Common diet mistakes: Getting healthy "Not-to-do's"

Many clients ask me what they need to do to stay in shape when they are either injured, in off season, or taking on a slower training schedule.  The first thing, especially when injured, is to find a way to still stay active.  This may mean doing something you aren’t used to such as swimming, yoga, or other lower impact activities.  You still want to stay active in any way possible, although rest is equally important.  Don’t overdo it. You obviously need to recover from intensive training, but once you are recovered, you will most likely want to stay active. Be creative.

Where most people see a problem is with nutrition.  This is especially seen in endurance athletes.  Most athletes get used to eating a certain amount of food daily to keep up with their energy expenditure and forget that once they stop training they need to adjust their caloric intake accordingly.  This also happens a lot in injured athletes.  The truth is that your body will generally adjust and you won’t be as hungry as when your training schedule is as heavy, but you may be eating out of habit. Be very conscious about what you are eating.

The best piece of advice for both injured athletes and those who have decreased their training level is to listen to your body:

• Decrease the portions of your meals or snacks slightly.
• Make sure the composition of your diet (protein, carbs, fiber, etc.)  is appropriate for your energy demands.
• Continue to eat a well balanced diet full of healthy fruits, vegetables, whole grains, heart healthy fats, and lean proteins.

Caloric levels vary greatly for individuals and cannot be applied “cookie cutter” from one person to the next.  They depend greatly on age, height, sex, weight, and energy demands.  Those who have specific questions about their own caloric needs should consult a Registered Dietitian.