Sharon from the Inside Scoop asks:
I 
signed up to run a half marathon in May. My problem is when I start running, I tend to feel hungry more often and end up over eating. Can you give me some good snacks and/or meal plans that will help keep me feeling full while also giving me the energy to train.
Nutritionist Theresa Albert answers:
Dear Sharon:
Isn’t it fascinating how the body works? If you spend more energy, of course, it wants more in the bank! Doesn’t your other life partner, your husband want the bank balance healthy? Doesn’t your gas tank? My husband gets in deep doo doo for leaving our wheels with nothing left to burn for the day. You need to think about this as a day long process to manage your metabolism and let your body know that you have it covered. That way, it won’t bark at you for more carbs just because it is empty. It never will be empty.
Here is your trick, it starts the night before.
Two hours before bed-give your muscles something to store like oatmeal. Low cal, slow burning fuel. (ah, skip the brown sugar and cream)
Two minutes before a run-eat 3 (and only 3!) figs or dates. Immediately useable fuel and minerals to keep your electrolytes balanced.
Breakfast-replenish with protein- like the big, honking egg white omelette below and a large glass of milk (soy/rice/hemp, whatev).
This should shut your body up for at least the morning.
The rest of the day you will need to layer on good carbs, lots of veg and extra protein.
The exercise hunger is a deeper growl for food than the regular hunger. It seems to come from a more demanding place because it does. It comes from the muscles that are trying to repair themselves and the fluid that is trying to keep every process working at a higher rate than it was before.
If you focus on the “pre” run, the “post” won’t be so hard.
Post Run Egg White Omlette
By: Theresa Albert, DHN, RNCP
Serving:1 Note: Best in a cast iron skillet which will provide a trace of iron.
4-6 egg whites (buy the Just Whites product in the carton to speed things up)
¼ cup salsa
1 tbsp parmesan cheese
1 handful baby spinach
Pinch red chilli peppers
Heat cast iron skillet over medium high heat for 30 seconds. Place ¼ teaspoon of butter in the pan, let it sizzle and then wipe it out with paper towel.
Pour egg whites into pan and let cook for 1 minute. Top with remaining ingredients and cover for 3-4 minutes.
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