People who know me will probably know that I’m always hungry, I like food and I hate small portions. And although I’m a big fan of healthy, home-cooked meals I’m not going to deny that I also like the probably not-so-healthy stuff.
Just like undoubtedly many others out there, I’ve had my issues with food and calorie intake in the past and there are times when I still struggle. For me personally, it has always been about control: after spending years not feeling in control of my life, I tried to gain control over my life and my body by controlling the amount of food and calories I allowed myself to eat. Even now, when I’ve had a bad week (or even a bad day) with little exercise and too much unhealthy food – or even when there’s only the prospect of a series of restaurant visits in the near future, I’ll panic and the thought of all the food and prospective lack of exercise due to time limitations will cause me to freak out. It has improved a lot since I started running, however. Running helps me feel in control of myself in a different way and because I am working out and using the energy, I have a more positive relationship with food these days.
Just to be clear, I’m not a nutritionist or dietitian but with running automatically comes the need for a diet that will give your body everything it needs to keep going as well as to recover from all the hard work afterwards. A lot has already been said and written in terms of sports nutrition and I’m not going to deny there are specialists who know a lot more about it and who might roll their eyes at my food plan, but I just stick to what works for me.
Porridge
Probably my favourite breakfast ever and there are occasions when I will even have porridge for lunch or dinner. From hot porridge in winter with milk (or cream), jam, golden syrup or maple syrup to cold porridge in summer with fresh fruit and Greek yoghurt – it’s simple, quick, easy, tasty, healthy and good fuel for the body!
Carbs
There’s something to be said for a low-carb/high-protein diet, however, carbs aren’t necessarily a bad thing when you’re a runner. They’re actually a much-needed energy source, especially when you’re doing long distance running. So I will eat (brown) pasta and rice on a regular basis as well as potatoes (both “normal” potatoes and sweet potato) but I try to limit the amount of bread I’ll eat as I tend to have bread with cheese and for me, that combination is a guarantee for gaining weight.
Fruit & Veg
Fruit and veg are THE core elements in my diet and I will have some every day. I’ll usually have fruit as snacks while I’ll eat vegetables as part of my main meals. I don’t eat meat every day but will often use nuts, avocado, chickpeas or lentils on meat-free days.
Vegetarian/Vegan?
Even though I don’t eat meat on a daily basis, I’m not on a completely vegetarian or vegan diet. Mainly because I then have to take supplements to make sure I get all the nutrients I need, but it’s not always clear what the by-products in those supplements are (and so, how can I be sure they are healthy?) and I just feel in better shape on a diet that includes some dairy products and organic non-processed meat (mainly chicken and steak) or fish. I do try to be mindful of what I’m eating, however, and as with everything the key-word is “moderation”.
Cheat meals
It’s not all about being strict and being in control, sometimes you have to allow yourself to just enjoy life. After a long run or a tough race, I’ll be right there in the queue for a burger & fries, fish & chips or pizza. With an ice cream for dessert, please!
In addition, even though I monitor what I’m eating 6 days a week, I do allow myself a “cheat meal day” – usually on the Sunday. Partly because that is usually either long run day or race day so it balances out the cheat meal, but also because after the long run or race, it’s just nice to sit down and enjoy a big meal and a beer.
Fuel during runs and races
During longer runs and races it’s important to keep your energy level up by refuelling while you run. Now, I’ve never been good at eating while I run, so I have to be careful with what my stomach will accept. This is different for everyone and what works for me may not work for someone else. The things I use are:
– Isotonic energy drinks (I use High5 pomegranate but there are plenty of other brands and flavours available)
– Energy bars (Nakd bars or Nutella B-ready bars)
– Jelly babies, Haribo Star Mix or something similar
In addition, I’ve been seen to have a slice of orange or an ice lolly at races – especially in hot weather.
Even though I tried, I still can’t do energy gels – they just come back out the same way they went in . . .
Water
The key to staying hydrated before, during and after a run. In winter I find I’m OK doing longish runs up to 10 miles without really needing water while in summer I sometimes struggle to get through a short 5K without having a sip of water along the way. I struggle in hot weather anyway and much prefer to run in the cold, but again, this is different for everyone.
Rather than telling people what they should be doing, I think the bottom line here is that you try to have a to have a balanced, healthy diet while also allowing yourself something extra every now and then.
“Mens sana in corpore sano.”
If you have healthy mind in a healthy body it will have a positive effect on your performance in sports.
Confessions of a Running Freak 