Nutrition: Small Changes, Big Payoff
Runners and triathletes, by nature, are generally healthy
eaters. The longer you train, the fitter
you become, and the more food becomes incredibly important both for recovery
and for fuel. I’ve been a runner for a
long time, a triathlete in training, and a serious triathlete for long enough
now to know that food plays a crucial role in performance. Like most athletes, I’ve planned meals well
in advance of big workouts, logged what works and what doesn’t, and been
careful when attending social gatherings to eat properly and fuel for the next
day. I’ve always considered myself a
healthy eater; not only because it benefits performance but because I want to
set a good example for my kids and raise them to make good nutritional
choices. We have occasional treats, in
moderation. No one is left feeling deprived.
Recently, with a little nudging, I gave up dairy
completely. I drank the occasional chocolate
milk after a workout, and ate yogurt and cheese almost every day. After considering the downsides of dairy, I
decided to give it up. A funny thing
happened. It unleashed an entire diet
makeover. Gone were big bowls of white
pasta with lots of cheese on top.
Replaced instead with corn or rice pasta, spaghetti squash, some lean
protein and seasoning (note here: garlic
makes pretty much anything taste good!) Gone
were milk based recovery drinks…replaced with coconut or almond milk and low
sugar protein powder. Gone was my sugary
coffee creamer…replaced with coconut milk.
Gone were meals based around the tradition protein, starch and vegetable
model. Replaced with yes, protein, but multiple
vegetables and a wider variety of grains.
We never ate white bread anyway, and if I do have bread, which is
rarely, it is Ezekiel 4:9 or Dave’s Killer bread. Eggs on top of brown rice cakes are just as
good.
Do I miss anything?
Not at all. And here is why. I FEEL so much better. My blood sugar seems more stable, and adding
in more lean protein at lunch (canned salmon or canned tuna with a pop top is
easy and convenient) has eliminated the need for the 3pm “coffee and carbohydrate”
fix. My energy level is definitely
higher, and I am sleeping more soundly at night. My workouts are more focused, partly due to
the energy level increase, and partly due to a renewal of priorities. Healthy food creates a circle of wellness
that feeds on itself. The better you
feel, the better you want to continue to feel.
Another benefit…the entire family is eating better. Just having more fruits and vegetables
available gives the kids something to reach for other than processed
snacks. It didn’t happen overnight with
them, but gradually they are making their own changes.
I still have coffee in the morning and a glass of red wine
in the evenings. I believe these things
are fine in moderation. I have given up
both, for months at a time and an interesting thing happened. I started eating more to make up for the feeling
of deprivation. Giving up either one didn’t
seem to have a significant effect on my training. In fact, I perform better with a little caffiene.
Caffiene can boost the metabolism and
red wine is said to have anti-aging benefits.
Again, moderation is key here
Do I get a little grief here and there? Of course.
There have been times when somebody didn’t like that I wouldn’t eat
birthday cake. They’ll say something like
“come on, it’s a party.” I’ve also gotten
the occasional “is that what you are going to eat?” I used to launch into long explanations of my
training and racing schedule to try to explain to these folks why I was eating
(or not eating) the way I was. Over time
I’ve learned not to bother. People are
going to think what they think. The best
response is a smile and a firm “No, thank you.”
No explanation necessary. You
work hard to be healthy. Be consistent
in both your nutrition and your training and you will see the benefits on a
daily basis!
Be Healthy, Train Smart, Have Fun