PUBLISHED 03/05/2008
As if his speedy inaugural marathon wasn't enough to make you jealous, Tam's eating habits aren't that bad either. "He's good about eating nutrient-dense foods, like brown rice, avocados, whole-wheat bread," says dietitian Amy Bragg. All he really needs to concentrate on is cutting out junk calories. Just a few tweaks to his otherwise healthy diet will get his weight down five to 10 pounds by the time he gets to the starting line at Beantown.
Fuel up properly
Usually, when Tam goes out before a morning run, he doesn't eat, because when he does, he spends more time in a porta-potty than he'd like. Bragg suggests something mild and GI-friendly, such as a Carnation Instant Breakfast. "Pre-workout is when you can actually benefit from refined carbs like a bagel or plain toast," says Bragg. "Not eating, especially before a tough workout, almost guarantees a bonk."
Cave to cravings
On long-run days, Tam is pulled toward pizza, greasy Chinese food, or other take-out indulgences. Fine, says Bragg, but partake only once a week. "Think of it as a reward for your work."
Order wisely
In restaurants, Tam often goes for high-fat meats, so Bragg steers him instead toward chicken and fish and anything that includes the word "loin," which indicates it's lower in fat than other cuts. Get two vegetable sides with your entree.
Hit the pillow
"Ed is operating on constant sleep deprivation," says Bragg. "When you're overtired, you make bad food decisions." What's more, she adds, when you're bleary-eyed and craving a Milky Way, often what you really need is a nap. Aim for at least seven hours (eight is better) of sleep nightly.
Lay off the bottle
Tam's answer to Bragg's question about what is holding him back from losing weight? "Too much beer." As in 12 lagers weekly, which he usually drinks on the three nights a week he goes out. While that's not a terribly unusual amount for a single guy in the Big Apple, there's a reason most guys have beer bellies. He's decided to limit his nights out to just once weekly before Boston. "Alcohol provides unnecessary calories and disrupts sleep," seconds Bragg, "and neither is particularly helpful during an intense training period."
Avoid double-dipping
On long runs Tam needs to keep his tank full with either a sports drink with electrolytes and carbs (like Gatorade) or a nearly no-calorie electrolyte drink (like Nuun) and carbs from Gu; there's no need to wash down a Gu with Gatorade. "For runs less than an hour, you don't need anything but water," says Bragg. Tam uses one Gu an hour into long runs, then one every 45 minutes. "Perfect," says Bragg.
