Dieting During Your Training
Whenever you’re training you should always treat your diet as a part of your training. Sports nutritionist Krista Austin says, “You have to train a certain way and eat a certain way to get your body to burn fat and lean up.” That doesn’t mean to start your run on an empty stomach or indulge on sweets later on. Focus on food that your body really needs throughout the day. When you’re running at such a moderate/high intensity your body continually burns calories throughout the day. That doesn’t mean you have to load up on protein or carbs, it just means focus on food that benefits your body throughout the whole day.
You’re not the only one, everyone hits a rough patch. You have a goal in mind…so how are you going achieve that goal? You have to keep pushing and striving on through. Why make a goal if you realistically aren’t going to achieve it? That’s how we get stronger and improve on ourselves. “Anyone who’s new to running will naturally end up functioning above their threshold quite a bit because their running mechanics are so inefficient,” says Austin. Runners often drop weight and increase fitness very quickly, but may hit a plateau at sometime. You just need to improve on your endurance and switch up your training. When runners hit a plateau they need to increase their training stimulus to keep getting results. Add some uphill obstacles to your running or quick sprints in between.
Just Because You’re A Runner Doesn’t Mean You Can Eat Whatever You Want
You have to manage your diet with high quality foods and pay more attention to the ingredients in your food. Also pay attention to what’s on your plate, make sure you’re not over eating or cleaning your whole plate. “We only burn around 100 calories per mile, no matter how fast you run that mile,” says Greg McMillan founder and head coach of McMillian Running. “You can look at any food—a doughnut or a Coke—and you can realize, ‘Holy crap, I can drink this much faster than I can run the miles to burn it.’”
Yeah, caffeine can boost your performance but it can also make you crash mid-performance too. We all metabolize caffeine differently, so experiment safely with caffeine and take note with how it reacts to your running. “I tell my athletes to see how little caffeine they can take prior to a training session to still get the effect we’re going for, and to only use caffeine on hard days,” says Austin.
You Live On Sports Nutrition
Sipping on any kind of sports drinks throughout the day isn’t much different than downing a bunch of sugar with some added electrolytes. Keep gummy vitamins, energy bars, and sports drinks to a minimum or avoid then altogether. Eat real food, there’s nothing more nutritional in value than actual food itself.