As I started this first week of training, I became very aware of the importance of fueling up. Nutrition is a vital part of any training regimen. I'm not an expert by any means, but I do know what works for me. Along with choosing foods that will give me the energy I need, as well and aid in recovery, I have to avoid sulfites. Basically, I can't have any artificial colors, iron enrichment and preservatives. I've been forced to eat healthy whether I want to or not...or I break out in a rash that lasts for days. Not fun.
So, this is how I approach my training diet:
Prerun - Since I run in the morning, I try to eat a banana or some other light carb. My dinner is long gone by the time I hit the pavement and I need a boost to make it through.
Post-run - After I return, I'm ready for a real breakfast. My usual meal is yogurt with some type of fruit and a whole-grain cereal. My latest favorite combo is Greek yogurt, a scoop of canned pumpkin, a bit of honey and brown sugar, topped with pecans. Another standby is yogurt, blueberries and puffed wheat. I do make sure my meal includes a protein, a carb and a fat.
Lunch - This meal tends to be my main meal of the day. I will eat some kind of starch like organic pasta or home-made tortilla, with a meat or bean protein, and fresh fruit or vegetable. My favorite right now is pasta with ground beef with taco seasoning, shredded iceberg lettuce, grape tomatoes, and my dressing of one part yogurt to one part mayonnaise with salt and pepper. I've been eating that all week! Another favorite is pasta (or couscous) with tuna, grape tomatoes, grated mozzarella, dressed with a bit of mayo and grainy mustard.
Dinner - Since I often have to modify my meal from my family's, I tend to eat lighter at dinner time. I'll eat a fresh vegetable or salad, or fruit with a protein like cheese or tuna. If I can eat what the family is eating, I'll just eat the protein and vegy's and skip the starch. (Unless I make pizza... then all bets are off!)
Dessert - This is where I tend to fall off the wagon. My daughter makes the best cookies! But, when I'm being intentional about my diet, I try to only eat one or two of those cookies! My favorite dessert it all natural ice cream. I could eat it every day! So I limit myself to eating it only on Saturday nights. I buy it in small containers so I wont raid the freezer in a weak moment!
Snacks - Snacks are so important to me if I am going to make this routine work. I keep cheese sticks, apples and oranges, whole wheat crackers, and nuts handy. In moderation, these tide me over until my next real meal.
Water - I can't stress enough the need to hydrate before and rehydrate after running. Muscles need water to function and the body just works better when it's hydrated - digestion, skin, and mental clarity.
Other Tips:
- I'm not sure who said it, but they were right - You eat with your eyes first! Since I've had to stay away from sulfites, I've had to give up a lot of foods I love. So over the last 20 years, I found that if I make my meal look really yummy, I don't feel deprived. Naturally colorful foods are the most healthy. Make sure your plate has a variety of colors and textures. I also serve my meal on a pretty plate. It just makes me happy.
- I really try not to eat after 8:00 p.m. I sleep much better when my dinner has had a chance to digest. Good sleep makes for a better morning run.
- I really don't worry too much about using full-fat dairy products and butter. I find that the rich taste is more satisfying and I don't need to eat as much. I make yogurt from whole milk and use real butter in cooking and on the table!
- Eating a variety of whole foods is the most healthy diet I know! The less processed the better! Simplicity is the key.
As the weeks progress, I may need to change up my nutrition plan. I'll keep you updated if I do.
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