just for him, and have him limit his meat serving. So, if you're eating Mexican food, you could give him a large serving of beans and rice, if it's Italian, he gets double pasta and a few pieces of Italian bread, if it's roasted chicken/meat, he gets a side of a baked potato or sweet potato (or two!), etc. You can also encourage him to eat carb filled snacks in between meals, like granola bars, bagels or fruit smoothies - even adding fruit juices or carby drinks like chocolate milk to his diet will significantly up his carb count.
I used to run long distances (not marathon level, but 10 milers) and for a race, I would follow a plan like this one: https://www.runnersworld.com/nutrition/the-right-way-to-carbo-load-before-a-race
current weight: 141.2
Fitness Minutes: (10,651)
9/19/17 9:26 A
Thank you for all the great suggestions! Sometimes I need help viewing outside of the box. I love freezer meals - just never thought of doing some just for him. I also didn't think of the carbs outside of pasta. Thank you to everyone! Keep the menu suggestions coming; my hubby nor I were runners. This is all new to us.
I like the idea of making extra food ahead of time and then simply reheat as needed.
As for the whole concept of carb loading...
I am also an endurance athlete. I do not carb load because there is only so much glycogen muscles can hold and if you are eating a healthy nutritious diet leading up to an event then there is no need to try and cram extra "energy" into an already full muscle storage system.
That said, if your son is set on carb loading then like Michelle said choose healthy carbohydrates like sweet potato, vegetables, fruits and nuts.
When you make the extra carbohydrates for your son that doesn't mean you have to eat them. I'd rather eat more spaghetti sauce and salad than the flavourless, high calorie, low nutrient filler food aka pasta.
When making the decision to live a healthier lifestyle it's often hard but important to learn how to say no to foods that tempt us. It takes strength to say no but the more you do it the easier it gets.
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I'm a Certified Non-Practicing Personal Trainer.
I'm not a doctor or dietitian. I'm just a real whole foods nutrition nerd.
I eat mostly vegetables, fats, meats, some fruit and dark chocolate. Unprocessed and preservative free food. And it's changed my life!
5'4" Maintaining my goal weight of 124-128 lbs since 2012 40 years old 2 kids
Lowering my A1C and keeping my blood sugar levels steady eating LCHF.
I suggest bulk-cooking the appropriate meals for your son and freeze them in single serve containers. That way he can get what he needs when he needs it, but you can still enjoy what you need/want. Pasta freezes well, and so does stir-fried Rice/veggies etc.
You might also look to making some baked stuffed potatoes, with a variety of add-ins in the potato mix. Cheese, assorted veggies, baked beans and canned tuna go well. Depending on what is in them they would keep a few days in the fridge.
Fruits and veggies are abundant in carbs. If he prefers starchy carb sources, I would just make him a simple personal side dish. Rice, sweet potatoes, legumes, and other starchy foods tend to be easy to prepare IMO.
Edited by: MICHELLEXXXX at: 9/19/2017 (02:56)
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current weight: 105.0
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4,623 9/18/17 5:10 P
I would suggest you plan ahead for his "carb days"...by making and freezing some meals you would rather enjoy. Then make his spaghetti (!) while you thaw your dinner and cook a big batch of veggies like broccoli to go with both. You get most of the broccoli...he also gets some healthy greens along with his pasta.
I often make double the portions when I cook chicken breast ...then freeze the leftovers in individual portions for microwaving or to take camping. You can do this with any meat.... Use frozen veggies for a quick addition if you don't want to take the prep time for fresh veggies and cooking them.
Another idea is to just scramble yourself some eggs with leftover veggies for your dinner....
Patti New Rules: Veggies; then Protein; then Carbs! Exercise 10 min after meal...!
current weight: 135.0
Fitness Minutes: (10,651)
9/18/17 3:48 P
I'm trying to lose weight, but one of my children is a distance runner. He likes to carb-up starting 2 days before a race. Other than making 2 meals each week, does anyone have any great meals that both of us can enjoy? I'm really tired of spaghetti too.
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