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
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.
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.
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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