I will be posting more in the weeks to come but thought I'd post a slightly modifed version my December article for Ironman.com. Enjoy!!
The 2009 season is upon us so now is a great time to reevaluate this past season's nutritional choices and provides a chance to make adjustments and start the 2009 season with a clean plate.
So, to get the nutrition self-evaluation wheels spinning ask the following questions:
1) How well did you do managing your weight (body composition) this past season?
Body weight management can be a sensitive topic. Excess weight from body fat can slow you down and too much “dead weight” can place overall health and joints at risk. Unfortunately, in an effort to race lighter and faster, some athletes attempt to lose weight with some less-than-desirable approaches. On the flip side, being underweight or possibly too little body fat as a result of inadequate calories and nutrients can place an athlete at risk for illness or injury. If you found yourself frustrated with the inability to healthfully maintain your body composition goals this past season, consider some professional assistance in 2009.
2) How well did you execute your race day nutrition and hydration plan?
Dialing in your race day nutrition plan is an essential ingredient for a stellar day, however if your key race went down the tubes because of nutritional mistakes then your goal for 2009 should be to find what went wrong and fix it. Training and racing an Ironman requires a significant financial commitment, so risking a DNF or bad day because nutritional miscalculations can turn into a poor investment. Race day nutrition, unlike some other aspect of race day, can be controlled. Having a tried and true race nutrition plan gives you the best chance for having a successful day.
3) How well did you do making consistent healthy eating choices from day to day?
I have seen a number of athletes think they are eating very healthy. In fact, with a close look at food journals, we find a lack of variety and skipped meals. In addition there are missed opportunities for optimal refueling (nutrient timing) or falling short with one or more food groups (wholesome grains, fruits, vegetables along with lean meats and low fat dairy). These nutritional mistakes, in my opinion, are the result of not fully understanding the role of food in activity and daily living and a lack planning. With a little knowledge and some pre-planning healthy eating can be mastered daily.
If your answer to one or more of the questions above is “ Not so well” , then to get off on the right foot in 2009 try to:
Be smart.
Learn as much as you can about nutrition. No one is saying you have to go back and get your nutrition degree, but any committed athlete should have an understanding of how the body works and how food is used in the body. Athletes that desire to train and race at their highest level possible owe it to themselves to understand the how’s and why’s of fueling. There are many great easy-to-read books (internet search for Monique Ryan or Nancy Clark) along with online resources (check out Ironman.com nutrition archives) authored by credible nutritional professionals (for example RDs, MDs). When you understand the role of food in the body at rest or when active, making good food choices should be easier to do. It’s hard to change or appreciate that which you do not know or understand. Knowledge is power and nutrition knowledge for an athlete can provide answers to why you need to commit to healthy choices.
Be aware.
Change cannot occur until you know where you stand. Food journals allow you to become aware of your habits. The process of writing down and reviewing the choices you have made is the first step in changing eating habits. Food journaling can be the single most useful self-evaluation tool, especially if you know and understand what nutritional mistakes may be staring back at you.
Be specific and realistic with goals.
It is very difficult to follow through with good intentions and stay motivated if you have the vague goal of “I am going to eat better this next season.” Once nutritional mistakes are identified then a plan of action needs to be created. Successful change with any habit comes when you can set and achieve smaller, measurable goals. For example, if you are always falling short on fruits or vegetables then a few goals might be to:
1) Add a fruit serving to breakfast and a snack
2) Buy premixed salad blends to add to lunch
3) Use V-8 vegetable juice post light workout on busy workdays to sneak a veggie serving in.
Once the two to three goals have been mastered then its time to move on to the next set of goals. Whether it’s to improve your hydration plan or to try new food each week, the key is to have something you can measure. Just resolving to eat more healthfully is too vague … you need to be specific.
Be patient and consistent.
Our bodies are a by-product of what we eat and what we do, over time. We do not get fit, lean or healthy overnight. Just like you need the patience, commitment and consistency with your training to get fitter and faster, you need that same internal motivation and faith that good day-to -day food choices will pay big dividends. The reward for consistently eating well is reducing your risk for chronic disease, more energy for training, better recovery and the external reward of a leaner physique.
Be accountable, if needed.
Once your nutritional mistakes have been identified, sometimes it’s good to be accountable to someone. It can be a friend, spouse or hired professional, but if you have a tough time following through then let some else give you the kick in the pants to get and stay on track. If the thought of having your significant other hounding you about your food choices makes you want to run and hide, then some times the best investment might be a consultation with a credentialed nutrition professional to get and stay on the right nutritional track.
A new season and New Year is always exciting because it’s filled with potential. If you realized some of your nutritional mistakes held you back in 2008, you can resolve now to work on fixing them starting now. 2009 is a clean plate…lets fill it up with the best habits and food choices and watch your season take off!
As always, train smart and eat well!!!
~Jennifer
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