Kathy bolts through the door making a beeline for the blender, oblivious to the sweat trail forming through the kitchen.
She must chug her Green Smoothie in 30 minutes or the whole run will be a complete and utter waste.
Sometimes that’s how sports nutrition feels…a little insane, too many must’s and should’s, not enough how the heck do I actually make this work and WHY?!
Luckily, you know me.
I like simple. I love habits and I go absolutely gaga over researching things. So over the last couple of years, I’ve been diving in to learn what actually matters and here is your massive round up to pick and choose the things that will make the biggest impact for you.
Let’s start at the logical place, the beginning.
Find out what sports nutrition actually means and who should you work with? One of the key things you’ll learn here is what all those letters behind their names mean and that your personal trainer shouldn’t be your nutritionist!!
As a running coach, I can share little tips of what’s worked for me like using dried pineapple for a running fuel because it actually helps prevent digestive issues. BUT we shouldn’t be providing you meal plans or protein grams or anything else like that.
Once you’ve read that and have the basics, it’s time to move on to the areas that interest you the most! I’ve broken them down by topic.
PERFECTING FOOD TIMING
Do you actually need to force down food immediately post run??
It depends on your goals. You can indeed achieve good recovery and muscle gains without immediate food, but many find that if they wait to get protein/carbs they become ravenous throughout that day or the next, turning to less optimal choices.
Read more on managing hunger for distance running >>
Other tips to help you find the right foods at the right time:
- Best Post Run Meals for Recovery
- Best Pre-Workout Snacks
- What to Eat Before a Race
- Using Whole Foods on Long Runs
- 7 Carbo-Loading Mistakes to Avoid
- Learning to Hydrate Just Right
DIETARY PERFECTION
There’s only one thing that I dislike about Instagram and it’s the promotion of “perfect diets”. Six pack ab wearing ladies are talking nutrition and how eating only beans is the world’s best choice, while another says she eats a whole buffalo each day.
Exaggeration, maybe.
But the truth is there are some basic principles that can assist us all in feeling good about the foods we eat and maintaining our goal weight. Beyond that the perfect diet is one that works for your body and indeed it may not be what works for your significant other, your running buddy or your annoying cubicle mate.
- How Many Calories to Runners Really Need?
- 3 Different Meal Planning Methods for Food Success
- Can Protein Timing Reduce Body Fat?
- Does IIFYM Work for Runners?
- Can Intermittent Fasting curb Carb Cravings?
- How to Stock a Healthy Runner’s Pantry
SUPPLEMENTING WHOLE FOODS
Too often we skip the eat well thing and jump into supplements because of the quick gains they promise.
Instant energy.
Better muscles.
Recovery faster than Usain Bolt.
Of course there is a place for supplements, especially because distance runners deplete their bodies in a way that would require eating pounds and pounds of greens daily to fully recover. BUT if you don’t have the food right, you’re only getting a fraction of the benefits.
When it comes to supplements, I’m picky and you should be too.
- Can aPre-workout Supplement Help?
- What’s the Best Protein Powder for Women?
- Electrolytes – what are they and why you need them
- Magnesium for Body Composition, Performance, Cramps and Calm!
- Why Runners Benefit from some Supplements and What I take
I feel like a record on skip lately with this phrase lately, but it remains true…
If it feels overwhelming, you’re trying to do too much.
Pick 1 area and make the change.
Once it sticks, start focusing on the next area that matters.
Suddenly you’ll find without a whole lot of effort or angst, you’re eating more veggies or drinking more water…don’t make it overly complicated. Now with that said the real question is what are you going to do?
What area of your nutrition do you need to improve?
How often do you use supplements in your training?
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Some really great resources here, but my very favorite thing you said is at the very end: “Pick 1 area and make the change. Once it sticks, start focusing on the next area that matters.” YES, Yes, a million times yes!! I work with so many people who are in a rush to make sweeping changes, but it doesn’t work as well that way. Small changes that you practice 1 at a time make the BIGGEST impact!!
Such good tips! Finding that balance is the key to getting in some great runs. I’ve never tried dried pineapple for runs… but now i”m totally craving it.
Julie @ Running in a Skirt recently posted…Weekend Photo Dump- Halloween Happenings
Totally agree that your trainer should NOT be your dietitian! And that there’s absolutely no such thing as a ‘perfect’ diet!
So much great information here! Thanks for sharing!
Taylor Kiser recently posted…Work Off The Chocolate Workout
So many great tips and good info! I know my head was spinning when I was researching nutrition for my husband with his first marathon and than almost threw in the towel when things weren’t working. Doing the research on the perfect fuel and it didn’t work for him . I got the pre and post down and at times felt like I was watching the clock and taking care of an infant with it all and while it wasn’t my body that was the hardest as knowing how it was working.
Love this post, Amanda!! The supplement discussion gets so interesting. I am definitely someone who will take a ton of different vitamins and minerals and herbs supplementa each and every day. It’s so easy to get carried away with all the different products that are on the market. I feel like I really have to remind myself less is more sometimes.
Rebecca | NOURISHED. the blog recently posted…16 Awesome Soup Recipe Ideas
I definitely need to work on the timing of food that I eat before and after workouts, and cutting down further on sugar. I can really see and feel the effects!
Alisa @ Go Dairy Free recently posted…Wild Blueberry Cornbread & “Butter” (Gluten-free Optional)
This is such an informative article, thank you for such a great resource! I love what you have to say about food timing, so important!
Emily recently posted…Vegan Cannoli Dip
This is definitely one area I wish were so much simpler. I really try to MAKE it simple, but it just isn’t. I’m working with a great RD right now and making some small changes. One day at a time, right? So many great resources here and (as usual) you are right on about so many key pieces to endurance training and nutrition. Now, can someone hire me a personal chef? 🙂
Allie recently posted…My Favorite Mental Preparation Trick for Race Day
I’ve always said if I were rich the one thing I really want is a personal chef! Not a fancy car or a maid, just someone to make food!
I totally agree about the social media culture….ALL women are different and have different nutritional needs! When I was training for a marathon I HAD to eat breakfast and wait an hour or two then run…because I couldn’t eat anything while I was running or I would throw up!! I had to find the right way to stay fueled, but it was totally different than what most people would say!
I’d say my nutrition is pretty decent BUT the one area I need to improve on (well 2) is sticking to a serving size and avoiding sweet treats. I have a crazy sweet tooth, and I know if I continue eating like I have been after this marathon, I’m def gonna gain weight!
Yup the sweet treats are 100% my issue too!!
Yes, what a great resource! I appreciate your simple, non-fad-diet approach to sports nutrition. I agree so much that a personal trainer shouldn’t be one’s nutritionist. I’ve had runners come to me telling me that they don’t eat carbs because their personal trainer told them so. An area I need to work on is eating more fish!
Laura @ This Runner’s Recipes recently posted…A Long Distance Runner’s Guide to Racing the 5K
Thanks for writing this! Sometimes I feel like I get so caught up in what I should be doing that I completely shut down and make bad nutrition choices because it’s easier.