Megan Fuetterer, R.D. is one of our amazing instructors. She’s an Ironman finisher, runner, cyclist and all around athlete. And she brings to Revocycle her deep understanding and passion for healthy eating and living. We’ll be featuring recipes, nutrition advice and healthy living tips from her regularly…keep checking back!
Here’s a summary of her workshop study with a top sports nutritionist this past weekend.
Anna and I spent the last two days learning from a few of the best and brightest in the field of sports nutrition. Nancy Clark, MS, RD, CSSD is an internationally known sports nutritionist and best-selling author. She is the team dietitian to the Boston Red Sox among other top athletes, but has also spent many years counseling everyday people on weight maintenance and their struggle with food. John Ivy, PhD is the chair in kinesiology and health education at UT Austin. His research has pioneered our understanding of how the muscles work and how we can maximize performance with nutrition supplementation. His work has also allowed us to understand the importance of nutrient timing on training adaptations and recovery.We learned so much it is hard to narrow it down to just one post, but I will try my best!
Decreasing the Food Struggle & Maintaining a Healthy Weight
1. Don’t start a diet you are not OK with maintaining for the rest of your life.Are you really happier cutting out carbs? Eliminating fat? Eating only veggies all day long? Do you never want to eat birthday cake or pizza again? Most likely the answer to these questions is no. You should work with someone who will help you develop a food plan that doesn’t deprive you. The more satisfied you feel, the less likely you are to go off of it.A sustainable weight management program offers:
2. Determine your calorie budget.
Never do we want calories to become a fixation, but it will help guide your food choices as you learn to eat intuitively. After some time, the body will tell you when you are hungry, when you are full and you will know how to listen to those body cues without compulsive calorie counting.
For a quick and dirty estimation of your calorie budget use this formula:
“Fidget Factor” = NEAT (Non Exercise Activity Thermogenesis). This is the energy we expend aside from our basic needs, exercising, and digesting food. The more you move, the more total calories you will spend each day. This will increase your overall calorie budget.
For a more specific needs assessment, work with a nutrition professional.
3. The bucket approach to weight reduction.
Pre-workout Snack: granola bar (200)
Morning Snack: Greek yogurt & an apple (200)
Second Lunch: quinoa tossed with chopped veggies, Craisins, olive oil, salt & pepper (400)
Dinner: grilled salmon, roasted Brussels sprouts & small sweet potato (400)
4. Eat by day, diet by night.
If you absolutely must restrict your intake, do it at night. Eat breakfast and consistently all day long. Unlike what your mom might have told you, ruin your appetite! If you aren’t hungry at dinner after fueling properly all day long, this is when you can reduce your portions and cut out the late night snacking. Go ahead, lose weight while you sleep and wake up hungry for another day!
Remember to eat at regular intervals throughout the day…
Nutrient Needs for Athletes & Everyday Exercisers
1. Carbohydrates are fuel and necessary for athlete performance.Let’s first look at the typical Kenyan diet, remembering that Kenyan’s are among some of the best athletes and runners in the world.
Recommendations from the International Olympic Committee & Academy of Nutrition & Dietetics:
Training Tip: We are able to work out harder & longer when carbs are taken 15-60 min before exercise.
2. How much protein is enough?
You can get there without supplements!
Training Tip: Adequate protein within 30 minutes of exercise reduces muscle damage, speeds rehydration and aids training adaptations.
3. Fat is essential for absorbing vitamins A,D, E & K and getting enough can boost performance.
A study shows…
Training Tip: Aim for 25-30% of your daily calorie intake to come from fat.
4. Vitamins & minerals fight inflammation and boost the immune system.
5. Caffeine is an ergogenic aid.
Ergogenic aids are anything that are proven to enhance performance, recovery and training adaptations.
Benefits of caffeine:
Training Tip: Effect is maximized around 3 mg/kg body weight. Consume ~30 minutes prior to activity.
Nancy’s Concluding Words of Wisdom
I hope you find this to be a helpful summary to guide you as you make goals for the new year. Be kind to yourself and if you don’t want to go it alone, reach out to us at Zest. We would love to be your positive reinforcement and coaching team as you navigate the tricky world of food and fitness!