You know what you should be eating to minimise your body fat and maximise your performance but it just doesn’t seem to happen !
As endurance athletes, many of us know the theory about which foods we need to be eating for performance. So why don’t we eat what we know we should?
I think that for many of us, life gets in the way and food has become an afterthought rather than a priority. We all seem to have an ever lengthening ‘to-do’ list and what so what we’re going to eat, rarely gets planned. We might find ourselves out and about at meal times and then we just buy and eat whatever happens to be nearby which is rarely healthy!
If you’re serious about getting great race results, then it’s no surprise that I’m going to tell you that you need to prioritise and plan what you’re going to eat.
What gets planned gets done.
I’m going to take you through 4 easy steps to show you how you can plan your meals with minimum time investment, and give your body the food it deserves to train well, race hard, stay healthy and injury free.
- Grab a piece of paper and write down the days of the week from Monday to Sunday. Divide each day up into Breakfast, Lunch and Dinner and if you’re training volume is high put in some space for snacks.
- You now need to fill each space so think about what each meal is going to be. If you’re not feeling inspired and can’t think what to put in each space then go online and have a look. There are so many sites which contain healthy recipes or if you are trying to eat in a certain way e.g. Low Carb, High Fat you will find websites with recipes which are based around your preferred theme. Get the family involved too so that you can find recipes which you all like or those which can be easily modified so that everyone will eat them and you’re not having to prepare several different meals each night. Find 21 (or more) recipes you like and fill in the blanks. If you find extra recipes you like the look of, file them and save them for another week. If you are monitoring your calorie intake and macronutrient intake then choose recipes which give you a nutritional breakdown. Look for meals that could be batch made at the weekend so that you spend less time preparing during the week.
- Using your meal plan , you can now generate a shopping list. Make sure you remember to check and see what you already have in your fridge and store cupboard before adding it to the list.
- Plan in a time to shop and put an appointment in your diary. That way, it’s more likely to get done.
How do you plan your meals for the week?
Come over to my Facebook community Eating to Win and share your nutrition tips and challenges.