Here you go, Reader

Five simple steps…

Step 1. Is it the right time and is it safe for you to do so?

Meaning, if you are 8 weeks out from your target event being in an energy deficit is not going to help you perform at your best. Think ahead. But, If the answer is Yes, then continue reading.

Step 2. Eat more food at the right time.

This means carbohydrates before, during (for sessions that require it) and after training sessions. Reduce your energy intake away from your training sessions so you don’t impact training and ability to push hard.

Step 3. Eat regular meals and snacks.

You don’t have to track calories to lose weight (but you can if that works for you), eating regular balanced (protein, carbs, fat and fruit/veg) meals and snacks that match your training output is a good place to start. A simplified way of thinking about it is to focus on carbohydrates around your training, protein and veggies away from training. Don’t forget to hydrate.

Step 4. You need to be in a consistent energy deficit.

Lose the short term, quick fix thinking. Embrace the ‘boring’ habits that build long term success. I'm not going to lie, it can be hard.

Step 5. Take a hillistic approach (hehe get it? holistic approach)

Body composition is not the only determinant for performance. You need to eat to support your body to train consistently and support your health. If you are healthy, you can train more consistently.

A healthy, more consistent training athlete is then going to perform better in races.

By focusing on eating to support health and training consistency, and fuelling race performance, body composition will take care of itself.

A bonus tip: Sleep and mindset play a role, nothing in sport (or life) happens in isolation. Start small and keep building your habits.

​

If you want help to reach your body comp, health and performance goals, here’s the link to apply for 1:1 coaching with me.

Until next time,

Karen Hill Performance Nutritionist, PhD ​​

​