Nutrition 101

     I am not one of those people that believes I can eat whatever I want because I am a runner. That it is okay to consume that sugar filled cake and ice cream since I will burn off the calories anyway. In the recent months I have discovered exactly how great an effect my diet has not only on my athletic performance, but my mental processes as well.
     Processed sugars and carbohydrates cause a rise in the insulin level of the blood. This also raises the endorphins level, a natural mood upper in the brain. These sugars cause the body to have a chemical high, which results in a lift in mood. Continuous large doses of sugar and/or carbohydrates, overtime, cause the brain's endorphins sites to slow production or close sites to regulate the amount of endorphins in the brain. When the body cuts back on endorphin production it reduces the amount of endorphins available in the body at any given time. The lack of enough endorphin in the brain causes slight to deep depression.
To maintain a normal level of endorphins in the brain the individual must eat more sugar and/or carbohydrates to get out of depression and maintain a normal mood level. This causes a vicious cycle of addiction.
     Now, I am no M.D. I have, however, studied nutrition for endurance athletes and have found what works best for me is a high fat, high protein, moderate carbohydrate diet. Im not going to launch into some dissertation, but i thought a practical review would be helpful since I have been asked many questions about my eating habits recently.
     There are 3 macro nutrients that deliver energy to your body: carbohydrate, protein, and fat. Carbohydrates can alter everything from mood to performance to weight. Carbs are composed of sugars, starches, and fibers. Sugars are absorbed into the blood stream immediately, starches tend to be digested and absorbed more slowly, and fiber has the least dramatic impact on blood sugar levels as it is digested the slowest. This is important because the higher the blood sugar level, the higher the probability of overcompensation and subsequent drop in blood sugar levels below the initial starting point (sugar high followed by the crash). Sugars and carbs are good for the body but with moderation and at the right times of day - i.e. immediately (within 1/2 hour) after exercise.
Protein: Carbs fuel the body and proteins are the essential building blocks. A protein is composed of individual amino acids that your body utilizes to manufacture, maintain, and repair muscle tissue.
Fats: Your body needs fat to survive and thrive. Fats are the most concentrated source of energy, but they get a bad rap because we are consuming too much fat and the wrong kinds of fats. In short - consume less saturated fats (some animal products and tropical oils) and consume more monounsaturated fats (olive oil, peanut, canola, avocados, nuts, seeds, cold water fish). Mono fats are a good source of essential fatty acids, which are your omega-3's and omega-6's.
     My diet consists of 40% protein, 25% carbohydrates, and 35% fat. I have eliminated white flour products and stick with whole grain instead, and i also don't consume refined sugar. Yes, i will put some vanilla in my americano if I'm feeling frisky - but most of my sugar intake comes from fruits, energy gels, and electrolyte sports drinks. When my training hits 70+ mile weeks I consume 2600-3000+ calories a day.

     I have found that just by following this simple dietary pattern, my body composition has changed to a lower percent body fat and a higher percent lean muscle tissue.