What to Skimp
Take a look at what you eat on a daily basis and use these tips to know what to cut or skimp on:
1. Get strict about junk foods and treats: Unless you're going for a long run or ride early the next day and you've effectively tapered and added carbs to prepare for it, that piece of cake, dessert or other late-night indulgence won't improve training. It will, however, impact overall fat loss.
More: Your Marathon Taper Nutrition Plan
2. Nix (or reduce) the alcohol: You don't have to nix alcohol altogether. But, if your No. 1 priority is to reach a specific race weight, drink it sparingly—no more than two non-sugary drinks per week. Alcohol is a threat to your weight-loss efforts because: 1) it's high in calories and sugar, 2) it may increase cravings and lead to overeating, 3) it can reduce your body's ability to oxidize and lose fat, and 4) it's known to sabotage muscle recovery after training.
More: Recovery Foods That East Muscle Soreness
3. Reduce carb intake at night: Eat carbohydrates during the day when you need the energy, and vastly reduce them at dinner and in the evening. Metabolically, your body is better equipped to use carbs during the day. Your body also processes carbs more effectively when you're active, either performing daily tasks or training. During the day, eat whole, real carbs such as fresh fruits, yams, dairy and beans. At dinner and later, eat healthy fats, proteins and vegetables with minimal carbohydrates.
More: Healthy Fats: How Much Should You Eat?
Reaching race or goal weight doesn't have to mean feeling fatigued or watching your performance times slip. Be intentional about when and what you eat so you can train well and reach your goal while improving your strength-to-weight ratio.
More: The Best Natural Fuel for Runners
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