Weight Control During Down Time From Running (or anytime!)

Women runners share the good fortune of being able to control their weight fairly effortlessly.  The occasional (emphasis on occasional) mocha-double-fudge splurge does little to impact weight gain, especially when you’re plugging  25+ miles per week.

When you’re recovering from injury however (or just resting from an especially busy fall marathon season), it’s really important to watch weight gain. 

Beyond the practice of avoiding diet sodas and foods that are highly processed, you can eat really well while being sure to feed your muscles for cross-training or alternate activities during recuperative down time. 

Remember that processed foods have enzymes removed that hold essential nutrients.  High sodium content, additives and other chemicals may extend shelf life, but they do little to provide your body with the nutrition it needs to resist infection, be healthy and remain strong. According to Mavis Del Pesco a Certified Lifestyle and Weight Management Counselor, processed foods should be consumed in small quantities and only infrequently in order to maintain optimal health and fitness levels.

Del Pesco recommends eating only “living foods” for at least three months to detoxify your cells and boost the production of new cells.  “Simple and complex nutrients heal the body for exercise recovery and help the body adapt to exercise.  Active cells become more receptive to the increased oxygen and blood flow and this continued uptake of better nutrients together with good physical functioning forms the basis of a healthy nutritional program.”

There are basically three types of calories; fats, proteins and carbohydrates.  All three are elements of good nutrition.  In order of importance, Del Pesco provides these “living food” nutritional guidelines to her clients:

Water
Water is considered a nutrient and should be about 65% of your nutritional intake.  Of course, your body extracts water from food, so you don’t necessarily need to consume gallons of water every day.  What you should do is emphasize foods that contain water in your diet.

Fats
Fats, according to Del Pesco are both stabilizing and satisfying. Clean mono-unsaturated fats can be consumed together with fruits and vegetables for a filling and nutritious meal.   Choose from these options:

Nuts
Non-fat dairy products
Fish
Poultry
Soybeans
Avacado
Vegetable oil

Proteins
Proteins are necessary for building new cells.  Proteins should be consumed throughout the day and can be combined with fruits and vegetables.  She also recommends that you put protein in your body first thing in the morning to prevent muscle loss.  Choose from these:

Protein shake
Soybeans
Poultry
Fish
Beans
Non-fat dairy products

Carbohydrates
Fruits and vegetables hold necessary vitamins and anti-oxidants.  The skins hold the greatest amount of anti-oxidants, while the pulps offer vitamins, simple calories, water and fiber.  Choose from these:

All veggies
All fruits
Whole grains
Non-fat dairy products

Stay away from additives typically found in processed foods high in carbs. Simple!

And what about snacks?  OK, so Ms. Del Pesco does not recommend crème brulee.  Opt for popcorn or fruit sorbet instead.

Remember that recovery is not just about rest.  Feed your body what it needs to heal and be healthy and strong.  Your reward will be a slim, healthy body and long runs for years to come!

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