Have you found it difficult to balance a healthy diet with increased exercise or training?
Midtown Chicago’s Registered Dietitian, Jenny Maloney, is back to tell you how.
Spring is training season for many members. If you have a marathon, triathlon, 5K, or other athletic competition on the calendar, you’re likely exercising more and getting hungrier as well.
There is a fine line between fueling for your exercise or sport and overeating, which can result in weight gain despite an increased caloric burn.
The tendency after a hard workout is to eat twice as much as you normally would, and this can get you into trouble, so ensure that you are eating an overall healthy and balanced diet. Are you consuming enough fruits and vegetables? Are you choosing whole grain versions of foods and lean protein?
Once you are eating a variety of healthy foods, then you can start to think about fueling for exercise. Instead of eating two desserts after a hard workout, add an extra serving of fruit, vegetables, or protein, or add an extra healthy snack. For example, if your dinner is a chicken stir fry, add another ½ cup of brown rice and an extra ounce of chicken. If you are still hungry after dinner, you can always have a snack.
Make sure to eat before and after exercise so you are not starving when you are done. During the off-season or taper periods, cut down your portions but continue to eat healthfully. When you are in training or exercising more, you can eat more but make sure the food is still healthy.
What race(s) are you training for this spring?
Congrats to all Chicago marathon runners!
You’ve achieved something great. Beyond the race itself, all the time spent training and the dedication you put in to be able to run this past Sunday are incredible accomplishments.
Was this your first full-marathon?
If so, I know your feelings firsthand.
Last year, I turned 30 and after many years of not understanding why someone would ever want to run 13.1 miles, I signed up for my first half-marathon, the Chicago Rock and Roll Half-Marathon. This was a major change to my life’s bucket list. Halfway through my training last summer, I decided to run a full marathon. I thought, “If I’m already running part of the mileage then I should go for the full-marathon…26.2 miles!”
They say that some people complete an item on their bucket list and move on. There are others that try something new and get hooked. I guess I caught the bug after successfully finishing my first half-marathon.
For the next few months, I put my heart and soul into full-marathon training. I daresay I had little social life and I became best friends with my trainer and my chiropractor (thanks Midtown trainer Justin Moore and Wrigleyville Chiropractor Dr. Andrea Butt). Let me tell you, it was one of the most fun, ‘new’ experiences I have ever had.
I had some of the most amazing support from family and friends. I couldn’t have dedicated my time and energy without their help. Race day came and I was one of the crazies I had always secretly made fun of.
I ran 26.2 miles on purpose and loved it!
I have since raced in another half, run with a team for the Madison to Chicago Ragnar Relay, raced with colleagues in a super sprint triathlon and signed up for another half with friends in December. I guess you could say I caught the racing bug.
Did you?
