Hi all! I am relatively new to the endurance world and am struggling with my nutrition and food intake. I am a 23 year old male, and my height is 6’ 1. In the past 2ish years I have managed to lose a lot of excess fat/body weight going from ~200 pounds to my current weight of ~160. I am now getting into triathlon with the help of trainerroad and have noticed that I often lack the energy to get through workouts in the later part of the week. I believe this is because of a lack of caloric intake. My typical week day looks like this:
Morning workout (swim or run) burn ~300 calories.
Breakfast: 2 hardboiled eggs, 1 banana ~300 calories
Lunch: 1 raw bell pepper, 1/2 cup of almonds, 6 oz chicken, 1 apple ~ 600 calories
Dinner: 1 cup rice (or a sweet potato), 2+ cups of some veggie, and 6-8 oz of some meat. ~600-700 calories
Night workout (typically a bike session) burn ~400-700 calories
So my caloric intake is only around 1600 calories while I burn almost ~1000 calories on a big workout day.
I definitely need to add in more complex carbohydrates throughout the day, I am open to any and all suggestions! Please note I am a graduate student and do not have a lot of extra time/money to prepare food in my current schedule, so relatively quick and inexpensive would be nice but is not necessary.