How To Adapt Your Nutrition When Your Training Changes


Due to the COVID-19 pandemic, athletes around the world have had their spring competition season cut short and are practicing social distancing instead of practicing with their teams. When our training changes, our nutrition has to change with it. Here are a few quick things to keep in mind:


Caloric intake needs to match our energy output. This is one the biggest mistakes that I see and also can be one of the hardest things to change. If you are used to training hard and eating a sufficient amount to support that, then suddenly adapting your workouts to your living room and not training at that same capacity, you are not going to be able to eat as much without possibly gaining some weight.


Focus on nutrient density. When you need to decrease your calories suddenly, you may still feel hungry because you're used to eating a lot of food. Try to choose more nutrient dense foods and less calorie dense foods. Such as swapping crackers for blueberries. Or balancing your plate with a little less whole grains/starches and protein than usual and a bit more vegetables.


Stay properly hydrated. This is can be tricky when you are doing less during the day, you may not feel as thirsty as days when you are training hard. Do your best to make a glass of water part of each meal and snack.


Also, check in with your Sports RD to see if any supplements that you are taking also need to be adjusted to match your change in training.


Most important, know that this isn't forever and that we will all get to train and compete together again. Try some home workouts, take a new online class, and make sure you stay connected with your team and support each other through this tough time.


Happy snacking :)

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