{"id":3215,"date":"2023-05-17T07:00:00","date_gmt":"2023-05-17T07:00:00","guid":{"rendered":"https:\/\/prd-www.mccdn.io\/vitals\/?p=3215"},"modified":"2024-02-13T21:11:01","modified_gmt":"2024-02-13T21:11:01","slug":"race-training-guide-what-to-eat-when-training","status":"publish","type":"post","link":"https:\/\/updates-www.mccdn.io\/vitals\/race-training-guide-what-to-eat-when-training\/","title":{"rendered":"Race training guide: What to eat when training","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"<p>When training for a race, don\u2019t forget nutrition.<\/p>\n<p>\u201cTraining really does start at the table,\u201d says <a href=\"https:\/\/updates-www.mccdn.io\/provider\/lisa-lovejoy\/\">Lisa Lovejoy<\/a>, MEd, RD, CSSD, CD, a sports dietitian for <a href=\"https:\/\/updates-www.mccdn.io\/services\/orthopedics-sports-medicine\/\">MultiCare Orthopedics &amp; Sports Medicine<\/a>.<\/p>\n<p>\u201cThe best thing a runner can do is establish a healthy training diet \u2014 not terribly exciting news, but hard work works.\u201d<\/p>\n<p>Most of us know the difference between healthy and unhealthy foods, but we have trouble consistently making healthy choices, she says. It\u2019s a gradual process and it takes planning.<\/p>\n<p>\u201cWe need to make eating healthy foods as convenient as grabbing unhealthy ones,\u201d Lovejoy says. \u201cIt\u2019s not rocket science, but we need to think ahead.\u201d<\/p>\n<p>Some ideas:<\/p>\n<ul>\n<li>Buy plenty of fruits and vegetables and put them into a container that makes them easy for you to consume.<\/li>\n<li>Portion out whole-grain crackers into baggies, buy string cheese and prepare some hard-boiled eggs for convenient snacks.<\/li>\n<li>A bowl of whole-grain cereal with low-fat or nonfat milk, or peanut\/almond butter on whole-grain bread are quick and easy any time of day.<\/li>\n<\/ul>\n<p>Another great way to plan ahead is to create \u201cplanned-overs\u201d \u2014 preparing more of a healthy recipe than you need for one meal so you can save the rest for tomorrow\u2019s lunch.<\/p>\n<p>You can also repurpose parts of a meal for use later \u2014 tonight\u2019s grilled chicken served with brown rice and veggies makes a great protein for tomorrow\u2019s salad at lunch.<\/p>\n<p>Carbohydrates get bad press these days, but they are the primary source of energy for our working muscles, Lovejoy says.<\/p>\n<p>Quality carbs such as whole grains, fruits and veggies play a crucial role in a runner\u2019s training diet, while empty carbs such as sugar-sweetened beverages are not helpful.<\/p>\n<p><em>Editor\u2019s note: This article was originally published in April 2016 and updated in May 2023.<\/em><\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"<p>When training for a race, don\u2019t forget nutrition.<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":327,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[15,59,87,95],"tags":[],"class_list":["post-3215","post","type-post","status-publish","format-standard","hentry","category-community","category-events","category-nutrition-wellness","category-orthopedics"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.6 (Yoast SEO v27.6) - 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