With the holidays rapidly approaching, you worry about weight gain as you take a break from your normal training routine. You can prevent unnecessary weight gain during the off season by improving your metabolic efficiency during this time.

Metabolic efficiency is the body’s ability to use certain nutrients at certain times. When you increase the intensity of your training, the body uses less fat and more carbohydrate for fuel. This is known as crossover. During the off season maintaining a high carbohydrate diet while training less can lead to detrimental body fat gain. It is important to maintain your weight within 10% during the off season.

While carbs are essential, so are protein and fats. Consuming too much of any of them during the off season can lead to metabolic inefficiencies. Eating a combination of foods and you will retain dietary equilibrium. You can become more metabolic efficient by making some off season dietary changes.

First, your diet should consist of lean protein, with a small amount of healthy fat like Omega-3 fats. Second you should eat large portions of fruits and vegetables and lastly add whole grains to comprise no more that 1/4 of your plate. Focus on food colors, the more vibrant hues you put on your plate, greens, reds, oranges, purple and yellows the better. Eat less browns, whites, beiges, and pale yellow carbs.

Secondly, decrease your normal carb intake. Consider putting away your bars, gels and drinks until after you start your base training. Your body needs a break from high energy, high carb products during this time. This will force your to fill your plate with healthy high protein and fat from whole food sources.

Third, strive to eat healthy proteins and fats 80 to 90% of the time to help decrease off season weight gain. 10 to 20% of time you can take a break and indulge. This helps prevent feelings of failure when you choose poor food choices which are inevitable at this time of the year.

Nutrition requires the same level of focus and attention as training and can take weeks or months to change your behavior. So make healthy choices and be ready to start the new year as a better, more metabolic efficient athlete.

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There are people out there who like to say that running isn’t a sport. That it can be a part of other sports, but not a sport on its own.

Oh, if they only knew the half of it!

Running, whether it be sprinting, or cross-country marathons is most definitely one of the most difficult non-contact sports in existence. The perseverance and focus that is required tops almost every other game, since the goal is not to defeat another team or person, but really, to defeat yourself. One way to help in your marathon training is to learn to right forms of energy that you need and at the right time.

Something that your body severely requires during marathon running are carbohydrates. Loading up on these little energy boosters definitely gives that extra mile to your endurance and stamina. Your body will take carbohydrates and store them as glycogen, using the heart and liver. It can be quickly broken down by during any high intensity exercise or sport in order to fuel those burning muscles.

With the intake of carbohydrates prior to your run, but not on a heavy stomach, you can avoid the ill-fated hypoglycemia and fatigue. Of course, you should avoid taking in any carbohydrates during the actual marathon, as this will mess with your blood-sugar levels and make you have to stop your running early.

Try to eat those “right” kinds of carbohydrates when training for a marathon, and avoid giving yourself an upset stomach by balancing the protein and vitamin intake as well. Running is certainly a sport, especially in the marathon form, and learning to load up on carbohydrates is only the beginning of the science that is involved!

Visit www.epoboost.com to learn more about how you can improve your endurance, speed and strength. You have nothing to lose with our 90 day money-back guarantee.

Boost your endurance with EPO-BOOST™ and you’ll run faster and farther, we guarantee it!

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