Like everything in your life, your eating schedule has probably taken a turn for the worse.
Especially if you’re working from home snacks are easily accessible and certainly have the tendency to replace square meals.
If your daily diet has become difficult to manage, here are some tips from Healthy Supplies Shop for coping with emotional eating.
Everyone experiences stress differently, and that stress manifests in various ways in runners’ diets.
Some people will lose their appetite, some will have an increase in appetite and others won’t see any change.
Eating and anxiety is a very personal thing.
For those with a lowered appetite
Low appetite is especially important for runners to keep an eye on, especially if they’re continuing to train.
Weight loss is one symptom of RED-S (relative energy deficiency in sport).
Others symptoms include menstrual dysfunction and loss of bone mineral density.
Runners who experience low energy availability are also much more likely to develop stress fractures–one of the most frustrating running injuries.
If your appetite is going crazy right now, we recommend that runners stick to frequent, smaller meals and substitute snacks for smoothies (a simple way to pack lots of calories into something that goes down easily).
Don’t go longer than four hours without eating.
If you’re having a hard time, remember to reach out to people to help you adjust.
A registered dietician can also help you come up with a new plan if you think you need one.
For those with an increased appetite
For runners with an increased appetite, maintaining a schedule is your key to success.
Again, try and have a snack or meal every three to four hours, which should prevent a dinner binge if you haven’t eaten well through the day. Consistency is key.
If you feel way too full, you probably had too much.
Portions are a lot easier to manage if you’re eating consistently.
Timing food well helps to avoid overeating.
We also recommend practicing mindful eating.
When you get a craving, evaluate if it’s a response to an event or if it’s truly hunger.
Give yourself a few minutes to decide if you’re really hungry.
We recommend runners keep healthier options in the house, prepare snacks that include both a protein and a carb (this helps with satiety) and allow yourself to have some treats–guilt-free.
Exercise and hydrate–this will help manage stress.
Be aware of your patterns. But also, with everything right now, be kind to yourself.
If you gain some weight during this time, that’s normal.
No one is racing for a while, so now is the time to not stress so much about nutrition.
Don’t be so hard on yourself and remember that an extra treat or two is totally fine.
Disclaimer: The opinions expressed within this article are the personal opinions of the author. Healthy Supplies Shop is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of healthy supplies shop and we do not assume any responsibility or liability for the same.