Losing Weight While Training

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   Strict dieting is not recommended while endurance training as it can lead to fatigue and a decrease in energy. However, it is important to be at a healthy lean body weight for optimal performance. For elite athletes, the average male is 6-9% body fat and the average woman is 9-12% body fat. In order to lose one pound, 3,500 calories must be burned. Thus, for a weight loss of one pound per week that is 500 calories a day or 1,000 calories per day for 2 pounds of weight loss in one week. It is best to be aware of caloric intake without heavily restricting consumption. If you decrease your intake too much, you will become tired more easily. Weight loss will come if you are eating properly while working out. Also, as you begin to lose fat, you gain muscle. Muscle is leaner than fat but weighs more. As such, the number on the scale may not be moving as drastically as you would like, but you are becoming leaner as you build muscle while losing fat.

Stephanie Bailey - Dietetic Intern - University of Memphis

BIOMechaniks: Train the mind and the body will follow

Black Bean Soup

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Black Bean SoupBeans are a good source of protein and fiber and can help with weight control. The fiber in beans can also help lower cholesterol and blood pressure. Beans are a good source of many vitamins and minerals. Pair this soup with whole grain toast for a tasty, balanced meal!
Ingredients:1 Tbsp. olive oil1 onion, diced1 green bell pepper, diced1 red bell pepper, diced4 cloves garlic, minced2 Tbsp. cumin 1 Tbsp. jalapenos, chopped*2- 15-oz cans black beans1 ½ cups chicken broth
Directions: In a medium-large pot, heat oil and sauté onion, peppers, garlic, and cumin until vegetables become soft. In a blender, puree one can of black beans. Add to vegetable mixture along with the other can of beans and chicken broth. Simmer until the soup thickens slightly. *Additional jalapenos can be added depending on the desired spiciness.

Stephanie Bailey - Dietetic Intern - University of Memphis

BIOMechaniks: Train the mind and the body will follow

Running

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Running is a sport and long distances can be ok for those with the body for it, but don’t view running as the “way” to get in shape.  Either you are built for it or you train for it.  For those of us whose bodies are not made for the constant high impact of running, we can turn to moderate -high intensity interval training.  This kind of training will ultimately be more beneficial for your cardiovascular system, speed up fat loss, and increase metabolism for a longer period of time after exercise.  This is known as EPOC (Exercise post oxygen consumption). If the goal is general fitness/weight loss we recommend interval training and or a total body functional resistance based workout regiment.





BIOMechaniks: Train the mind and the body will follow

Coconut Water v. Bottled Water v. Sports Drinks

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Athletes know the importance of hydration and consuming plenty of fluids. Dehydration can be prevented by drinking water, sports drinks or coconut water.  Coconut water is fairly new to the market and gaining hype among consumers. The current recommendations indicate sports drinks should only be consumed if exercise exceeds 60 minutes and water should be consumed if the duration is shorter than 60 minutes. Sports drinks contain sugars for energy as well as some electrolytes.  Coconut water provides some of the same nutrient benefits as sports drinks, but is more natural. It provides carbohydrates as well as the electrolytes potassium, sodium, and chloride.  As natural eating becomes more popular, coconut water has been studied in comparison to water and sports drinks. Currently, coconut water has shown to provide the same rehydration effects in athletes.
Reference: Kalman DS, Feldman S, Krieger Dr, Boomer RJ. Comparison of coconut water and acarbohydrate-electrolyte sport drink on measures of hydration and physical performance inexercise-trained men. JISSN. 2012; 9:1.
Stephanie Bailey - Dietetic Intern - University of Memphis

BIOMechaniks: Train the mind and the body will follow

Eat Locally

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Eating locally not only helps our local economy, but it can also save you money and be more nutritious. The nutritional content of fruits and vegetables can decrease as time passes after harvest. Fruits and vegetables from Farmers Markets are usually harvested within 24 hours of your purchase ensuring you that it is at its peak freshness. The produce will also taste better. Not sure what to do with the produce once you get it home?! Make a salsa:Fruit SalsaIngredients:1 pint strawberries, diced2-3 kiwis, diced1 banana, diced1-2 apples, diced1-2 nectarines, diced Lemon juice, (enough to coat apples/ bananas to prevent browning)Directions: Mix all the fruit together with the lemon juice. Serve with cinnamon sugar pita chips. Note: You can add or leave out any fruit that you like; use what you have!
Tomato SalsaIngredients:3 fresh tomatoes, finely diced½ onion, diced2 jalapenos, dicedJuice of one lime1/3 cup cilantro, chopped2 tsp. cuminPepper to taste
Mix all of the above ingredients. Let sit for at least an hour so flavors combine.
Local Farmers Markets:Memphis Farmers Market: Opens April 7 and is open on Saturdays: 7am – 1 pm
Agri-center’s Farmers Marker: Opens May 1 and is open Monday – Friday: 7:30am- 5:30 pm & Saturdays: 7am – 5pm
Collierville Farmers Market: Opens May 17 and is open on Thursdays: 8am – 1 pm
Bartlett Station Farmers Market: Opens May 19 and is open on Saturdays: 7am – 12 pm

Stephanie Bailey - Dietetic Intern - University of Memphis

BIOMechaniks: Train the mind and the body will follow