I just finished reading a book by Matt Fitzgerald called RACING WEIGHT, How to Get Lean for Peak Performance.
It is a good book. A lot of the information in the book is reflected in Spark suggestions...
Here is a summary from a post on a different running team.....
RACING WEIGHT or OPTIMAL PERFORMANCE WEIGHT. Everyone is different. At what body composition (weight and body fat percentage) would a person perform their best. The only way to discover what this is, for most of us, is to lower one's body fat percentage, and this usually involves lowering one's weight. Having a healthy body composition has many advantages other than peak race performance.
From what I remember of Matt Fitzgerald's book - the keys to achieving this are....
1) Increase running volume of mostly moderate intensity workouts. Do this gradually.
2) Nutrient Timing is very important. (If you time your nutrient intake well, you will store less fat in your fat cells, store more protein and carbohydrates in your muscle cells, and use more calories to supply immediate energy needs. (page 132)) (Know your pre; during; and after workout nutrient needs - remember the 4:1 ratio of carbs to protein for during and after runs)
3) Eat primarily high quality foods (fruit; vegetables; lean protein; whole grains; low-fat dairy; and essential fats.)
The book has a couple of formulas to figure out one's carbohydrate needs based on one's workouts and one's weight. After this one adds enough lean protein and essential fats to round out the daily calorie needs.
"It's not how old you are, it's how you are old."
"I am still learning." Michelangelo
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