Starting
to Train?
Additional
Activity |
Additional
Energy Used |
Examples
of Foods You Can Add to Balance Energy Used |
| +1
mile walking or running |
100
calories |
1
large apple or 1 small banana
1 slice of whole grain bread
1 tbsp peanut butter
1 light yogurt 2 cups carrots
16 oz sport drink
1 sport gel packet
Even better: apple with tbsp peanut butter or 2 tbsp hummus with
1 cup carrots |
| +20
minutes walking at 4 mph |
85
calories |
3-4
oz. low fat fruit yogurt
12 almonds or 20-22 pistachio kernels
4 oz. low fat cottage cheese
Even better: 1 low fat cheese stick and 4 to 5 small wheat crackers |
| +20
minutes speed walking or race walking |
140
calories |
1/4
cup dried fruit
cup cooked oatmeal with cup fresh or unsweetened frozen blueberries
1 granola bar
whole wheat English muffin with 1 tbsp jelly or 2 tsp peanut butter
Even better: 4 oz. cottage cheese with cup pineapple chunks |
+20
minutes running at 6 mph
or
+20 minutes biking fast |
210
calories |
1
low fat yogurt (depends on brand)
1/4 - 1/3 cup trail mix
3/4 cup whole grain cereal and
8 oz. low-fat milk
32 oz. sport drink
1 slice whole grain toast with
1 tbsp peanut butter
Even better: 1 low fat string cheese with 1 apple or 1 bean burrito
(1 small whole wheat tortilla, cup black beans, small amt of shredded
low fat cheese) or cup cooked oatmeal with cup berries and 1 tbsp
chopped walnuts |
| +
20 minutes hiking cross-country |
130
calories |
1
medium to large banana
18 almonds
20 oz. sport drink
Even better: Breakfast burrito (1 small whole wheat tortilla, 1/3
cup scrambled egg substitute, 1 tbsp salsa) |
| |
|
Chart
is for a 140-pound individual. |
How
to maintain balance between
what you burn and what you eat
By Kate
Fischer
Meet Joan.
Joan decided this year to train to walk her first marathon, secretly
hoping this would also be the jump-start she needed to reach her weight
loss goals. Joan is now in the second month of her training program,
and instead of losing the pound-per-week she had eagerly anticipated,
she has alarmingly gone five pounds in the other direction. Joan finds
herself famished after each long training walk despite consuming sports
drinks and gels. Lately, she has been trying to limit her intake at
breakfast and lunch in hopes of stimulating weight loss, but because
of her hunger, indulges in foods at night she previously kept off limits.
Does this
sound at all familiar? It’s not uncommon for individuals to use
training as a mode for weight loss. However, it’s also not uncommon
for individuals to find the numbers on the scale going up instead down.
This phenomenon is not limited to walking, but can relate to any training
or exercise program when levels of activity are increased. Weight changes
can be due to a number of factors: increased muscle mass, day-to-day
variations in hydration and overcompensating, or overeating beyond the
actual increase in energy expended during training.
This behavior
can dash anyone’s weight loss attempts, especially when initiating
a new, unfamiliar or intense training program. One component of over-consumption
is failing to account for calories taken in during training walks or
other activities. It is possible that energy from sport drinks or bars
can equate or surpass the additional energy burned in that activity.
For example:
Trail mix is a great source of energy but is also high in calories as
are some sport drinks and energy bars.
Study the
chart to learn how to balance exercise and calorie consumption.
Strategies
for Performance
Set your goal to eat for performance. This means that, yes, you will
need additional calories to maintain your energy level and avoid that
hunger, but this also means choosing optimal foods for optimal performance,
including nutrient dense, healthy food choices. This does not mean you
can’t have that favorite cookie every once in awhile, but day to
day try the following strategies to stay within your needs:
1. Consume small, frequent meals throughout the day. This will keep
you energized for your workouts and you will be less apt to over-eat
post-workout. Time your meals and snacks so you are optimally energized
for your workouts but not overly full.
2. Try combining a source of protein with a source of carbohydrate at
each meal or snack to increase fullness or satisfaction, provide energy,
and increase the variety of nutrients you are supplying your body.
3. Avoid drinking caloric beverages except as needed for your workouts
or races. This includes limiting use of sport drinks, fruit juice, high-calorie
coffee drinks, and other fluid replacement drinks.
4. Watch your portions. When you get back from a walk, run, or hike,
it’s easy to quickly over-consume calories when hungry. Keep an
eye on what portion you are truly consuming after a workout. It’s
okay to indulge every so often, and this may prevent you from overeating
over time.
5. Dish out portions for a meal or snack instead of just grabbing the
bag; this will prevent you from overeating.
6. Check in with yourself before reaching for more. Identify if you
are physically hungry for more or simply have a mental appetite for
more.
Kate
Fischer, RD, LD, is pursuing her master’s in exercise physiology
at Oregon State University. She also provides nutritional coaching at
Sports Lab Training Center. Contact info:503-289-4047, ext 103 or kate@sportslabtraining.com.
|
