Getting Into Eating
Now that you have an understanding of nutrition and know that you need to graze at intervals throughout the day, it's time to get to the heart of the matter: what to eat and in what quantities.
On the premise that food is energy, how much energy you expend determines how much food you should eat. This is called your daily caloric need, which can change daily depending on what comes up in your life (for example, longer runs = greater energy needs; more stress = greater energy needs; more sedentary lifestyle = fewer energy needs).
The first thing to do is to create an objective nutritional analysis for yourself to assess your eating habits. Since this book can't answer all your dietary questions, consult books on the subject of nutrition or ask your doctor to refer you to a nutritionist. This chapter lays the groundwork for you.
Don't forget to eat smart when dining out. Many of today's fast-food restaurants have some healthy options on their menus, and in most restaurants you can ask for salad dressing, butter, and sour cream on the side so that you can control the portions of these high-fat condiments. Ask for chicken or fish entrées broiled rather than fried. When perusing restaurant menus that offer lots of high-fat food options, make sound nutritional choices.
Your Eating Habits
Do you even know how much and when you eat during a typical day? Most people don't. The best way to learn is to keep a food journal for at least a week. Using a notebook, your Palm Pilot, your running log, or a calendar (something you can keep a record in), begin to write down everything you eat and when you eat it. Don't cheat! You must list even the breath mints you chew on during meetings. It's also helpful to note where your eating has taken place. At your desk? In the cafeteria? In front of the TV?
After a full week you'll have a good idea of the what, when, and where of your eating patterns. From the brief discussion here, you should be able to see from your food diary where you're making your nutritional no-noes. How often have you skipped breakfast? How often have you eaten high-fat foods like junk food, desserts, and fried food? What are your snacking habits? How many fruits and vegetables do you eat in a typical week?
Part of eating right means counting calories, and you've been conditioned to believe that the average adult should consume no more than 2,000 calories a day. But anyone running 20–25 miles per week probably needs at least 2,500 calories a day in order to maintain adequate supplies of muscle glycogen. Being able to increase overall calorie (and carb) intake wisely is something that runners are able to enjoy.
Fat-Cell Storage
Irregular eating causes your brain to protect your fat cells, because those are what hold energy. If you have a track record of skipping meals and eating erratically, you've trained your body to store fat, which is why it might be difficult for you to lose weight. Eating regularly and healthfully means your brain doesn't have to worry about energy sources so your fat cells won't be stored — the fat in your body is used as it's needed.
Where You Are Versus Where You Need to Be
To make intelligent food choice easier, the U.S. government has formulated dietary guidelines as recommended by the American Dietetic Association, American Cancer Society, American College of Sports Medicine, American Heart Association, and the surgeon general. The recommendation is that your intake at every meal should be comprised of 55–60 percent carbohydrates, 20–30 percent fat (no more than 10 percent from saturated fat), and 10–15 percent protein. This is the balanced diet that works best to fuel your system.
Using these U.S. government recommendations, look back at your food log for the week, charting your main meals by whether they were largely composed of carbs, protein, or fat. Surprised? Apply these recommendations at restaurants and while grocery shopping. Are meats and ice cream taking up more room than fresh vegetables, whole grains, and fresh fruit?
Looking at these guidelines makes meal planning easier. Endurance athletes often push their carbohydrate intake to 65 percent while offsetting this by reducing their total fat calories. Applying calorie recommendations to your plate, the section for carbs should be the largest, protein next, and fat smallest (because even though the percentage of recommended fats is higher than the percentage of protein, fats have a higher caloric value).
As a runner, you will find this nutritional information especially valuable. To eat right for running, you need the nutrients that best fuel your energy. These are carbohydrates. But proteins are essential for the utilization of energy, and fat is essential for overall good health. Consider this chapter your introduction to nutrition and healthy eating.
