Do you know what a difference your marathon diet makes in your marathon training?
I have discovered a surprising way to dramatically improve your performance in your next marathon. And that is:
You can improve your marathon finishing time by 6-20 percent by improving your body composition
If you are carrying around an extra 10 lbs and you now run at a 9:00 minute pace you could improve your marathon time from 3:55:48 to 3:47:04. Without running any extra miles.
Wow! Do you realise how much that extra weight is costing you?
To improve your body composition you improve the ratio of fat mass to lean mass in your body. You lose fat and gain muscle.
Ahhhh you're thinking "that old weight loss thing". Been there, done that and did NOT get the t-shirt. I didn't get the t-shirt either - the 1st time or the 2nd time but this time I got a size small.
I hear you saying "But I have tried to lose weight and NOTHING has worked"
Yes I know, we have been right there with you. Let one of my clients tell you her story:
After my first marathon (China Coast) I gained about 10 pounds. I must have ramped up my eating just as I was tapering for the race and I never quit eating. I didn't do as well in the race as I expected so I was motivated to run a second marathon (Honolulu). I was confident those 10 pounds would drop off as soon as I started training. They hung around and got quite comfortable.
After the race I moved back to the US, started a new job, had major upheaval in my life and I gained ANOTHER 5 pounds. This was the heaviest I had been, EVER. I signed up with an on-line diet program and within 6 weeks had lost the weight. (Remember this wasn't long term weight, this was quickly gained weight.)
Moral of the story: You can't eat what you want because you are training. You lose the weight when you change your diet.
Unfortunately for me, that wasn't the end of the story.
Life went on, I drifted away from marathons and back into triathlons - my first love- and wouldn't you know it my weight crept up again. I wasn't as heavy as before but I knew the extra weight was making my marathon training harder than it needed to be.
While training for my first Ironman, I was disappointed that I didn't lose any weight. How can a person do all that swimming, biking and running and NOT get skinny?
When I decided to do a second Ironman, I was determined to get back to my fighting weight. Ironically, I was right back where I was before my second marathon: not able to get down to race weight.
A friend of mine who is a big guy but wicked fast introduced me to Ilana Katz, a registered dietitian who works with pro and amateur athletes. Honestly I didn't follow up. I am a nutrition junkie and was confident I knew enough to lose the weight on my own and wasn't about to pay someone to tell me what to do.
Then another running friend mentioned she was going to Ilana. I decided it wouldn't hurt to at least have coffee with the woman.
Ilana has a Master's Degree in Sports Nutrition and Metabolism and is a long-distance triathlete herself. I quickly saw she knew what she was talking about. But I also knew what she was talking about so I asn't sure what she could offer me.
Ilana gave me a questionnaire and food/ workout journal and asked me to complete it and return it to her three days later. A few days after that we got together for my assessment.
Ilana analyzed my lifestyle and typical eating habits. She quickly pointed out where I was missing the mark. Her analysis helped me see why I was so tired and why, despite all my efforts, I wasn't losing weight.
I was surprised because I thought I was following a healthy diet.
She explained her approach was not to put me on a diet but to teach me through coaching and example, how to make good choices, how to shop and how to prepare meals so that maintaining optimal nutrition became a habit. (and wasn't a time-consuming chore) You know, teach a man (woman) to fish and all that.
With a bit of reluctance I agreed to follow Ilana's advice.
DEAR READER: I wasn't fat before. But now I am lean. You can be lean too.
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Why the Metabolic Boost Program Works
Ilana's Metabolic Boost program doesn't work because it restricts calories. We both know that would work short term but having fallen for the short term thing before I wanted more this time. Ilana's Metabolic Boost program works because it uses nutrition science to design a program tailor made to YOUR life.
This is the difference from my earlier on-line diet program:
- Ilana created a meal plan that was SPECIFIC to me,
- She taught me the principles so I could make good choices rather than following a strict "diet",
- The Metabolic Boost program Ilana made for me was tailored to an athlete,
- Previous plans I tried simply didn't allow enough calories for endurance training.
Ilana hammered home the concept of improving body composition. This in turn improves strength-to-weight ratio. You become LEAN AND STRONG.
Just want to thank you in writing for your support all year. Our working relationship has been key in my commitment to losing weight. I could never have done it without you! That said, I champion the role of a Nutritionist (you) to anyone (like me) who really wants to find themselves feeling better about the daunting process of weight loss.
I decided to list the reasons that I believe brought me to success.
- The personalized booklet you designed for me - relating to my lifestyle and my objectives. I read it like a bible and it made complete sense!
- The food plans you provided that were specific to my busy work schedule and your willingness to always make changes for me along the way.
- The knowledge you offered about food choices and how these effect my appetite and my energy levels.
- Your approach that this is an education in eating and not a restrictive.
- And the relaxed and focused sessions we had where you spoke to me as a friend and not a client!
Working with you was one of the best decisions that I made this year!
Your friend, Patti
Our customized meal plans use real food; we don't ask you to buy any pre-made fake food. We take you by the hand and show you how to shop, what to buy, what foods to choose. Or not.
You can simply follow the sports training meal plan - or the vegetarian meal plan or the diabetic meal plan- that we create for you. Our meal plans incorporate your whole life. Travelling for business? Check out our restaurant guide and travel guide.
We want you to be LEAN and STRONG. Skinny isn't good enough. Skinny isn't lasting. By following our Metabolic Boost program you will effect long term change. While you are in our Coaching Club you will be the beneficiary of our on-going research and education.
Our clients have PRd, qualified for KONA, fit into their wedding dress, got off medication. Locally and nationally known experts use and recommend the Metabolic Boost Program.
We walk the walk - you are working with triathletes who have had to lose weight - we know exactly where you are coming from.
Now It’s YOUR Turn for Life-Long Results!
Here’s some of the valuable information you’ll get…
- Nutrition Periodization! - What it is and how to apply to your training
- Timing of Meals - When do you get the most bang for your nutrition buck?
- Exactly what to eat and drink the week before, day before and morning of the race to be sure you are fueled and ready to go!
- Ensure you have the energy to nail each workout
- Understand your optimal mix of nutrients
- Strong immune system
- Make sure you feed muscles adequately
The race was very good for me. The race week nutrition plan was dead on and the additional notes about not overeating and more carbs making you hungry really allowed me to focus and stick with the plan and not worry. I hit the start line feeling great and ready to go.
During the race I did what I had been practicing since we started working on race nutrition months ago. I was well fueled the entire way and felt great about the level of energy I had. I have been having issues with my IT band and runner’s knee, but they seemed to clear up during the taper.
They came back during the race; it was however a great race for me. I met or exceeded all of my race goals and PR’ed by 14 minute.
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