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At this time of year we are used to seeing and working with many types of athletes, all of whom are gearing up for the upcoming spring and summer training and racing seasons. One initial concern that all athlete's voice is in regards to how they should adjust their daily training diets during their base training. While the answer to that question depends on each athlete's height, weight, metabolic rate, training volume and other goals (weight loss or gain, increased muscle mass...), here is an idea of what changes an athlete should make to their diet at this time of year.
"Normal Diet" Endurance Athletes Early
Season Daily Needs
Fruits: Fruits:
1 apple 1 banana
¾ c. blueberries in pint container 1 apple
1 peach or similar 1.25 c. strawberries
1 peach
Veg: Veg:
1 c. cherry tomatoes in pint container 1 c. cherry tomatoes
1 c. swiss chard 1 c. cooked Swiss chard
1 squash 6-8 asparagus (1 bunch)
2 carrots 2 carrots
Dairy: Dairy:
1 c. low fat yogurt 1 c. low fat yogurt
1 c. low fat milk 1 c. low fat milk
Fats: Fats:
1/4 avocado 1/4 avocado
2 tsp olive oil 1 Tbsp olive oil
6-8 walnuts 1/4 cup walnuts
Protein: Protein:
3 oz chicken 4 oz chicken
3 oz fish 4 oz fish
Carbs: Carbs:
1 c. cooked oatmeal 1 c. rolled oats
1 c. quinoa 1 c. quinoa, cooked
2 slices ww bread 2 slices 12-grain bread
1 c. wheat berries, cooked
Treat: Treat:
1 scoop of chocolate sorbet 1 scoop chocolate sorbet
Water: Water:
1.5-2 L 2.7-3.5 L
Sports Products:
1-2 bottles of Gatorade Endurance during training While your actual daily needs might be different than these, the concepts would remain the same. Increase all food groups, not just one. Increase total quantity of healthy foods (don't just add junk because you failed to increase the size of your meals and healthy snacks). Increase total fluid intake. Of course, if you need help determining how much YOU need to eat to fuel your early season training and racing we would be happy to help! See you on the roads! -Lauren Antonucci
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