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Home » Blog Page » athletes » I Can Eat Anything

I Can Eat Anything

March 12, 2014 By joanna

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Is a hoagie really the best food choice we can make? regardless of athlete?

I work with athletes.  Athletes like to eat.  They like to eat a lot.  They like to think that ‘I can eat anything…I just trained for an hour”.  Or whatever the time or distance is.  In reality, as an athlete, you cannot eat anything you want whenever you want if you want optimal performance.  It is not just calories in vs calories out, but the quality of calories and the type of calories in the right combination that is more important.

I had a client a few years back when I first started my sports nutrition practice who was overweight and was training for a 10K running event for charity.  While we made some strides with the overall eating, training and racing threw her eating habits into a tail spin.  She thought “i just ran for 45 minutes, I can eat anything I want” and so would eat a buffet breakfast consisting of some 1200 calories in that meal.  She would eat a stack of chocolate chip pancakes with syrup and butter, add a couple of eggs.  Oh, and why not, split a sundae.

I do applaud training, but eating too many calories afterwards will not be much benefit down the road to reaching your race day goals or your race weight.  You will not reach your ideal racing weight if you think you can eat anything just because you have trained.  I honestly used to train so I could eat more!  I was always fighting my weight.  Always.  The more I trained, the more I justified what I could eat.  Oh, I just trained, I can eat that cookie (or 3 or 4).  I can have that second beer.  I can eat anything!  I just worked out!

I was wrong.  For many years I fought my weight until I realized that I needed to change what I was eating, and how much I was eating.  I needed to start paying attention to the quality of foods I was eating, not just eat anything I could get my hands on.  I could not go eat a hoagie and think I would be lean and mean, ready to go the next day (well, unless I took a 2 hour nap).  I learned over the years, that I needed to start paying attention to eating real foods.  I needed to start paying attention to how I really felt after eating certain foods and certain food combinations.  It is not rocket science, but everybody reacts to various food combinations differently.

For me, wheat and bread makes me tired.  It makes me gain weight.  It makes me want to eat more wheat about 2 hours later.  I just feel constantly hungry eating wheat based products.  But I loved my bread!  Now I have no trouble staying away from it as I did not want to feel sleepy.  I did not want my joints to be achy the next day and hips stiffer than a board.

I learned that I needed to eat a recovery meal that consisted of a high quality animal protein, a high quality carbohydrate like red or sweet potatoes vs a bagel, and lots and lots of green vegetables.  When I last trained for a marathon, I met a client for breakfast after an 18 miler.  He was shocked that I was only eating half of the 4 egg omelet with spinach and goat cheese.  I was only eating half of my roasted potatoes.  “I mean, come on, if I just ran 18 miles – I can eat anything right?”  Nope.  I ate the smaller recovery meal, and saved the other half for 3 or so hours later, when my body could process the food again and I would be hungry. I did not need 1500 calories and a full plate of food, even if healthy, to fill me up and make me feel bloated.  My body would have gotten too much food, and I would store the extra calories rather than use them to gain muscle and recover.

Many of my clients come to me to lose weight.  Most are athletes.  And most are surprised that when they stop eating so many processed foods, and converting more to real food, higher vegetables, less grains, more healthy fats, they have more energy.  They attain their healthy weight and lose the excess body fat without feeling deprived or feeling starved.  They also lose the cravings for sugar as they are able to better balance the blood sugar and eat when they are hungry vs waiting til they are starving.

 

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Do you train to eat?

if you struggle with losing body fat, or with looking like an athlete despite all the training you are doing, it might be the foods you are consuming.  You might need to change the mindset from ‘I can eat anything” to “I can eat foods that make my body feel good and perform better”.  Eating foods that make you feel and perform better is not about putting restrictions on the diet.  It is more about helping you learn which foods work with your body, and which are actually making you tired, lethargic, sluggish and recovering poorly with achy, tired muscles and joints.  There are plenty of food options out there.  Pasta might not be as good to you as a baked red or sweet potato. Quinoa might be a better option than wheat pasta.  Buckwheat might be even better? 

When I work with my clients, it is more about expanding the options of foods to eat.  I am like the professor (mad some might say), and you are doing lab in between sessions to find out which foods work better for your body.  I help you eat anything you want that makes your body feel better.  I help you determine how to get in touch with feeling better based on the foods you eat.  You will be the one to decide if a hoagie really is worth it, or if a slice of pizza with extra cheese makes you feel terrible, sluggish or full of life.  If it sits like a brick in your stomach, it might not be such a great choice.  We can add things to that meal to make it better, like a side salad, or broccoli slaw or some other steamed green vegetable.  Or we can find something completely different you can eat that makes you feel great after you eat it.

Changing the mindset from ‘I can eat anything because I am training (for an Ironman, marathon or century)’ to ‘I am eating to improve how I feel and how I perform’ can be the reason why you have not been able to get to your healthy race weight in the past.  It might be the reason you feel like you are not making strides in getting leaner despite all the training and exercising you do.  A change in food choice and the amount, can be they way to help balance the blood sugar, improve recovery and improve your lean body mass.  To learn more on how to do this, please contact Joanna Chodorowska at Nutrition In Motion.  www.n-im.net or 215-272-6774.  She has a Race Day Nutrition Plan that can help you achieve your healthy race day weight without starving yourself.  Eat real food.  Get real results.

Filed Under: Healthy Nutrition, sports nutrition Tagged With: athletes, century, eating to lose body fat, healthy eating, healthy weight, i can eat anything, ironman, race weight

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  1. Burn fat, not sugar | real food for real results says:
    April 17, 2014 at 9:28 pm

    […] protein or green vegetables and rarely do they eat root vegetables or legumes. They figure “I am training so I can eat whatever I want!”. But in reality, what you eat every day is creating more of a fat storing machine rather than a […]

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"I have lost at least 10 pds the past month..I'm happy with the progress and close to having a six pack with my b-day around the corner.  Super stoked! I want to continue to consult with you as I feel your expertise and individual attention to clients is key." JM
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I began working with Joanna a year or so ago after a stay in the hospital for kidney stones and an E Coli infection. I was concerned about what would best serve my nutritional needs and keep my kidneys healthy. In addition, my a 1 c was elevated indicating borderline diabetes. It is a condition that runs in the family so I wanted to be proactive. Simultaneously, the pandemic necessitated quarantine so our monthly sessions were an anchor to some sense of normalcy in an abnormal time. 


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Some of our sessions were spent exploring long-standing attitudes and behavioral patterns that didn't serve me and I was able to see my way clear of many of them.


Joanna is a body-mind-spirit professional whose services can be offered either in person or online. With her supportive coaching, you will experience positive life changes too.

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
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I began working with Joanna a year or so ago after a stay in the hospital for kidney stones and an E Coli infection. I was concerned about what would best serve my nutritional needs and keep my kidneys healthy. In addition, my a 1 c was elevated indicating borderline diabetes. It is a condition that runs in the family so I wanted to be proactive. Simultaneously, the pandemic necessitated quarantine so our monthly sessions were an anchor to some sense of normalcy in an abnormal time.  I'm not someone who responds well to 'You have to..." Joanna's style is guidance and suggestion, without absolutes. As a result of our time together, my a1c lowered to within normal range and I lost 20 lbs.  Some of our sessions were spent exploring long-standing attitudes and behavioral patterns that didn't serve me and I was able to see my way clear of many of them. Joanna is a body-mind-spirit professional whose services can be offered either in person or online. With her supportive coaching, you will experience positive life changes too.
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"You did change my life!!  You are a major reason I am where I am. Thank you xo. ... healthy eating and taking care of myself is now it's a way of life. I feel great and would never go back to my former eating habits. I love working out and being healthy." Becky P
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  I really enjoyed being a part of the Body Balance class!   - I became aware of how much joy was lacking in my eating. Now I am able to change habits around my meals to enjoy food more! - I found peace in deleting food tracking apps - calorie counting was not helping me. It was just making eating more tedious. - I gained clarity in what was really important to me and what steps I need to take moving forward.   I would recommend the Be Whole program to anyone struggling with food issues and losing weight! JD
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"I was completely incredulous that the Anti-Inflammatory Diet would work. But you proved me wrong and I have been pain free in just 3 sessions. Amazing.  This really does work!  Joanna knows her stuff. " Eileen J
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"I am enjoying the program! I find myself eating slower, enjoying food more and making better choices. I do feel shifts happening! JD
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it’s making a big difference!

Hi Joanna!

I am still working on reducing the inflammatory food that cause inflammation and it's making a big difference!

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Hi Joanna! I am still working on reducing the inflammatory food that cause inflammation and it's making a big difference! I cannot believe how much more I can do not that I feel better (doing the anti-inflammatory plan). I had no idea how bad I really felt.  - EW
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I am loving the food on your Detox plan! My kids love the soups that I've been making from the recipe book too! - SG
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Joanna, your Path to Heal session last Wednesday was powerful! My chronic shoulder pain disappeared for 24 hours and I feel lighter and laser focused! Thank you! I can't wait until the next session. Jen A
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Thank you for all your great nutritional counseling and [Nutrition Response Testing ] Joanna! You have helped me figure out which vitamins I need and which ones I don't. I love the new probiotic [Integrity] you gave me for leaky gut!

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Thank you for all your great nutritional counseling and [Nutrition Response Testing ] Joanna! You have helped me figure out which vitamins I need and which ones I don't. I love the new probiotic [Integrity] you gave me for leaky gut! SG
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A veritable compendium of knowledge

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Her knowledge and recommendations for healing have been invaluable!

I am basically focusing on healing and anti inflammatory issues and she is a veritable compendium of knowledge with some love and understanding. If your VESSEL isn't right call her at Nutrition In Motion LLC.

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HH Aug 2015

My girl Joanna Chodorowska is the quintessential iron woman ASTERISK *with a hip replacement!!!!! who consults with athletes for sports needs. OK I'm NOT a tri-athlete, but have ongoing issues from a couple of recent fractures that have affected my body/energy/wellness/psyche and Joanna has been there for me!!!! Her knowledge and recommendations for healing have been invaluable! I am basically focusing on healing and anti inflammatory issues and she is a veritable compendium of knowledge with some love and understanding. If your VESSEL isn't right call her at Nutrition In Motion LLC. HH
https://nutrition-in-motion.net/testimonials/a-veritable-compendium-of-knowledge

Joanna changed my world!

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"Joanna changed my world for me!!! I now race with no gut issues!!!" MS
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"It has been less than a week [on the Detox Plan], but I’ve found so much comfort in the lessons about food you’ve taught me through the years and have been amazed at how quickly I’m dropping the weight!! I’m not starving, I have energy, the highs and lows from sugar have stopped, I am no longer craving carbs and, most importantly, my clothes are starting to fit again!!"  DH
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New PR’s!

In 2012 I was new in the world of triathlons and had completed an Ironman. While it was a great experience, I had major cramping and had poor nutrition throughout the race. I also found myself cramping up in marathons and with a goal of a sub 3 marathon, I knew I couldn't achieved that if race day nutrition wasn't fixed.

I found Joanna through various friends that had used her and recommended her services. We had phone sessions because live quite a distance from her office, but it worked out great.

She made sure to individualize my nutrition plan to fit my exact needs. I completed another Ironman earlier this month and PR'd by over an hour and placed 3rd in my AG and 8th OA female not including pros. My marathon is at a 3:05 but hope to get sub 3 very soon and am confident that with my new race day nutrition, I will!

- Stephanie , January 2013

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-01-30T17:24:37+00:00

- Stephanie , January 2013

In 2012 I was new in the world of triathlons and had completed an Ironman. While it was a great experience, I had major cramping and had poor nutrition throughout the race. I also found myself cramping up in marathons and with a goal of a sub 3 marathon, I knew I couldn't achieved that if race day nutrition wasn't fixed. I found Joanna through various friends that had used her and recommended her services. We had phone sessions because live quite a distance from her office, but it worked out great. She made sure to individualize my nutrition plan to fit my exact needs. I completed another Ironman earlier this month and PR'd by over an hour and placed 3rd in my AG and 8th OA female not including pros. My marathon is at a 3:05 but hope to get sub 3 very soon and am confident that with my new race day nutrition, I will!
https://nutrition-in-motion.net/testimonials/new-prs

proficient energy healer!

"Joanna is a very proficient Energy Healer and has made my life easier by: quelling negative thoughts, curing my migraines, and increasing my self-acceptance. How the process works is not important. It just does work!" EM

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-03-16T21:55:53+00:00
"Joanna is a very proficient Energy Healer and has made my life easier by: quelling negative thoughts, curing my migraines, and increasing my self-acceptance. How the process works is not important. It just does work!" EM
https://nutrition-in-motion.net/testimonials/proficient-energy-healer

Nutrition was spot on thanks to you!

"I ran a trail race - 5 miler - and my nutrition was spot on thanks to you!

Pre-race was a sweet potato and half avocado with some sea salt, cup of coffee - 20 min before race had 4 dates - no tummy issues at all!" -Mindy S

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-12T20:34:05+00:00
"I ran a trail race - 5 miler - and my nutrition was spot on thanks to you! Pre-race was a sweet potato and half avocado with some sea salt, cup of coffee - 20 min before race had 4 dates - no tummy issues at all!" -Mindy S
https://nutrition-in-motion.net/testimonials/nutrition-was-spot-on-thanks-to-you

Awesome Advice

"Thank you for all your awesome advice!!!! ..[Race Day] Nutrition is tough because it can really derail you, but it is hard to practice.


I really appreciate your description of symptoms because it is easy to know that there is something wrong, but hard to know the cause and how to fix it.


I really appreciate your expertise here and can't wait to Saturday's race!" Marita M

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-12T20:32:45+00:00
"Thank you for all your awesome advice!!!! ..[Race Day] Nutrition is tough because it can really derail you, but it is hard to practice. I really appreciate your description of symptoms because it is easy to know that there is something wrong, but hard to know the cause and how to fix it. I really appreciate your expertise here and can't wait to Saturday's race!" Marita M
https://nutrition-in-motion.net/testimonials/awesome-advice

I am ripped and ready!

" I followed Coach Joanna's [nutrition] plan to perfection.  I weighed in yesterday at 148 with 7% body fat...

At 52 ...maybe for the first time in my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169."

JY

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-12T20:30:53+00:00
" I followed Coach Joanna's [nutrition] plan to perfection.  I weighed in yesterday at 148 with 7% body fat... At 52 ...maybe for the first time in my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169." JY
https://nutrition-in-motion.net/testimonials/i-am-ripped-and-ready

Wonderful session

"That was a WONDERFUL [Path] session! I really felt better after talking with you!" DM

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-09T00:33:55+00:00
"That was a WONDERFUL [Path] session! I really felt better after talking with you!" DM
https://nutrition-in-motion.net/testimonials/wonderful-session

my body is thanking me!

"Overall, I feel better (physically and mentally) [on the Detox Plan For Athletes].  I am not eating all that junk, and my body is thanking me too :)" DG

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-08T22:00:23+00:00
"Overall, I feel better (physically and mentally) [on the Detox Plan For Athletes].  I am not eating all that junk, and my body is thanking me too :)" DG
https://nutrition-in-motion.net/testimonials/my-body-is-thanking-me

now I am living

"I have incorporated my detox plan for athletes into my everyday food and now I am living.  Just wanted to thank you for changing my way of eating and now I am having fun."  DG

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-08T21:59:24+00:00
"I have incorporated my detox plan for athletes into my everyday food and now I am living.  Just wanted to thank you for changing my way of eating and now I am having fun."  DG
https://nutrition-in-motion.net/testimonials/now-i-am-living

huge impact

'Just want to thank you for introducing me a your 2 week detox diet.

It has made a huge impact on my life. ... This "diet" really worked because it was really easy.

I did find myself a few pounds down. ...because of the diet, my normal way of eating has permanently changed. ... I was introduced to a variety of foods that I normally never ate. .... Job well done Joanna.'  - DG

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-08T21:58:00+00:00
'Just want to thank you for introducing me a your 2 week detox diet. It has made a huge impact on my life. ... This "diet" really worked because it was really easy. I did find myself a few pounds down. ...because of the diet, my normal way of eating has permanently changed. ... I was introduced to a variety of foods that I normally never ate. .... Job well done Joanna.'  - DG
https://nutrition-in-motion.net/testimonials/huge-impact

a real person detox!

"I like the [detox] plan because all the food sounds good and you feel like a “real” person that doesn’t stop her life for a detox.

I don’t feel like I have to eat at home for 2 weeks, life can go on.

I am really looking forward to this and the cooking." BO

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-08T21:51:11+00:00
"I like the [detox] plan because all the food sounds good and you feel like a “real” person that doesn’t stop her life for a detox. I don’t feel like I have to eat at home for 2 weeks, life can go on. I am really looking forward to this and the cooking." BO
https://nutrition-in-motion.net/testimonials/1912

Feeling a lot stronger

Thank you again SO much for all this awesome info. I am honestly feeling a lot stronger in my training lately and the heat isn't bothering me at all. 

I am also cramping less in my runs lately, and really attribute a lot of this to our fixing my constant state of dehydration and I'm just more aware of my fueling during the day since our first session. Just feeling really grateful!  - Sara C

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-06T20:01:24+00:00
Thank you again SO much for all this awesome info. I am honestly feeling a lot stronger in my training lately and the heat isn't bothering me at all.  I am also cramping less in my runs lately, and really attribute a lot of this to our fixing my constant state of dehydration and I'm just more aware of my fueling during the day since our first session. Just feeling really grateful!  - Sara C
https://nutrition-in-motion.net/testimonials/feeling-a-lot-stronger

Conquering my demons

“I am conquering my demons, and The Path To Heal is the only thing that changed” AR 2014
Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-06T19:59:02+00:00
“I am conquering my demons, and The Path To Heal is the only thing that changed” AR 2014
https://nutrition-in-motion.net/testimonials/conquering-my-demons

I followed the plan to perfection

"I followed Coach Joanna's plan to perfection.
I weighed in yesterday at 148 with 7% body fat..  At 52 ...maybe for the first time in
my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169."  -  John Y 2013
Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-06T19:51:36+00:00
"I followed Coach Joanna's plan to perfection. I weighed in yesterday at 148 with 7% body fat..  At 52 ...maybe for the first time in my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169."  -  John Y 2013
https://nutrition-in-motion.net/testimonials/i-followed-the-plan-to-perfection

Burden was lifted!

"I feel like a burden has lifted by the Path To Heal session.

I feel empowered now to go eat healthy and stop this self sabotage' - LJ

Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach
2015-02-05T16:47:49+00:00
"I feel like a burden has lifted by the Path To Heal session. I feel empowered now to go eat healthy and stop this self sabotage' - LJ
https://nutrition-in-motion.net/testimonials/released-blocks
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Nutrition in Motion PA - personal life, nutrition & eating disorder recovery coach

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