Editor’s Note: This is Part 2 of Erin’s article on Intuitive Eating for Athletes. Here’s the link to read Part 1.
“Last week I defined ‘Intuitive Eating’ & outlined the first 5 Principles. This week we’ll look at Principles 6-10.
Principle 6 – Discover the Satisfaction Factor
Food should be enjoyable. Your eating pattern should be sustainable, affordable, and culturally relevant. Embrace the joy of eating. Yes, athletes need to ensure nutrient adequacy to support a high physical demand on their bodies. This doesn’t mean food needs to be boring or morally correct (see Principle 4).
Principle 7 – Cope with Emotions Without Using Food
I like to point out that food is one way to cope with emotions; it isn’t the only way. Build emotional self-awareness and skills to cope with feelings. Recognize how food might show up as a companion, a distraction, a means of procrastination, or a reward. Develop an emotional vocabulary that helps you name what’s affecting you when you seek food at times when biological hunger signals are not present. Then, list a few other methods to answer those emotions without using food. This takes practice and can be very difficult if one has long history of emotional eating.
Principle 8 – Respect Your Body
Your body is unique and various factors influence its size. Think of it this way: you wouldn’t force your size 8 foot into a size 6 shoe. Even among athletes, body sizes and shapes vary greatly. Next time you go to a race, or the gym, take a moment to observe all the different bodies around you and how they are just as capable and worthy as any others. The body you have deserves to be nourished and nurtured. The body you have is a gift. Respect it.
Principle 9 – Exercise – Feel the Difference
This can be a tricky one for athletes on a structured training plan with a big race goal. Training plans exist for a reason: to prepare your body for competition. They are not intended as a means to earn food, measure your worth or drive you into the ground mentally and physically. In the diet culture world of ‘more is better,’ wise athletes know that their training is part of the joy they seek in life.
Sure, exercise not always a cakewalk…and there will definitely be times when you don’t want to train as an athlete. Lean into the difficulties with grit and grace. And make space for physical movement that has nothing to do with the work of preparing for an event. Gardening, dancing, pickleball and walking the dog are all examples of joyful movement that can be incorporated into any training program. Don’t use exercise as punishment or justification to eat.
Principle 10 – Honor Your Health Through Gentle Nutrition
Finally, we come to the place where most people want to start: nutrition. Notice the key word here is ‘gentle.’ Nourishing your body should not feel heavy-handed and inflexible. All foods can fit into a healthful eating pattern. Practicing gentle nutrition is a way of looking after your body’s needs, while allowing enjoyment and sustainability to be primary drivers of food choice. The best diet for you is one you can follow for years to come. Progress, not perfection, should be your goal!”
If you’d like to chat with Erin about all things food & eating, feel free to email or connect with her through the Let’s Chat button on her website.
Here is a list of past articles written by Erin Green:
- “Intuitive Eating for Athletes – Part 1 of 2”
- “Staying Well-Fueled for Training & Life – Part 2 of 2”
- “The Downside of Restrictive Diets for Athletes – Part 1 of 2”
- “Fueling the Young Athlete“
- “The Diet Trap“
Resources
- Van Dyke N, Drinkwater EJ. Review article relationships between Intuitive Eating and Health Indicators: Literature Review. Public Health Nutrition. 2013;17(8):1757-1766. doi:10.1017/s1368980013002139
- Camilleri GM, Méjean C, Bellisle F, et al. Intuitive eating dimensions were differently associated with food intake in the general population–based NutriNet-Santé study. The Journal of Nutrition. 2017;147(1):61-69. doi:10.3945/jn.116.234088
- Christoph MJ, Hazzard VM, Järvelä-Reijonen E, Hooper L, Larson N, Neumark-Sztainer D. Intuitive eating is associated with higher fruit and vegetable intake among adults. Journal of Nutrition Education and Behavior. 2021;53(3):240-245. doi:10.1016/j.jneb.2020.11.015