“I’m hungry all the time,” my clients commonly complain. They just don’t understand why they are hungry all the time, even after having eaten meals. Is this a personality quirk? Are their bodies different from everyone else’s?

The answer is plain and simple. Hunger is a request for fuel. If we did not get hungry, we would waste away to nothing. These active people feel hungry all the time because their bodies ARE hungry. They have not eaten enough food to accommodate their needs.

To live hungry is abusive … Would you withhold food from a crying (hungry) baby? No. That would be called child abuse. Please, do not abuse your body by withholding food from yourself and living hungry all day.

“But if I eat more, I’ll get fat…” is the common fearful response to my suggestion to enjoy double portions at breakfast and lunch. These hungry athletes fail to understand they are more likely to “get fat” from skimping at breakfast and lunch, because they will later undoubtedly succumb to too much dinner or evening snacking. Excess evening calories are indeed fattening.

You will be better able to manage your weight if you fuel adequately by day, and feel fed and satiated. You can then lose weight at the end of the day by chipping off 100 to 300 calories from dinner and evening snacks. How about this for your motto today: “Fuel by day; diet by night”?

Eat wisely and feel great,

Nancy

For more information on how to abate hunger, lose weight and maintain energy to exercise, read Chapters 15 and 16 in my Sports Nutrition Guidebook.

For personalized advice, consult with a sports dietitian. The referral network at www.SCANdpg.org and can help you find a local expert.

THe city of Boston is starting to buzz with Marathon excitement. If you are one of the nervous runners, here’s a nutrition tip to help you prepare for the 26.2-mile event:

Carb-load, don't fat-load!

Many runners confuse high fat and high carb foods. They fat load. Fat does not get stored in your muscles as glycogen (the fuel needed to prevent you from “hitting the wall”). Only carbs get stored in your muscles as glycogen.

Carbohydrate-rich foods include:

Hot and cold cereals

Fruits- bananas, grapes, raisins, and all fresh and dried fruits and juices

Breads, bagels, crackers – preferably whole grain, so you don’t get constipated

Rice, noodles, stuffing

Pasta with tomato sauce (not cheese sauces);

Baked or boiled (sweet) potatoes (without lots of butter)

Vegetables, particularly carrots, peas, beets, corn, and winter squash

Lower carbohydrate, high fat choices that may taste great, fill your stomach but leave your muscles unfueled include:

Donuts, Danish, croissants and other buttery pastries

Lasagna oozing with cheese and meat,

Pizza glistening with pepperoni grease

Cookies, cakes

Ice cream

I’ll be at the Mizuno Booth at the Runner’s Expo if you have any last minute questions.

Eat wisely and run well!

Nancy

For more information:

Nancy Clark’s Food Guide for Marathoners: Tips for Everyday Champions