Are you in Marathon training? When do you eat which foods?

Most of my clients ask me if it's important to eat certain things at certain times, or is it okay just to stick with calorie counting?  Well, that's a loaded question.  If we're going for general weight loss, then calorie counting is a great place to start.  It gives a strict guideline for those who have not given themselves "rules" to follow regarding food (or have given themselves too much latitude in breaking the rules).  However, if we're training for a specific sport, we have to consider what time of day we train and how we fuel ourselves for the workout and the rest of the day.

For example, if you're training for a marathon, there are certain requirements for proteins and carbohydrates, so that you don't run out of energy and don't waste away to skin and bones while you run like the wind. I spoke on this in my recent webisode on UniversalSports.com: http://universalsports.com/video/the-last-26-episode-4-kinga-straightens-out-her-diet/, presented by Asics.

If you're a morning runner, i.e. you train at 6:30 to 7:30 a.m., you should have juice or an orange and water before you run.  After you run, you should have a hearty breakfast, roughly 30% of your daily calorie needs, including protein and low glycemic-index carbs.  Lunch, should be at a normal time and should be well-rounded, but not heavy, followed a few hours later by a snack around 4 p.m.  Dinner should include one high glycemic index carb portion for energy while you sleep, so that you are not depleted by morning.

If you're a lunchtime runner, you need a carb-rich breakfast, consisting of low glycemic index carbs like fruit and oatmeal.  You will need a protein/high glycemic index carb snack around 10 a.m., such as a 200 calorie yogurt or energy bar.  After your run, you should have a protein-rich lunch, followed several hours later by a small snack.  Then, you should have a late dinner with a good balance of protein and low glycemic index carbs.

If you're an evening runner, i.e. you train at 6:30 to 7:30 p.m., you should have a balanced breakfast, an early lunch rich in low-glycemic index carbs, a balanced late lunch, a 5 p.m. snack, then a late protein-rich dinner after your run.