Eating is Training – Start with a steady foundation
Here at GU, we embrace the principle “Eating is Training.” To us, this means feeding your body the right nutrients, at the right time, in sufficient amounts to maximize recovery and encourage positive physiological adaptations. You only spend a small part of your day training, while most of your day is spent resting, recovering, and preparing for the next workout. Think of this time as an opportunity to improve your performance even more! So, during the weeks of training leading up to your 10K (and all the time, for that matter), try your best to eat a nutrient-dense, whole food-based diet.
What are the keys to a balanced diet?
Focus on Variety: Be sure cover all your nutrition needs by mixing it up. Shop seasonally to incorporate different types of produce year-round. Have a few different sources of protein each week (chicken, fish, dairy, tofu, etc.). Do your best to try new things and avoid getting stuck in a dietary rut!
Ample plants: Fill half your plate with fruits and veggies, and try to have at least one serving with each meal and snack. Three different colors of produce on your plate at mealtime is another goal to strive for.
Plenty of Protein: Muscles rely on it, and your muscles are what move you! Try to get 20 g at mealtimes, and include some protein with every meal and snack, or about every 3-4 hours throughout the day, to support lean muscle mass.
Limit processed foods and added sugars: Look for labels with only a few, easily recognizable ingredients or, better yet, no label at all! (Think produce section, meat counter, farmers markets, etc.). Added sugars pack in unnecessary “empty” calories and can cause big swings in energy levels that leave you in a mid-afternoon slump.
The Good Kind of Fat: Fats are essential for vitamin absorption as well as healthy joints, eyes, skin, hair, and nails. They help keep you fuller, longer, and make food taste richer. Avocados, fatty fish, nuts and seeds, olives, coconut, nut butters, and oils from these foods are all great, healthy sources of fat in the diet! Enjoy a serving with each meal.