Miranda Monroe gives us the skinny on building a plate to fuel runners.
/ Courtesy: Miranda Monroe
Get back to basics! Whether you’re just staring a physical activity program or, like Marc, Lauren and Anne, in training for an event like the Bayshore, energy and nutrient balance are key to support training and every day health. What’s also important getting started is what and how much you eat, and when you eat it—to give your body energy when you need it—during your active awake time at work, training or play. Timing is everything! Eat and drink right to be alert and perform well.
Eating light or skipping meals during the day and indulging at night gives your body too much energy at one time and not enough at others. Eating just the right amount at each meal or snack helps reduce fatigue and fat storage. For most people this is 3 meals and 1-2 snacks spread evenly throughout the day, according to your schedule.
If it has been 3 to 4 hours since your last meal or, like Marc you are planning a training run or ride that will last longer than 60 minutes good hydration and a small balanced snack will prevent early fatigue and help fuel you to train harder and longer. Likewise, more fluids and a snack immediately following will help muscles refuel and recover for the next day’s session.
Watch for specific hydration and fueling strategies when we cover eating before and after exercise during the Race to Bayshore.
The USDA’s MyPlate is a simple concept that can be applied anywhere to make sure you’re getting energy and nutrient balance. http://www.choosemyplate.gov/
Simply plan to fill half the plate with fruit and non-starchy veggies, one-quarter of the plate with grains and starchy vegetables and one-quarter of the plate with lean protein to balance calories, carbohydrates, protein, and fats.
- While fruit is often easiest to add into breakfast, I generally like to keep fruit for a quick, energy-boosting snack between meals the rest of the day.
On a very basic level, altering plate proportions depends on whether you are trying to change or maintain your weight. For the athlete, the plate ratios depend on the stage of training—off-season, pre-season (base) or in-season (competition) and body composition goals. Plan your plate before and after training and competition to support performance and muscle recovery. Consider working with a registered dietitian who specialized in sports nutrition for a plan that is personalized to your body, your sport, your stage of training, and your goals.
What fuel really counts when it comes to training? Follow the team’s 16-week training program as I help guide them through making the best choices from each group as well as other practical nutrition tips for optimal performance in the weeks to follow.
Marc, Lauren and Anne can try the following MyPlate meal ideas as they build their training base:
Breakfast
Whole grain cereal (ready-to-eat or oatmeal) with low fat Greek yogurt and, fresh or frozen fruit
OR
Whole wheat English muffin topped with baby spinach, mushroom and egg omelet (1 whole egg + 1 white)
Lunch
Whole grain tortilla spread with hummus or fat free refried beans, rolled up with grated carrot, cucumber slices, red bell pepper strips, baby spinach inside, followed by fresh fruit
OR
Whole grain bread (crisp, pita, sour dough…), lettuce and tuna “salad” mixed with dried cherries and low fat dressing, alongside veggie “crudités”…carrot, radishes, cherry tomatoes, broccoli florets
Dinner
Whole wheat pasta cooked with an equal amount of broccoli (add broccoli to the boiling water just a few minutes before draining the pasta), tossed with sautéed tomatoes, mushrooms, zucchini, kalamata olives, and tuna or cannellini beans
OR
Baked sweet potato with grilled pork loin or black beans and sautéed apple and veggies—try Brussels’ sprouts, red bell pepper, Swiss chard, onion, garlic, ginger
