Hello Runner,
Everything all right? I hope so!
I'm still on holiday - taking the opportunity to rest and eat well. I confess I miss the routine, but I try my best to live in the present.
I've been walking a lot, and I've already gone for a 7k run here on the Galician coast. Looking forward to the Olympics and watching the athletics and tennis events!
For many runners, it's the training season for competitions in the summer and autumn. But for many others (like me), it's the holiday season and days off.
If you, like me, are going to take a few days off to rest, know that what you should eat will depend on your goals and level of activity.
Many runners gain weight and slow down the progress of their body composition during their holidays. Then they struggle to get back to where they were before.
→ Think of the holidays as a time to hone in on those food choices and eating behaviors. Build that nutrition routine and foundation so that you can better support your in-season training when it comes.
Here are the best tips
In the off-season, reduce the amount of carbs
Less activity means less need to load muscle glycogen stores and less use of carbs/glycogen as energy.
You still need carbs every day (I'm not saying for you to go keto!), but not as much as when you're doing high-volume training or preparing for a race (half-marathon or marathon).
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Begin by making basic, straightforward changes to your routine
→ Increase your daily protein intake
→ Meal prep one extra fruit and veggie every week
→ Increase the amount of fiber in your diet
These small improvements can become long-term habits that help you achieve your health and fitness objectives.
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Big focus on micronutrients!
Optimise your intake of whole foods such as fruits, vegetables, beans/legumes, whole grains, lean meats, and low-fat dairy.
Having a variety of whole foods in your day will increase your chances of getting all the nutrients while keeping calories in check.
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Strive to prioritize protein to help maintain and grow lean muscle
Try not to reduce your daily protein intake too much during the holidays.
Perhaps if you are consuming a high amount per kg of body weight, you can even reduce it a little. But if you are consuming an average amount, do not reduce the amount.
Hydrate, hydrate, hydrate!
You still need to hydrate during the days off. But you can adjust your routine. Electrolytes are no longer necessary.
Avoid foods with excessive sugar and fat as much as possible
This tip is especially useful for those who find it VERY difficult to get back into their eating routine and diet after the off-season.
I think it's healthy and valid to indulge a little during the holidays, but if you find it very difficult to get back on track, I would stay away from temptations as much as possible.
Any questions or something you would like to share, drop me an email.
Wishing you a great weekend!
Here’s to health and good runs ⚡️
Ana Paula Alonso