Training Vs Everyday Nutrition
Many athletes ask me how to become lighter while training hard. They express to me that they workout so many hours each week, but end up eating so much more to fuel themselves for challenging workouts. “So why can’t I lose weight while I am building my training hours?” and “Why am I so hungry and crave foods after an endurance workout?”
Great question. Usually it is because many don’t separate out their everyday nutrition from their training block. What is a training block, you ask? It is the fuel you consume before, during and right after your exercise.
I eat 5 to 6 small meals a day, all nutritious. But if I am looking to become lighter, I focus my energy on those meals that do not surround my workout and tighten up the carb, sugar and extra calorie intake. However what you can never touch is those meals before, during and after. Those meals need to have sufficient clean, and simple carbs to Fuel you for exercise. Yes that means taking in a few more calories than if you weren’t exercising after this meal, but it will sustain you for the work your body will be doing. This holds true for any workout 90 minutes or longer at a high level of effort. If you are taking an easy 90 minute walk or stroll on your bike to the store or work, I wouldn’t suggest “carbing up” for those, but if you are power walking, cycling hard, taking an exercise class, etc. then you need to Fuel your body like the Athlete you are.
During any longer exercise/endurance workout, you need to make sure you are consuming approx. 200-300 calories per hour.* That doesn’t include the 1 bottle of hour (when weather is warm) that you should consume of electrolyte hydration. Doing so will make sure that your body is using your carbohydrate storage first, then fuel you give it versus having your body convert muscle to fuel for those who choose not to eat while they train. More on this to come in a future post!
Post exercise nutrition is also very important. Our carbohydrate storage cells are wide open to receive extra carbohydrates during a very short window, post hard exercise. If you can consume your recovery meal within 20-30 minutes after finishing, you will replenish your carbohydrate storage faster, allowing you to exercise again sooner. This is extra important for those who train for multisports, those who like to get in more than one workout a day, or have a very busy life (who doesn’t) and exercise daily to stay fit. If you don’t replenish your carbohydrate storage quickly, your following workout will have less energy and require more energy for the same benefits.
So, you are asking… how do I lose weight and stop the cravings? Well here it comes.. IF you fuel yourself appropriately BEFORE and AFTER your training, AND you eat during your endurance workout… then you won’t be starving for the meal to follow. Many of us crave foods that are salty and carbohydrate heavy because we deprived ourselves during and after our workout. But if you carefully plan your fuel during your training, you will have provided your body with the calories it needs to complete your workout in a strong way, and you won’t need any extra fuel or have any extra cravings, to get through the rest of your day. It really is that simple. Now the secret it out. YES, You have to EAT to Lose Weight!
Nutrition really is the 4th “sport” in Multisport for me. But whether you are a weekend warrior, someone who trains to stay fit and healthy, an elite racer, or somewhere in between, you need to make nutrition a high priority in your training.
Here’s to Living ALIVE & Fit,
~Coach Mary Craig
*Only an appointment with your doctor or nutritionist will address your specific nutrition needs. Every Athlete is different, so change your daily routine with knowledge specific to you.
EVERYONE deserves to truly LIVE ALIVE FIT!
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