Meet the Dietitian:
Lindsey Elizabeth MS, RD, CSSD
Registered Dietitian, Certified Specialist in Sports Nutrition, Entrepreneur & Trail Runner
Owner & Sports Dietitian of Rise Up Nutrition – On a mission to end disordered eating and help athletes achieve peak performance!
Freelance and contract work with US Military Forces, LIVESTRONG.com, and NCAA Division 1 Universities.
Website: www.RiseUpNutritionRUN.com
Instagram: @RiseUpNutritionRUN
Facebook Page @RiseUpNutritionRUN
Ask to join her private Facebook group "Fueling Athletes for Performance": Here
Answering Your Nutrition Questions
I asked for your nutrition questions on my IG a couple weeks ago, then Lindsey and I picked a few to answer below. If you don’t get your nutrition questions answered here, be sure to check the other “Ask the Nutritionist” posts I’ve done in the past. Previously, I’ve covered questions like “How do I stay satiated on a plant-based diet?” and “I’m injured and can’t run, how do I manage eating on a rest day or during the off season?”
Q 1
Do you generally eat the same amount of calories each day when you are in a hard training cycle or do you eat more on hard days and less on easy days?
Lindsey: Check out the “Athlete’s Plate” via the USOC which shows different proportions of nutrients for different training days. Hard training days, which generally speaking are “long run days” or “high intensity days” like a speed workout, or days with double sessions, need more carbohydrates to give your body energy. Most likely you also need more snacks throughout the day both before and after practice which will naturally increase calories compared to an “easy training day.” But, if you are simply in a hard training cycle…whether that’s training for a marathon, or in-season as a cross country runner, then most of you days will always looks like a “moderate” or “hard” training plate and therefore no, your calories aren’t changing that much from day to day. Even on an “easy day” of a hard training cycle your body is still recovering from yesterday and preparing for tomorrow. So, your day to day should not change that much.
Colleen: Like Lindsey said, when I’m in a hard block on training (like when we are at altitude camp, for example) it seems like I’m hungry almost constantly, even on our “easy days.” It’s when I’m in off-season or taking some time off for injury that I start to feel less hungry all the time. But remember, when you’re injured you still need to fuel your body. For eating during an injury/off-season, check out this article.
Q 2
How many calories should I eat in a day if I’m a teen girl and running an average of 6 miles a day
Lindsey: To be honest, it’s best not to track your calories! As a teenager, your body is still growing every day, and as a runner, your training will continue to progress…. so your nutrition needs will continually change as well! To be flexible with your nutrition needs, aim to eat at least 3 meals a day plus snacks when you are hungry, and a bit of fuel before running and after running. Include all food groups like grains, vegetables, fruits, proteins, and dairy and you’ll be sure to get all the nutrients you need.
Colleen: I COMPLETELY agree! The only times I have ever tracked my calories was when I’ve done 3-day food diaries when working with nutritionists (like Lindsey) to analyze my diet and figure out where I might be going wrong. But once I have my plan in place, there’s really no need to count calories, fat, proteins, carbs, etc. It’s so time-intensive and you really don’t see the return on your effort. I eat good foods that are packed with nutrients and I eat until I’m full. That way I know I’m getting in good nutrition and I don’t have to waste time logging it, which gives me more time and energy to enjoy the food I’m eating!
Q 3
What are the best foods to stay full? I’m always hungry again like an hour after a meal.
Lindsey: Protein & Fats are more “filling” than carbohydrates. Make sure every meal or snack has a source of proteins or fats for example: Instead of veggie pasta for dinner (all carbs) add chicken for protein and top it with olive oil, cheese, and pine nuts for fats! Instead of simply an apple for a snack (carb), add some almonds to it (protein & fat)!
Colleen: Fats are your longer-term sources of fuel. They help you feel full and keep you satiated for longer whereas carbs are quick fuel that might make you feel full immediately but then leave you hungry again shortly after. So before a workout or race, I eat oatmeal because I need the fuel right away and don’t want to feel full while I’m running. For lunch or dinner, however, I want to eat more fats to get and keep myself more full.
Hey young, female runners (or parents/friends of young female runners)!
I (Colleen) get lots of questions from young runners about nutrition and health, but I don’t have the time or expertise to answer so many of the really important questions/concerns these athletes have. That’s where Lindsey comes in! Lindsey has a course especially designed for young female runners which allows her to give personalized advice for each individual athlete whether you’re concerned about an eating disorder or training for a marathon and want to fuel your way to a PR. Check out her website for more information and to set up a free first call with Lindsey.