IN A PREVIOUS post titled ‘Run Your Butt Off! Food Rules, Part 1,’ I listed a few strategies for those of you who might be looking to, well, run your butt off. (Adapted from the Rodale book Run Your Butt Off!, co-authored by Sarah Lorge Butler, Budd Coates, and yours truly.)
I also promised more tips to come. And here they are!
Muscle It Make sure that there is some protein on your plate or in your bowl or glass at every meal: This could include low-fat dairy foods, soy foods, eggs, poultry, lean meat, fish, beans, nuts, and seeds. Protein helps with muscle synthesis and repair as well as being a primary determinant of bone health. Plus, protein provides satiety – so you feel satisfied for longer between eating episodes.
Drink It You know the drill: Lift glass to mouth, swallow, repeat. But vary your choices. Sparkling water is quite refreshing in the summer, or chill your hot tea and opt for iced instead. And consider chilled fruit or vegetable soups, which gives you liquid as well as coluor.
Swap It This is the way to “health up” your eating, one food at a time. Love white bread? Ready for a change? Try whole wheat. Or choose barley instead of rice, or olive oil instead of butter. These healthy swaps broaden your food selections and increase the nutrient richness of your diet as well.
Season It Tired of the same old grilled chicken? Try some Cajun seasoning. Add grated ginger and garlic to the oil for a stir fry, or add some fresh herbs to your salad. Herbs and spices are powerful antioxidants in addition to packing a flavourful punch, so make your taste buds happy with a shake, a snip, or dash of cinnamon, oregano, or hot sauce.
Fine Tune It Take a look at that food diary and see what you have done well and what still needs to be done. Bring out the measuring cups for a reality check, and see if your plate contains lean protein, colour, and grains at every meal.
Think It Through Just as you might visualise a race, or a trail, anticipate eating situations. If you are on a road trip, can you pack some healthy items? If you are going to a party (or several), can you bring a dish, or eat something in advance so you are not so starved? Be positive about your eating, and realise that no one is perfect. If you have a day of overindulgence, rather than scarf the entire bag of Chips, close it up, back out of the kitchen and get on with your day.
Eat, Run, Enjoy!
Leslie
And for more guidance on fuelling and diet, check out Leslie’s Sports Nutrition for Coaches.
