- BT Mentor Program
- General Discussion
- Iron Distance
- Other Resources
- Site Issues
2017-03-14 10:42 AM
Subject: Timing Your Meals (re-post from Articles)
Meals and snacking patterns have changed over the past 40 years. You have undoubtedly noticed that many of us are eating fewer calories from meals and more calories from snacks. As a result, I get questions from both runners and non-athletes alike about how to best fuel their bodies:
Breakfast: Is it really the most important meal of the day?
If you define breakfast as eating 20% to 35% of your daily calories within two-hours of waking, about one-fourth of US adults do not eat breakfast. This drop in breakfast consumption over the past 40 years parallels the increase in obesity. Breakfast skippers tend to snack impulsively (think donuts, pastries, chips and other fatty foods). They end up with poorer quality diets and increased risk of diabetes, heart disease, high blood pressure and overweight/obesity.
Meal Frequency: Is it better to eat 1, 3. 6, 9 or 12 times a day?
In terms of weight, eating 2,000 calories divided into 1, 3, 6, 9, or 12 meals doesn’t change your body fatness. In a study where breakfast provided 54% of the day’s calories and dinner only 11% of calories—or the reverse, the subjects (women) had no differences in fat loss. Yet, in terms of cardiovascular health, the big breakfast led to significant reductions in metabolic risk factors and better blood glucose control. The bigger breakfast matched food intake to circadian rhythms that regulated metabolism.
Should you stop eating after 8:00 PM?
There’s little question that late-night eating is associated with obesity. Research with 239 US adults who ate more than one-third of their calories in the evening had twice the risk of being obese. Among 60,000 Japanese adults, the combination of late-night eating plus skipping breakfast was associated with a greater risk of diabetes, heart disease and obesity. A study with 2,200 US middle-aged women reports each 10% increase in the number of calories eaten between 5:00 PM and midnight was associated with a 3% increase in C-reactive protein, a marker of inflammation. Inflammation is associated with diabetes, CVD and obesity. The wise runners do most of their fueling in the earlier parts of the day.
The best plan: Plan to eat intentionally.
Failing to plan for meals can easily end up in missed meals, chaotic fueling patterns and impaired health, to say nothing of reduced performance. If you struggle with getting your food-act together, consult with a sports dietitian who will help you develop a winning food plan. Use the referral network at www.SCANdpg.org to find a local sports RD.
Sports nutritionist Nancy Clark MS RD CSSD has a private practice in the Boston-area (Newton; 617-795-1875), where she helps both fitness exercisers and competitive athletes create winning food plans. Her best-selling Sports Nutrition Guidebook, and food guides for marathoners, cyclists and soccer are available at nancyclarkrd.com. For workshops, see www.NutritionSportsExerciseCEUs.com.
Started by jmhpsu93
Views: 978 Posts: 8
2016-11-01 1:30 PM Meulen
Started by miamiamy
Views: 559 Posts: 8
2016-08-24 10:55 AM Atlantia
Started by 3mar
Views: 1992 Posts: 44
2016-06-27 2:46 PM TXTriRook
Started by runspingirl
Views: 642 Posts: 8
2016-04-18 3:24 PM runspingirl
Started by mike761
Views: 7216 Posts: 99
2016-09-23 9:16 AM jmhpsu93