Moniqu Ryan

Sports Nutrition Blog

Creating the Optimal Training Diet for the 2018 Season

oatmealGet your diet organized for 2018 training season

Step 1: Evaluate
Training for the 2018 season is ramping up and it is time to get your nutrition plan organized. Triathletes and marathoners are well aware that optimal fueling supports your training efforts. To begin, evaluate how your nutrition planning went last season. What areas do you want to improve. For example, maybe there was too much eating on the run and not enough fresh food in the fridge on a weekly basis? Maybe your diet was repetitive and you did not try enough new meal or recipe ideas? Decide what you want to improve upon for the 2018 season.

Step 2: Set goal
After your evaluation of last year’s nutrition program, set some goals to improve your strategies for 2018. Perhaps you can pick one day of the week that you will regularly shop for groceries and cook two dinner meals to reheat later in the week. Maybe you want to pack a healthy lunch and snacks for work almost daily to replace restaurant food and eating on the run. Other goals might including more consistent post-exercise recovery snacks that dial in just the right number of carbohydrates and protein.

Step: An action plan
After your determine what nutrition goals you would like to develop, set up a plan of action. Write out your SMART goals- specific, measurable, attainable, realistic, and timed. This can be a good time of year to clean out the kitchen cupboards, restock staples, and reorganize your refrigerator and kitchen. Some basic goals:

  • Plan dinners for the week on Thursdays and grocery shop on Friday.
  • Batch cook on the weekends, make extra portions, and freeze single servings.
  • Stock up on staples.
  • Pack meals, snacks, and training supplements for the next training day the night before.
  • Keep a running list of food items that need to be replenished.
  • Acquire a repertoire of quick and easy to prepare meals.

Bon appetite and have a great 2018 season! Do you desire some structured guidance for your Ironman or Marathon training 2018. Find out more about the E Programs offered by Personal Nutrition Designs, LLC/Monique Ryan, MS, RDN, CSSD