“Nutrition can be the single most important weapon to successful training and successful results”
“There is no better source of fuel then carbohydrate intake, but overconsumption of carbs can also lead to water retention and weight gain, which can impact performance.”
Diets will vary based on individual goals and volume of training, in general he suggests a macro ratio of 50 percent carbs, 30 percent protein, and 20 percent fats. The key word with all foods is “quality.”
-Quality carbs: Quinoa (which should always be soaked), rolled oats, sweat potatoes and fruits such as oranges and blueberries. “I always recommend exceeding daily recommendations in vegetables such as broccoli because of their low glycemic index and fiber content”
-Quality protein: Beans, soy, eggs, cheese, milk, seafood, and white-meat poultry. Buy organic as much as possible, particularly if you’re including meat in your diet.
-Quality fats: Unsaturated fats sources include avocado, and nuts such as peanuts, hazelnuts, cashews and almonds, as well as olive, flaxseed and canola oil.
Ditch the chips
The fitness experts use the moniker “chips” as a catchall for any nutritional garbage food. Chips and many of those processed foods are useless to the body. Dead weight. Start by cleaning out the pantry and getting rid of anything and everything that does not help support your goals. By no means do I say don’t have something every so often that you enjoy, but I do mean stop buying crap. If it exists in your pantry the chances of it going into your mouth is pretty high.
Plan for your goals
Knowing why you’re training for and revising your daily dishes are equally important to managing your nutritional intake.
Some people are getting off the couch for the first time. Taking them from this comfort zone to any fitness goal, in example a marathon could be overwhelming. Those people are also committing themselves to a healthier lifestyle, which means they’re accomplishing two goals.
For that reason, experts suggests starting out with a solid plan four weeks prior to the big day. Make sure your nutrition matches your performance in training and during a marathon or race. This will go a long way in supporting behaviors that will help you through the finish line.