Eating to Win: Foundations First
NUTRITION COACHING and meal planning fROM YOUR REGISTERED DIETITIAN NUTRITIONIST HERE IN BOSTON’S BACK BAy
We can craft a fueling strategy and establish a hydration timeline. We can talk about your supplement routine and collaborate with my colleagues for strength, conditioning and physical rehabilitation all in the name of reaching your end goal – the “win” that you’re after.
But we can’t start there. You’re not starting at the finish line, right? Which means you can’t skip the steps it takes to get there. We have to lay the foundation – a stable one – that peaks at nuance, performance, and health. First, you have to eat. Trust me.
Keep From Losing
Envision your goals, and then consider the barriers you’re facing: energy crashes, stalled muscle growth, injuries, digestive disturbances… what else? The list goes on.
In the words of Bill Belichick, “You can’t win until you keep from losing.” AKA we have to fix the fact that you’re sluggish, sidelined, and overextending yourself. We have to tackle the Ls holding you back from your W. (OK – I’ll stop the semi-intentional puns.)
Lay the Foundation
In 1:1 nutrition counseling, we spend several sessions exploring and resolving these concerns with great specificity. I use a detailed analysis of your intake to inform recommendations after first asking the big-picture question: Are you eating enough?
If the answer is no, if you’re simply not meeting your energy needs, then my first recommendation, without pause is, “Eat more.” This is the foundation on which every other nutritional intervention is built.
What about protein timing? Vitamin D? Carbs during workouts? Practices to enhance recovery and support sleep? Yes – we’ll get there! But your body won’t respond to training or put well-intentioned supplements to work if you’re undermining every last process by depriving your body of energy, period.
A recent research review of nutrition in female athletes highlights these principles as a “hierarchy of nutritional needs.” In an oversimplified summary, implementing a progressive nutrition plan is just as crucial as following a progressive marathon training plan.
What to Eat
“Eat more” doesn’t mean, “Eat anything, and good luck!” You can still take a targeted approach without focusing on the extreme details quite yet. Here are a few starting points and a general sense of how we might build upon them:
Eat 3 meals per day → Variety to optimize nutrients
Add 2 snacks → Timing for exercise fueling & recovery… and happiness
Include protein at each meal → Individualized targets to support your needs & goals
Build to Optimize
With consistent and adequate intake, we have the building blocks to tailor your foods, focus on specific nutrients, and consider the timing of your intake. We can move from, “Are you meeting your most basic needs?” to “Are you eating the right balance for your needs?” and “What else should we consider to give you an edge?” We have to build in order to optimize.
Get Support
It can be difficult to figure this out on your own. The broad recommendations above may be helpful, but they may be too generic or not relevant to you! If you’re looking for support, reach out or book a discovery call to learn more about:
No Diet New Year Workshop: Reset your brain from diets and learn to bridge Intuitive Eating with intentional choices - coming soon as a self-guided course.
Nutrition counseling with a focus on your performance goals and health outcomes
Meal planning to bring change straight into your kitchen
