I’m
a hungry athlete,” I hear you say. “I’ve just got back from a 10 mile run and
I’m starving.” Luckily, as an endurance athlete, your calorie requirement is
far greater than your sedentary counterparts.
Whether
you’re trying to maintain a healthy training weight or to shed pounds to gain
the competitive advantage, the type of calories you eat is just as important as
the amount.
Energy
is provided by calories, simple as that. Reduce calorie intake too much and you
may lack the energy to train well. Your body may start to feed off its muscle,
which will lower your metabolic rate and it will be a downward spiral from
there. Be savvy about the calories you choose and you’ll not only avoid that
overwhelming feeling of starvation and lethargy, you’ll also train more
efficiently, recover quicker and ultimately race better. Calories packed with
nutrients – found for the most part in unrefined, fresh, natural foods – will
fuel training, maintain muscle health and keep your immune system strong.
Nutrient-poor
calories, so often found hidden in the processed, convenience foods of our
everyday diet, might satisfy short-term cravings, but provide little or no
worthwhile nutrients. To perform at your best you need premium fuel.
So
here are five great ways to avoid the bad, hidden calories that lurk in our
everyday meal choices.
1. Don’t be deceived by breakfast
Ever
wondered how much sugar is in your favourite cereal? Do the calories in your
morning muffin provide nutrients to aid your training? Breakfast cereals and
breakfast muffins, that are branded as being healthy, are often laden with
pointless, sugary calories which will give you a short-term blood sugar rush
only to leave you craving more food mid-morning. Sure, keep a box of sweet oaty
granola in your cupboard or grab yourself a blueberry muffin for quick-fix
post-run recovery, but opt for lower sugar cereals, sugar-free muesli or
porridge for your everyday breakfast. Swap the muffin for an English muffin and
a nutritious poached egg; a little protein will help sustain your energy levels
and keep you fuller for even longer.
2. Salads aren’t always as angelic as they seem
A
few lettuce leaves on a plate might be the slim-line option, but salads can be
deceptive. Pile on the bacon, cheese, coleslaw and a creamy dressing, and
you’ve suddenly got yourself an enormous calorie bomb. Researchers looked at 20
salads from major outlets and found many had extremely high fat contents. In
fact, a large chicken Caesar salad can be anything from 500 to 800 calories,
including up to 50g fat. Much better to avoid the dressing-drenched options and
go for grilled chicken on a mixed green salad with a light balsamic dressing or
a glug of olive oil whisked with a little lemon juice.
3. Fat-packed pasta and calorific curries
Pasta
and rice can provide excellent low-fat fuel for training. However, order a
chicken korma, a spaghetti carbonara, or a Thai green curry, each fat-laden
with cream and excess calories, and you’ll most likely feel heavy and like
you’ve been nailed to the floor during your next workout. Admittedly, they are
packed with other useful nutrients, but what you’ve got to remember is there’s
550 calories in just one cup of coconut milk with a massive 57g of fat, and
this is mostly saturated. Instead, consider choosing dry curries ,lighter,
tomato-based pasta sauces; or delicious pad Thai noodles and stir-fries.
4. Healthy snacks are not always what they seem
So
you’ve swapped your afternoon biscuit binge for nuts, seeds and dried fruit for
a healthier option. That’s fantastic, but it is essential to remember portion
control. Packed with good fats, vitamins and minerals, nuts and seeds are
energy-dense foods that should definitely be included in your diet. They are,
however, loaded with calories. Enjoy a small handful and then, if you’re still
hungry, choose an apple or some carrot sticks.
5. Two soft drinks a day can add 300 calories
At
around 200 calories for a large glass of red wine, it’s widely acknowledged
that alcoholic drinks are very high in empty calories. It’s not just alcoholic
drinks you need to be wary of, though. Many soft drinks, including those you
drink specifically to perform well – such as sports drinks and protein recovery
drinks – are also packed with calories, most of which are empty calories. Fizzy
drinks are best avoided completely. A can of Coke or lemonade gives around 150
calories of liquid sugar, but even so-called healthy drinks are crammed with
calories. A glass of fruit smoothie clocks in at around 150 calories. Feel free
to use sports drinks by all means, but try to limit their usage to tough
workout sessions. At other times during your day, and during less strenuous
training sessions, it is best to hydrate just with water – it’s calorie-free,
it’s cheap and it’s good for you.
