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How to upgrade your daily food choices for runners with Lisa Ferrara Focused Fit Nutrition
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Previous podcast episode: Nutrition tips with Lisa Ferrara Focused Fit Nutrition (episode 7)
Focused Fit Nutrition website
Facebook page
Instagram
Small upgrades in nutrition
Make a better choice
Not seeking perfection, small things make changes
Creating balance
Room for some treats
Chips upgraded to nuts
How to portion out in advance
Measuring cup and baby food containers
Food scale
Sugar cravings go to dark chocolate 75-85%
Low sugar
Flavonols
Sodas, including chemical sweeteners, upgraded to tea and coffee
Hot or cold
Different flavors
7-10 teaspoons of sugar (soda) to 1 teaspoon of sugar is progress
Runners often need sugar and electrolytes
Protein choices
Replacing higher fat and processed to higher quality sources
Salmon
Albacore tuna
Grass fed grass finished steak
Vegan options
Tofu
Tempeh
Seitan
Quinoa
Beans
Supplementation of powders
Fermented foods
Minimally processed
Swapping or blending
Rice add some cauliflower
Pasta add spiralized zucchini
Potatoes add sweet potatoes
Not into veggies, try microgreens or sprouts
Nutrient dense
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