One of my 2015 goals is to eat to perform. A few months ago, I read an article in Running Times titled Your Fastest Weight. It probably comes as no surprise to learn that lighter and leaner = faster, at least to a certain extent. And since I'm not currently in a heavy training or racing period, now is the perfect time to focus on dropping a few pounds of fat.
So these past few weeks I've been religiously logging my meals and workouts using My Fitness Pal. I really like that I can customize my goal carb, protein and fat ratios for the day, as well as view stats like calories, fat, protein, sugar, fiber, calcium, etc. And so far, it's working! Already I've lost the extra pounds I put on post-marathon and am looking to drop a few more before I get into the spring/summer racing season.
This free app makes it easy to track nutrition and progress
Because I want this to be a sustainable 'diet', I don't really have any rules, other than I need to stick within my calorie limits, eat a good variety and limit processed foods. I have my eating spaced out because I find I feel better when I eat smaller amounts, several times a day. It helps me avoid feeling grossly full and also keeps energy levels up!
I'm also giving myself two 'cheat' meals per week. For example, going out to lunch with coworkers or Bacon Hashbrown Casserole for brunch. Food should be enjoyed and cutting out all treats is unrealistic not to mention boring!
A Sample Day
Breakfast: Bagel (whole-grain) with 1 Tbsp peanut butter + 1 serving plain low-fat kefir
Snack 1: 1 container low-fat Greek yogurt* + 1/8 cup granola (I liked Bear Naked Fit)
Snack 2: 2 cups raw vegetables
Lunch: 1 Chicken and Black Bean Enchilada + 1 banana
Snack 1: 3 cups plain popcorn sprinkled with 1 tsp grated Parmesan cheese
Snack 2: Picky Bar or Larabar
Dinner: Veggie egg scramble** + 1 apple
My healthy and delicious Chicken and Black Bean Enchiladas
So, pretty simple, right? Nutrition should not be complicated. A healthy training diet = Everything in moderation :)
My questions for you:
- Do you consider nutrition part of your training?
- Do you have any restrictions on what you can and can't eat as part of a training diet?
- How many times per day do you typically eat?
- What is your favorite treat food?
Anyone that knows me well know that I heart cookies!
*Choose a yogurt that's lower in sugar, i.e. Chobani Simply
** 2 eggs, 2-3 cups veggies of choice (I like spinach, tomatoes and corn), 1/8 cup shredded cheese (2 percent)