Nutrition Nutrition Nutrition

Went to a talk about nutrition with a focus on endurance athletes. Some things I took away from it was:
1) That I don't eat enough - Eat within an hour of waking and every 3 to 4 hours, ie. snacks :)
2) I don't eat the right foods. Bacon falls under fat and not proteins :( Spam is also not a good choice.
3) Make sure I take in both carbohydrates and proteins when I eat.
4) Whatever my daily caloric intake should be (ie. 2000), what I eat during exercising doesn't count towards it.
5) I asked about vitamins, pills, etc. that people take daily. Here is what I got from everybody: Multi-vitamin - a basic, generic one
Omega 3 fatty - fish oil or flax seed...
Vitamin e
Glucosamine

There were other good tidbits and I'll update this list as I remember them. Also, please feel free to comment.