Proper meal timing, portion control, and nutrient balance play crucial roles in maintaining stable blood glucose levels throughout the day, essential for both training and work performance. Additionally, distributing calories evenly across meals is vital for effective weight management. Many triathletes may experience increased hunger later in the day due to inadequate calorie and protein intake earlier in the day, leading to overeating during evening meals. This phenomenon, known as "back-loading" calories, can hinder weight control efforts.

To prevent overeating and maintain stable energy levels, I recommend consuming a balanced meal or snack containing both protein and carbohydrates approximately every three hours. Carbohydrates elevate blood sugar levels, while protein helps sustain them. An ideal meal/snack schedule might look like this: 6 AM, 10 AM, 12 PM, 3 PM, 6 PM.

Keeping a food diary can assist in refining meal timing, content, and portion sizes. The goal is to front-load calories earlier in the day to avoid excessive hunger and overeating at dinner. By spreading calorie intake evenly throughout the day, one can consume fewer calories, gradually reduce body fat, and sustain energy levels for work and training.

For those aiming to lose weight, incorporating more fruits and vegetables into the diet can be beneficial. These foods are nutrient-rich and low in calories, promoting satiety while consuming fewer calories. The concept of volumetrics, an entire weight loss plan, revolves around this principle.

It's essential to avoid overly restrictive calorie reduction, as it can compromise training intensity and duration, increasing the risk of illness or injury. Instead, focus on gradual, sustainable weight loss.

Below is a sample meal plan providing approximately 2,300 calories:

**Breakfast (500 calories):**
- 1 egg
- 2 slices whole grain toast (use spreads sparingly)
- 1 serving of fruit
- 1/2 cup fruit juice

**Mid-morning snack (250 calories):**
- 1 ounce string cheese
- 1 1/2 ounces pretzels

**Lunch (600 calories):**
- 3 ounces lean protein (meat, fish, or poultry)
- 1 cup raw or cooked vegetables
- 1 serving of fruit
- 1 serving of grains (1 cup rice/pasta or 1 slice bread with 1/2 cup rice/pasta)

**Mid-afternoon snack (250 calories):**
- Liquid meal replacement (e.g., Boost)

**Dinner (600 calories):**
- 3 ounces lean protein (meat, fish, or poultry)
- 1 cup raw or cooked vegetables
- 1 serving of fruit
- 1 serving of grains (1 cup rice/pasta or 1 slice bread with 1/2 cup rice/pasta)

Remember, balanced nutrition and consistent meal timing are key components of overall health and fitness.

Miles of smiles,
Ellen Coleman, RD, MA, MPH

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