Training for a half marathon? Doing regular strength training? Hitting the pickleball courts? No matter what type of physical activity you’re doing, here are four nutrition tips that I recommend (as a dietitian and running coach) to boost performance and support health.
1. Eat enough!
Women are subject to frequent messaging about diets and body size, which can often cause us to underfuel. But low energy availability (the scientific term for not getting enough calories during training) can be quite harmful! It reduces endurance performance, and new research shows that just ten days of underfueling negatively impacts muscles.
Think about building a “power plate” at each meal. Include vegetables, a protein source, healthy carbohydrates (like fruits, starchy veggies, and/or whole grains) and a healthy fat (like olive oil, avocado, nuts, or fatty fish).
2. Fuel your body before tough workouts.
While fasting is a big buzz word lately, as a dietitian I’m not a huge fan when it comes to active women. Fasting can reduce energy intake (risking low energy availability as described above) and negatively affect certain hormones in active women.
Plus, fasting before a tough workout can reduce your ability to sustain high intensity levels during that workout, and may also increase protein breakdown (using your muscles for energy – something we definitely don’t want!).
For most folks, it’s a good idea to eat a meal or snack with carbohydrates and protein a little while before exercising. For example, if you’re going to hit up the track for a speed session mid-morning, sipping a smoothie a couple hours beforehand might help you feel energized when you lace up.
3. Power up with protein throughout the day.
Protein is key for muscle repair and recovery after workouts, but is also essential for keeping you full and satisfied throughout the day. Good sources of protein can come from animals (like chicken, beef, fish, and dairy) or plants (like soy, beans, and lentils).
Some people might get enough protein each day but backload it at dinner. Instead, try dividing it more evenly throughout the day. Aim to eat a source of protein at most meals and snacks. For example, you might have a veggie omelet and whole grain toast at breakfast, a chickpea and tofu salad for lunch, Greek yogurt and berries as a snack, and lean beef and veggie burrito bowl for dinner.
4. Eat a rainbow.
Build lots of colorful produce into your meals, as these fruits and veggies contain vitamins, minerals, and phytochemicals (plant compounds with beneficial effects in the body) for health and training. Some specific fruits and vegetables may have unique benefits for athletes, like dietary nitrates in beet juice which boosts endurance performance, or compounds in tart cherries that support exercise recovery. Research also shows that eating a wide range of produce each week promotes good gut health.
Do any of these tips sound like something you’d like to start implementing? Let me know below!
