In all this craziness we are all experiencing together, there is certainly a reminder of how valuable good health and immunity is. Who (W.H.O, haha, no pun intended) would have dreamed that in 2020 instead of flying around in hovercrafts we are teaching eachother how to wash our hands. We are also constantly being reminded of how regular exercise and healthy eating is of immense importance and I bet I am preaching to a group that are on overdrive in that regard. Many of us may be thrown into a even a darker place with all our gyms and pool privileges being denied, races being suspended or canceled. And then the big question – what are you all doing nutrition wise?
Some challenges may include – adjusting to your new normal daily. Some may be in less of an energy deficit because accessibility has changed. Some may be creating more of a deficit because time on our hands, means more time and motivation for get physical.
The difference in energy expenditure between the variety in these can be enormous, and it may be necessary to cut calories on days of reduced training or increase calories on heavier than expected days. Choices of immune-boosting foods may also become a refocus. These small modifications to your daily diet add up and are helpful in maintaining your proper race weight and energy balance while the world around us is wobbling. Furthermore, adjustments like these, along with optimal food choices has more chance of leaning towards immunity boosting versus risk.
Less energy density
On rest days your caloric expenditure is reduced, as little as 100 unused calories per day can add up big over time– a weight increase of 10 lbs per year. Body fat is ballast for an athlete and excess body fat reduces performance and optimal power to weight ratio. To prevent storing unused energy as body fat, replace dense carbohydrate foods such as pasta, bagels, breads and potatoes with lower calorie carbohydrate snacks such as Greek yogurt, cottage cheese, fruits and vegetables. Furthermore, the color in your earthy foods represent a variety of anti-oxidants not only to fight of the free radicals that exercise can produce, but also to boost your immune system to fight the war of the Virus.
Watch the supplements
Energy bars, gels, supplement shakes and other sports nutrition products are not as necessary for lighter days, as they are for heavy training and recovery. On a light training day consider using reduced serving sizes during your work outs. Typically a work out of less than 60-90 minutes at lower intensities will require only water for hydration. You can also modify your recovery or meal replacement shake by substituting ice and water for milk or yogurt in your shakes. Furthermore, staying well hydrated constantly and not just during workouts, keeps your immunity strongest.
Portion control
Portion sizes are one of the biggest factors to control. Reduce portions on lighter days but keep your macro nutrient balance of proteins, carbohydrates and fats in tact. You will find it easier to maintain your body composition balance if your choice of meals and snacks are mainly natural and unprocessed. Fresh or frozen fruits and vegetables, whole grains, lean sources of protein such fish, egg whites, and white meat poultry should make up most of your daily consumption. Egg yolks are mainly saturated fat and removing them on righter days is another way to mitigate excess calories. Tofu and soy products are also a good source of lower calorie, lower fat proteins, especially for vegetarian/vegan athletes. Reducing calories includes eliminating those desserts that you may be able to get away with on heavy training days. Plan your daily menu. Planning helps resist temptation and ensures the availability of the best food choices for weight management. Planning can be as simple as making a grocery list. I get that choices may be limited right now, but consider a daily plan with what you have on hand.
Replenish glycogen stores
Glycogen is the stored from of carbohydrate in the muscles and liver. Your stores of glycogen can quickly become depleted or be reduced slowly over time. It is not unusual to put on several pounds after a few lighter days in glycogen alone, since it contains a lot of water and is therefore heavy. You may find your work out quality is significantly higher after a few light days. This may not only be due to sufficient recovery but is likely a product of increased energy stores. Maintaining an optimal race body while having enough energy to train can be a slippery slope. Glycogen weight can be added very quickly and should not be confused with body fat which comes off and on more slowly. It is important to know your fully replenished weight. If you are eating enough calories on heavy training days glycogen depletion should not be an issue but if you find yourself down a few pounds going into a rest or recovery day cutting calories is not applicable if your goal is weight maintenance.
More immune boosting ideas
Fruits and vegetables with a variety of vibrant colors are naturally high in immune–boosting compounds that are specifically shown to help beat ailments more quickly. Berries in particular, naturally contain A, B, and C and stimulate the immune system. There is a fair amount of research that shows the complex natural sugars in berries support the immune system in fighting cold and flu.
Be consistent!
We will always face a variety of health challenges in our world. The key is not simply responding to this latest one and then moving on. The key is to make your health a priority every day, year after year.
Most importantly – Don’t eat all your quarantine stockpile at once!!
Second most importantly – wear green today to avoid being pinched. If you do not have anything green, then make sure you are a considerable distance away from anyone that could pinch you!!
HAPPY St. 
PATTY’s DAY!!
