Stop The Weight Loss Landslide

Recently I've had several runners ask me how to prevent the landslide of weight loss than can accompany endurance training (especially marathon training). And, YES, it is most the gentleman who have been inquiring on this topic. The bottom line is that the weight loss is occuring because energy output (calories burned) is in excess of energy input (calorie consumption). If you are experiencing this yourself, it is very important that you begin keeping a food/training journal if you are not already doing so. This allows a nutrition professional, like myself, to more easily assess exactly how many calories you require in order to maintain or gain weight.

In order to maintain or if necessary gain weight during endurance training, one must increase calorie consumption to meet or exceed energy expenditure i.e eat more calorie dense foods. Some calorie dense foods to incorporate into your healthy sports nutrition plan include: healthy granola cereal, dried fruit, raw nuts & seeds, all-natural peanut, almond, or cashew butter, kefir, 100% fruit juice, rice milk, oat milk, honey, agave nectar, avocados, olive oil, and flax oil.

Calorie boosting ideas for Breakfast and Snacks:

1. Instead of cooking your oatmeal in water, cook your oatmeal in 100% fruit juice, cows milk or any milk alternative i.e rice milk. Add dried fruit, raw nuts/seeds, flax meal, honey or agave nectar, and/or nut-butter i.e. almond butter to your cooked oatmeal.
2. Choose calorie dense cereals like grapenuts, healthy granola, or shredded wheat. Eat healthy granola cereal as a snack. Top your yogurt with a hearty portion of granola or grapenuts.
3. Make your own healthy trail mix with dried fruit, raw nuts/seeds, dried coconut flakes, and your favorite whole grain cereals i.e Kashi.
4. Pour Kefir on your cereal instead of milk.
5. To boost calories in your shakes/smoothies add any of the following: honey or agave, peanut butter or any nut-butter, kefir, lowfat/nonfat yogurt, lowfat cottage cheese, flax oil or flax meal.
6. Top whole grain toast, french toast, pancakes, waffles with hearty serving of peanut butter and/or 100% maple syrup or 100% fruit spread.

Calorie boosting ideas for Lunch or Dinner:

1. Dip your carrots, celery, banana, and/or apple slices in peanut butter or your favorite nut-butter.
2. Have a glass of milk, kefir, or 100% fruit juice with your meal.
3. Sautee veggies in olive oil. Add a drizzle of olive oil to your deli sandwich.
4. Add avocado and/or nuts/seeds, olives, raisins or craisins to your salads.
5. Add avocado to your sandwiches. Use a hearty, dense whole grain bread (with nuts or seeds) for your sandwiches. Use a large bagel for your sandwich.
6. Use dips, sauces, and spreads such as hummus, pesto, peanut sauce, tapenade. tzatki, etc.

To Your Best Health,

Melissa Guthrie
BSc Nutritional Science
BSc Exercise Physiology
ACE Certified Personal Trainer/Group Fitness Instructor
New Leaf Certified Metabolic Technician
Triathlete/Runner