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The feed zone - Basic eating for basic training Part II
Focus on Quality and Choices
As you continue your basic training and prepare for the coming raceseason, you appreciate the importance of matching training with the properamounts of energy, carbohydrate, protein and fats (See "TheFeed Zone: February 16th"). During this training cycle, you canalso focus on types of food choices you consume to provide quality nutritionand variety to your daily and training diet.Daily Diet
This is one of the best times of the year to experiment with new foodsand recipes. While you can still keep convenience and time in mind (what’sgood, quick, and easy?), don’t keep falling into the same old food choicesand meals. Variety in foods also provides a variety of nutrients, keepingyour diet balanced and interesting.Focus on maintaining a strong immune system. Training stresses yourbody, and taking a few days or a week off from training due to an illness,could hold back your training efforts. Focus on quality carbohydrates providedfrom whole grains, fruits, and vegetables.Grains and more
Tired of the same repetitive rice, potatoes and pasta? Even if youaren’t, experiment with some whole grains. Many of these foods can be preparedin less than 15 to 20 minutes, and cooking them can easily become partof your weekly routine. Some good whole grain choices include kasha orbuckwheat, which is a great source of fiber and magnesium. Barley is anancient and nutritious high fiber whole grain. Pearl barley has had theouter husk removed, but is still high in soluble fiber (that kind thatlowers cholesterol) and can be prepared in 10 minutes. Qunioahas also been around for thousands of years and is common in South Americancuisines. It is higher in protein than most grains, and a great sourceof copper, iron, and magnesium. Of course brown rice (prepare ahead oftime if necessary) is more nutritious than white rice, and whole meal pastais also a better choice than more refined varieties. Other whole grainsinclude amaranth,bulgur, millet, steel-cut oats, teff,and wheat berries. Other highly nutritious carbohydrate choices includesweet potatoes, and all varieties of the in-season winter squash. Driedbeans and lentils are also highly nutritious and great source of carbohydrates,a good source of protein, and high in fiber, calcium, and B vitamins.Fruits and Vegetables
The sixth edition of the Dietary Guidelines for Americans just releasedby the USDA this past January now call for nine servings of fruits andvegetables daily for a hefty dose of vitamins, minerals, and phytochemicals.Add variety to your current winter fruit and vegetable intake and buildon your choices as we move into the spring season and welcome wider producechoices. Green leafy vegetables such a kale, collard greens, and broccoliare highly nutritious and can be steamed or stir-fried. Any fruits or vegetableswith a deep orange color like carrots are also filled with nutrients. Freshfruits make great snacks and frozen fruits (no sugar added) can be usedin skim milk and soy milk smoothies. Try to include vegetable choices atboth lunch and dinner, and even with snacks.. Filling-up on fruits andvegetables also supports any weight loss goals you may have early in theseason. Many studies also indicate that consuming plenty of fresh fruitsand vegetables reduces risk of stroke, type 2 diabetes, and certain cancers.
Training Diet
This is also a great time of year to experiment with new sports nutritionproducts, including those you carry during a race, and specific brandsthat are provided on the race course. Having a sports drink that you like,tolerate, and drink enough of during training and racing is essential fora successful race season. You can also check your any weight loss beforeand after training to see how closely your fluid intake matches sweat losses.Reassess your fluid needs as the season progresses and the weather turnswarmer.In addition to fine-tuning your sports drink choices and drinking strategies,you can also experiment with gels and energy bars. Most athletes needs40 to 60 grams of carbohydrate per hour during training, though long racesand ultraendurance events can push up these needs to over 100 g per hour.This is a good time to experiment with consuming and tolerating those highercarbohydrate amounts.As your training builds, continue to place close attention to yourimmediate recovery nutrition needs. This starts the recovery processuntil the next training session, which can take place in 12 hours (or less),or 24 hours. Aim for 0.7 g carbohydrate per pound weight (1.5 g/kg), or88 g for a 120 lb. athlete, or 115 g for a 165 lb. athlete, when glycogenresynthesis occurs at an accelerated rate. You can also add in some proteinto the mix, at about 10 to 15 g. But consuming adequate carbohydrate isyour priority. Some recovery sports nutrition products are convenient,but you can also make recovery smoothies and snacks. For a high glycemiccarbohydrate choice, which has some recovery advantages over lower glycemicchoices, try a bagel with peanut butter and fruit. Energy bars are alsoquick and effective when eating on the run after training. Of course whenconsuming solid foods after training, you should also focus on rehydrationefforts.
Monique Ryan, MS, RD, is author of "Complete Guide to Sports Nutrition,"and "SportsNutrition for Endurance Athletes," from VeloPress, and the upcoming
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