March 23 2018
As you ramp up your training, follow this guide to make sure you don’t under- or overeat, as both can affect your performance.
What should you really be eating? Funny, we were asking ourselves the same question! So runners in our office submitted their daily eats (along with their heights, weights and running goals) to sports dietician Lauren Antonucci, who offered up some quick fixes to take their meals from solid to stellar.
Longtime runner ERIN REAM has two big half marathons coming up. For the first, she’d like to run sub-1:35 and close to 1:30 for the second. Coming off of an injury last year, it’s been a while since the 28-year-old has trained hard. Now she runs almost every day and lifts weights twice a week.
Premade French toast with eggs and cherries
Lauren’s notes: Before a workout, try a higher carb, lower protein/fat option, such as 1 or 2 pancakes or waffles (frozen works) with banana and honey, plus 8–12 oz. water.
Coffee with a little cream, water
Ran for 92 minutes. During run: 1.5 scoops of Skratch Labs drink mix and 1 Gu
Lauren’s notes: Great on-the-run fueling and post-run smoothie! Both are well timed and much appreciated by your hard-working muscles.
Smoothie with peanut butter, soy milk, banana and honey
Lauren’s notes: Delete peanut butter and add cup of berries. You would benefit from more carbs and fluid right after your run, but not the fat.
Peppermint tea and water, bowl of cherries
Lauren’s notes: Decrease cherries to ½ cup and add a bit of protein, such as low-fat cheese or yogurt, to keep you full.
Vegetarian Asian noodle dish with zucchini and two mini fried spring rolls, a cup of Tom Kha mushroom soup, water
Lauren’s notes: Add tofu or other protein to lunch—and try to forgo the fried spring rolls most days!
Add a healthy mid-afternoon snack, such as a tablespoon of peanut butter on a banana. This will help curb hunger until it’s time to make dinner and give you time to prepare a balanced meal.
Chicken sandwich, small salad with creamy dressing, 8 oz. chocolate milk, water
Lauren’s notes: Add beans and cooked vegetables to your dinner in lieu of the bread and salad with creamy dressing to provide more nutrition with fewer calories and less fat. If you need to eat something while preparing dinner, make it fruit or veggies—or whatever you know you personally tend to be lacking.
By incorporating these changes, you should not only note an improvement in your recovery and, thus, training gains, but you’ll also be able to easily lose a few pounds, which will help you achieve your half-marathon time goals.