The Power of Diet for Runners: How to Eat for Endurance and Lose Weight Effortlessly. This is what happens with a Wholefoods gift card. I go crazy like a kid in a candy shop – or like a food fanatic who can’t control his craving for healthy, delicious snacks. But I used to be a glutton. Being naturally skinny, I never had to worry about eating crappy food because I never gained an ounce. Running throughout high school and college only reinforced my bad eating habits. I had no idea what a healthy diet for a runner should look like. It’s somewhat embarrassing, but I want to tell you a quick story about my favorite time of day as a freshman in college. You might be thinking, “Saturday night!” or “Race day!” or maybe even “When Jason had class with that hot girl he had a crush on!”Unfortunately, none of those are true. Being 9. 9% residential, Connecticut College had a damn good dining hall and an unlimited meal plan. Every day, I looked forward to dinner after cross country practice like a normal person does with Christmas. I had also learned that the human body doesn’t register the feeling of fullness or satisfaction from a meal until about 1. So I loaded my tray with a big plate, several smaller plates, and at least one bowl – all full of food. Then the eating would start. I literally loved to stuff my face full of whatever they were serving: chicken breast sandwiches with double cheese, ranch dressing, and baconpepperoni pizza dipped in ranch dressingbarbecue pork subs with french friespasta with meat sauce and melted cheesehot dogs, cheeseburgers, and more Lucky Charms than is reasonable or sane (I LOVE cereal)Clearly, I had a problem. I was like the sheltered home- schooled kid who went buck wild and couldn’t contain his partying once he was set free from the parental leash. Except with food. Fast forward to February of my Senior year. I had a physical over Winter Break and my lab work came back with a startling result: my total cholesterol was at 2. LDL and HDL levels were all out of whack. After over 2. 2 years of pristine health, I came to the unfortunate conclusion that I was not immune to the side effects of a shitty diet. Despite a healthy weight of about 1. While cholesterol isn’t a great indicator of overall health (I now think slightly high cholesterol isn’t something to worry about), it made me realize that I needed to make some changes. What I eat in a day, Carb cycling. Follow these 3 simple steps to determine how many calories you should eat to lose weight. Figuring out how many calories to lose weight is easy. Be sure to keep the meat as lean as possible by removing the skin and any visible fat. Comparing chicken to turkey, you’ll find that turkey breast is the. Four Methods: Exercising to Lose Weight Making an Eating Plan Doing Weight Loss Treatments Other Proven Diets Community Q&A. Cutting back on calories is a great way to lose weight, but cutting back TOO far can be counterproductive. I’ve seen a number of people take their calories down to. Carbohydrates have somehow become the enemy in our overweight country, but a new study finds maybe it’s the meat we should’ve been avoiding all along. Eat what you love, lose weight and enjoy the journey.Change Your Food Mindset. Over the years, I’ve refined how I think about food and the best diet for runners. Personally, I don’t believe in traditional diets – unsustainable cuts in calories, dramatic changes in eating habits, and a refusal of anything that might be considered unhealthy. I don’t consider that fun nor do I think it’s the best long- term solution for weight management or optimal health. With training being consistent over the years, what’s changed to help improve my blood panel, racing weight, and strength to weight ratio? I certainly haven’t been on a diet for the last 6 years. Instead of a restrictive meal plan, I’ve developed a new mindset about food. It helped improve my total cholesterol from 2. My racing weight is about five pounds lighter at 1. I’m a lot stronger. I still eat almost whatever I want – but I pick my battles. What’s changed is that I now understand what’s good for you and what’s not. I’ve learned from: Food is delicious and should be a great pleasure in life. I’ve learned that you can eat almost anything if you follow a set of simple rules when deciding what to eat and when. Diet for Runners: The Top 5 Food Rules to Live By. I’m usually not a fan of “rules” that deny you things that you enjoy. Yet these five principles of healthy diet for runners can dramatically help you change your eating habits for the better without much sacrifice. I’m a realist when it comes to diet but these rules might just change your life. Stock up your house with real food. The term “real food” means minimally processed with as few ingredients as possible. Think: High- quality meat (local, organic, or grass- fed if possible)Vegetables. Fruit. Beans. Nuts. Wild rice or quinoa. Take a look at the pictures in this article – this is what I eat for dinner. By stocking up on real food, you’ll need to get rid of all the processed stuff and junk food. Here’s your chance to have some fun: don’t throw it away, eat it! Have a cheat weekend where you only eat junk food and processed food. Not only will you rid your home of unhealthy food, you’ll be craving the healthy stuff. Don’t be a zealot – cheat on your diet regularly. Perfection can be the enemy of the good and you need to let yourself enjoy food that you love. What you usually do is more important than what you sometimes do. Remember that your diet can be more flexible after long runs or hard workouts. Your body is craving more calories and carbohydrates so cookies, a cheeseburger and fries, or slice of pizza can actually be a good thing. I usually have a bowl of ice cream every night. And I love it – no regrets. Cut back on your sugar intake (but be realistic about your carb needs as a distance runner). Every runner knows that carbohydrates provide the best fuel for running and that most runners don’t carbo- load for the marathon properly. But on a day to day level there’s no need to consume so much sugar. Do you really need a 3. Gatorade after your easy 5 miler? Are two plates of spaghetti necessary on a day you didn’t run at all? You know your body best but if you’re struggling with weight issues then excess carbs could be the culprit. Vegetables are the best food group for you. They’re calorie poor, nutrient dense, and usually have very little sugar. You should try to eat at least two servings a day. My challenge to you: have 1- 2 servings of vegetables at every meal for a week. Try new things, cook differently, use wacky spices. Sautee your vegetables instead of boiling them. Bake them instead of sauteing. Use a crock pot instead. Get a spice sampler to make sure you experiment with new flavors. Or, try ordering some different types of meat from a reputable vendor. Food can be a fantastic way of exploring the world. Don’t let yourself get stuck with the same 4 meals. My Typical Daily Diet. Marathon Training Meal: homemade pizza, sauteed beef, bok choy, black beans, mixed vegetables in coconut oil. Eating right doesn’t have to be difficult or a chore to plan. I enjoy the process of cooking and usually only spend 3. There’s no single best diet for runners, but this is what my typical daily diet looks like. Breakfast and mid- morning snack. Banana, coffee with whole milk, two whole eggs scrambled with mixed vegetables and cheese. Handful of cashews and a serving of full fat Greek yogurt with honey. Lunch and mid- afternoon snack. Small spinach salad with cheese, cucumbers, shredded onions, and carrots. Leftovers: sliced chicken breast, mixed vegetables sauteed in olive oil. Cottage cheese. Apple. Peanut M& M’s (my Kryptonite) or a few pieces of dark chocolate with almonds. Dinner and post- meal snack. Chips and guacomole or pita chips and hummus. Baked eggplant in olive oil, pan fried asparagus, ground beef with beans. Bowl of ice cream. Damn I eat a lot. I’ve never kept a food journal but I can see why it can be so valuable! Just by writing down my typical daily diet I see that I eat a lot of dairy. It doesn’t bother me but it can cause stomach issues for some who are more sensitive to lactose; be careful with all the cheese, milk, and ice cream. It’s also important to distinguish between “typical” meals during regular training and meals during heavy marathon training. The picture in this section is a “marathon meal” – with a homemade pizza and black beans. During periods of heavy volume I’ll try to add 2- 3 more servings of carbohydrates per day. I usually stick to better sources than pizza like quinoa, wild rice, beans, or whole- grain bread. But I’m not too picky when I’m preparing for a 2. Marathon Pace. 3 Diet Hacks for Runners: Performance, Weight Management, and Recovery. High fat, low carb: arugula salad with tomatoes, salmon, avocado. There are three “hacks” or diet strategies that you can use for specific situations in your training. I use these depending on where I am in my training cycle, how I feel, and my goals at the time. You can too. How to optimize performance: If you have a big workout or long run planned that you really want to nail, you can make a few tweaks to your pre- run meal to help you kick ass. First, make sure you’ve eaten enough carbs. Right before you run it’s fine to eat simple carbs (like pancakes or toast) since you’ll be using it very soon as fuel to run fast. Second, drink some coffee to help you feel better and run faster during your workout. Be cautious if you don’t normally drink coffee since it can. If you’re used to its effects, 1- 2 cups about an hour before your workout can help you run faster by improving focus, changing how your muscles contract, and blunting your perception of pain. Make another fresh pot! You’ll only run slower if you’re carrying unneeded pounds so determine your optimal weight and make it your mission to get there. A simple and relatively quick way to drop unwanted weight is to eliminate almost all sources of carbs from your meals. A Paleo diet isn’t 1. If you are running a lot, I highly recommend The Paleo Diet for Athletes for advice on how to time your carb intake to fuel your workouts (not your thighs). How to avoid over- training: The feelings of over- training can hit you like a sledgehammer: fatigue, soreness, lethargy, and poor performances in your running workouts. But to quote Mark Sisson, “Sometimes, over- training is actually just under eating.”Food is fuel and if you’re not giving your body what it needs it won’t recover and heal itself. You’ll feel the consequences during your next run. One of our RYBQ members was dealing with this issue while simultaneously trying to lose weight by restricting her diet and training for a marathon. You can’t do both. The Best Cuts of Meat for Weight Loss. Protein. When it comes to muscle and weight loss, maybe you've heard something about it? Among nutrients, protein has the best publicist in the world — news about its importance in your diet is everywhere. But unlike other faddish foods — dietary Kardashians, if you will — we can't say too much about it. Protein is essential not just for bulking your biceps, but for revving your metabolism, boosting your brainpower, trimming your middle and generally realizing your flat- belly goals. Men should aim for 5. You should make it a goal for protein to play a starring role in each meal. But you don't have to scarf shakes or chase chickens like Wile E. There are diverse, surprising options to enjoy at any time of day, from breakfast to snacktime to before bed. We've rounded up the best protein sources, and the most optimal times to eat each. And to get your own six- pack in less than six weeks, don't miss the scientifically- proven new diet system from celebrity trainer Mark Langowski: Eat This, Not That! Test panelists got a six pack in less than six weeks! Here are the foods you need to grow muscle—fast. Protein Payout: 4 oz strip steak, 1. When it comes to steak or burgers, go grass- fed. It may ding your wallet, but it’ll dent your abs. Grass- fed beef is naturally leaner and has fewer calories than conventional meat: A lean seven- ounce conventional strip steak has 3. But a seven- ounce grass- fed strip steak has only 2. Grass- fed meat also contains higher levels of omega- 3 fatty acids, according to a study published in Nutrition Journal, which have been shown to reduce the risk of heart disease. Concerned about your ticker? Keep it healthy by eating more of these foods that decrease your heart disease risk. Protein Payout: 4 oz, 1. While grass- fed beef is an excellent choice, bison’s profile has been rising in recent years, and for good reason: It has half the fat of and fewer calories than red meat. According to the USDA, while a 9. But wait, taking a chance on this unexpected meat will earn you two healthy bonuses: In just one serving you’ll get a full day’s allowance of vitamin B- 1. Speaking of belly fat, blast it away with the help of these six moves for six- pack abs from personal trainers. Protein Payout: 3 oz. But the go- to protein can be a fail on the taste front. Check out these 7 fat burning ways to make chicken for some culinary inspiration. Test panelists got a six pack in less than six weeks! See for yourself with the scientifically- proven new diet system from celebrity trainer Mark Langowski: Eat This, Not That! For Abs! Protein Payout: Quarter- pound turkey burger, 1. Lean and protein- rich, turkey is no longer an automatic substitute for red meat–this bird deserves props on its own. A quarter- pound turkey burger patty contains 1. Additionally, turkey is rich in DHA omega- 3 acids—1. Just make sure you buy white meat only; dark contains too much fat. And know that you’re doing your health a double solid by grilling at home: Restaurant versions can be packed with fatty add- ins to increase flavor. Not your problem, since it’s going straight from the grill to your plate (ideally with the best spices to burn fat and peppers mixed in). Protein Payout: 1 oz, 1. Dr. Lindsey Duncan, a nutritionist who’s worked with Tony Dorsett and Reggie Bush, is a big fan of pumpkin seeds. Looking for more delicious ways to eat pumpkin? Check out these 8 amazing ways to eat pumpkin this fall! Protein Payout: 1. As a result, it’s closer to a whole food, and keeps more of its protein, about 5. Strip Away Belly Fat—Fast—with our new, proven system, Eat This, Not That! For Abs! And here are the foods you need to feel slimmer than ever. Protein Payout: 3 oz, 7. You already knew fish was rich in protein but you might be surprised to learn that halibut tops fiber- rich oatmeal and vegetables in the satiety department. The Satiety Index of Common Foods, an Australian study published in the European Journal of Clinical Nutrition, ranks it the number two most filling food—bested only by boiled potatoes for its fullness factor. A separate Australian study that compared the satiety of different animal proteins found a nutritionally similar white fish (flake) to be significantly more satiating than beef and chicken; satiety following the white- fish meal also declined at a much slower rate. Study authors attribute the filling factor of white fish like halibut to its impressive protein content and influence on serotonin, one of the key hormones responsible for appetite signals. Just make sure you avoid tilapia. Protein Payout: 4 oz patty, 1. Lower that eyebrow you’re raising. Ostrich meat is the rising star of the grill. While it’s technically red and has the rich taste of beef, it has less fat than turkey or chicken. A four- ounce patty contains nearly 3. Plus, one serving has 2. B- 1. 2. This exotic meat can also help whittle your middle: Ostrich contains 5. And it’s not as hard to find as it sounds—ostrich is increasingly available in supermarkets around the country. Protein Payout: 4 oz, 1. A longtime enemy of doctors and dieters, pork has been coming around as a healthier alternative of late — as long as you choose the right cut. Your best bet is pork tenderloin: A University of Wisconsin Study found that a three- ounce serving of pork tenderloin has slightly less fat than a skinless chicken breast. It has 2. 4 grams of protein per serving and 8. In a study published in the journal Nutrients, scientists asked 1. After three months, the group saw a significant reduction in waist size, BMI and belly fat, with no reduction in muscle mass! They speculate that the amino acid profile of pork protein may contribute to greater fat burning. Test panelists got a six pack in less than six weeks! See for yourself with the scientifically- proven new diet system from celebrity trainer Mark Langowski: Eat This, Not That! For Abs! Protein Payout: 3 oz, 1. Don’t let salmon’s relatively high calorie and fat content fool you; studies suggest the oily fish may be one of the best for weight loss. Everyone lost weight, but the salmon eaters had the lowest fasting insulin levels and a marked reduction in inflammation. Another study in the International Journal of Obesity found that eating three 5- ounce servings of salmon per week for four weeks as part of a low- calorie diet resulted in approximately 2. Wild salmon is leaner than farmed, which is plumped up on fishmeal; and it’s also proven to be significantly lower in cancer- linked PCBs. So go wild — literally. This is a protein- rich fish you don’t want to miss! Protein Payout: 3 oz, 7. Tuna or to- not? As a primo source of protein and docosahexaenoic acid (DHA), canned light tuna is one of the best and most affordable fish for weight loss, especially from your belly! One study in the Journal of Lipid Research showed that omega 3 fatty acid supplementation had the profound ability to turn off abdominal fat genes. And while you’ll find two types of fatty acids in cold water fish and fish oils—DHA and eicosapentaenoic acid (EPA)—researchers say DHA can be 4. EPA at down regulating fat genes in the abdomen, preventing belly fat cells from expanding in size. But what about the mercury? Mercury levels in tuna vary by species; generally speaking, the larger and leaner the fish, the higher the mercury level. Bluefin and albacore rank among the most toxic, according to a study in Biology Letters. But canned chunk light tuna, harvested from the smallest fish, is considered a “low mercury fish” and can–and should!–be enjoyed two to three times a week (or up to 1. FDA’s most recent guidelines. Protein Payout: 1 egg, 8. Eggs might just be the easiest, cheapest and most versatile way to up your protein intake. Beyond easily upping your daily protein count, each 8. Eggs also boost your health: They’re loaded with amino acids, antioxidants and iron. Don't just reach for the whites, though; the yolks boast a fat- fighting nutrient called choline, so opting for whole eggs can actually help you trim down. When you're shopping for eggs, pay attention to the labels. You should be buying organic, when possible. These are certified by the USDA and are free from antibiotics, vaccines and hormones. As for color, that's your call. The difference in color just varies based on the type of chicken—they both have the same nutritional value, says Molly Morgan, RD, a board certified sports specialist dietician based in upstate New York. Drop four pant sizes—Fast—with our new, proven system, Eat This, Not That! For Abs! Blend these and drop fat—in seconds! Protein Payout: 1 cup (cooked), 4. Popeye's favorite veggie is a great source of not only protein, but also vitamins A and C, antioxidants and heart- healthy folate. One cup of the green superfood has nearly as much protein as a hard- boiled egg—for half the calories. Looking to get the biggest nutritional bang for your buck? Be sure to steam your spinach instead of eating it raw. This cooking method helps retain vitamins and makes it easier for the body to absorb the green’s calcium content. Add a handful to soups, omelets, pasta dishes and veggie stir- fries, or simply steam it and top with pepper, garlic, olive oil and a squeeze of lemon. And don't feel like you have to double down on the greens. Spinach is one of the 1. Protein Payout: 8 oz, 1. Organically raised cows are not subject to the same hormones and antibiotics that conventional cows are; no antibiotics for them means no antibiotics for you. Grass fed cows have been shown to have higher levels of omega- 3 fatty acids (good) and two to five times more CLA (conjugated linoleic acid) than their corn and grain fed counterparts. CLA contains a group of chemicals which provides a wide variety of health benefits, including immune and inflammatory system support, improved bone mass, improved blood sugar regulation, reduced body fat, reduced risk of heart attack, and maintenance of lean body mass.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
August 2017
Categories |