Small Goals. Big Wins

Nutrition for the new year

IT’S THAT INFURIATING TIME OF YEAR when sweeping resolutions loom large: lose weight, eat ‘clean’, be better. All worthy ambitions, but your odds of achieving them skyrocket if you shoot for one or two small, specific food-related objectives that support the loftier nutrition goals, says Anne Mauney, a dietitian, marathon runner and co-author of Nutrition for Runners.

Here are five goals that do just that. Aim for those that fit your lifestyle and that you know you’re likely to achieve. ‘That way, you set yourself up for success by creating a positivefeedback cycle,’ says runner and dietitian Maria Dalzot.

Detox your social media feed

While Instagram can offer inspiration and recipe ideas, scroll for too long and you could easily find yourself weighed down in pointless comparisons and unrealistic expectations, thanks to the impossibly perfect meals and their ripped, lean (possibly smug) creators.

A 2016 study in the Journal of the Academy of Nutrition and Dietetics found the more time people spend on social media, the greater their risk of developing eating and body-image concerns. Carefully consider each health- and fitness-related personality or influencer you follow, advises Dalzot. If their posts leave you feeling unworthy and sad rather than joyful and motivated, simply tap ‘unfollow’ and move on. The power is in your hands.

Be real about carbs

Carbohydrates are the go-to fuel source for endurance exercise such as running. But even marathon runners don’t need to gorge on giant plates of pasta night after night, says sports dietitian Anne Rollins. Instead, make sure each of your meals contains all three macronutrients: protein, carbs and fats. You don’t have to count grams or calories – just use your plate as a guide, says ultrarunner and sports nutritionist Stephanie Howe Violett.

On most days, fill about half of your plate with colourful fruit and veg, and one-quarter each with lean protein (chicken, fish or legumes) and whole grains such as brown rice or quinoa. Add a teaspoon to a tablespoon of healthy fats – found in avocados, oils and nuts – for flavour, nutrient absorption and crucial bodily functions. If you’re trying to lose weight, go a little lighter on grains on easy days. When you have a hard workout, long run or race, bump up the carbs to as much as half the plate.

Boost breakfast

Are you literally running out the door with nothing but coffee in your belly? Rethink that. Overnight, your body depletes the stores of glycogen in your liver, leaving your muscles crying out for energy. Early-morning runners who fuel up first – even on something as simple as a banana, or toast and jam – usually feel and perform better, says Violett.

After your run, eat a meal that contains carbohydrates as well as protein and fat to stabilise blood sugar, improve recovery and reduce cravings for the rest of the day. A smoothie with yoghurt or protein powder, chia seeds and fruit; porridge with milk and nut butter; or avocado on toast with a fried egg and wilted spinach (zap fresh leaves in the microwave for 45 seconds) all fit the bill, says Mauney.

If you’ve always skipped breakfast, start small, says Rollins. Your body has been trained to not produce digestive enzymes early in the morning. After a few weeks, your body will get the hint and ramp up your appetite, allowing you to tolerate more fuel.

Perfect your long-run nutrition

Mastering midrun energy needs pays dividends long after you’ve kicked off your shoes, says Violett. Getting fuel the moment you need it gives you a jump-start on the recovery process, warding off postrun hunger – or the misguided sense that you ’deserve this’ – that causes you to eat everything in sight and can sometimes cause weight gain.

For runs that last for 60 minutes or longer, you want to aim for 30-60 grams of carbs per hour. If you’ve never eaten on your long runs before, start small and see what your stomach can tolerate. Experiment with different bars, chews and gels, and real foods such as bananas, raisins and dates.

For those with sensitive stomachs, you’ll achieve the best digestive success if you start fuelling earlier and in smaller doses, spreading out a gel or a pack of raisins over three or four miles, says Mauney. Wash it all down with water, because food requires a little fluid to help with digestion.

Make meal plans

Look at your calendar each week and identify potential challenges to making your healthy food choices – the kids’ football practice, a late meeting or a night out with friends. Then find some slots when you have time for meal preparation (it can be as simple as chopping vegetables, boiling eggs or cooking an extra batch of brown rice).

By making sensible plans, you can avoid disaster, or at least an impulsive trip to the takeaway or corner shop. ‘This planning takes a little more time upfront, but later on, when you’re “hangry” or tired, you’ll be thankful you did it,’ says Dalzot