Summary : Fit, Fitter, Fittest: Get Results with Good Nutrition
Whether you're wanting to eat better (fit), trying to lose some weight (fitter) or training for a marathon (fittest!), Suzanne shares insight into how to eat well for each of these goals. Fit: I have a good fitness routine but sometimes I skip meals, which leads to late-night snacking on "bad" carbs.
It's important that active individuals aim to eat three balanced meals and one to two snacks per day to support general health and activity. Skipping meals or having too small of a meal will often lead to more hunger and snacking later on. To help combat this, take control of your schedule and plan your meals ahead of time so you always have a balanced meal to support your exercise and lifestyle.
My goals for people are to find a way of eating that helps them lose weight but maintain the loss long-term. And it's important to note that intermittent fasting is not advised for anyone with an eating disorder or a history of an eating disorder. That being said, intermittent fasting may be an option for weight loss for individuals without underlying health conditions but there are a few key things you should consider before trying this type of plan.
If intermittent fasting is something you want to try, I suggest talking to your doctor first then meeting with a dietitian to help you implement it in a safe and healthy way. During training, you want to make sure you're planning ahead to have three healthy meals and possibly a pre- and post-workout snack. A meal like this will support your activity leading to race day by replacing glycogen stores (fuel for the working muscle) from carbohydrate rich foods and supporting muscle recovery and repair through the amino acids in protein.
If you're not training as hard or logging a lot of miles, then aim for a third of your plate to have carbohydrate, another third filled with vegetables, a quarter with a lean protein source, and the remainder with a serving of a healthy fat. You should plan to have a pre-run snack if it's been more than three hours since your last meal.
The size of the snack and timing will depend on your gastrointestinal (GI) tolerance, but in general, try to eat your snack one to two hours before your run. After your run, plan to have a meal as described above to optimize recovery within 90 minutes. If a meal isn't possible within that timeframe, then plan a small snack that includes a serving of protein and carbohydrate.
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