Expert: Ryan Hale - 7/27/2009

Question
Hello, I am 17 years old and a recovering bulimic. Before my eating disorder I was a strong athlete (field hockey and swim), however, like most bulimics, I lost a lot of weight including muscle. My most significant weight loss was 2 years ago when I dropped to 115 lbs at 5'8". Because of my frail physique, I could not perform to the standards expected of me. Anyways, because of my problem had spiraled out of control for the past two years, by body is now heavier than I was in the beginning (I am around 145 where as before my ED I was around 130). My question is, since I am starting my training program for the upcoming season, how should I eat?

This might sound like a simple question, but I really don't know how I should eat for sports anymore, since the bulimia recovery has led to many binges (without purging now) and weight gain. I really want to be back to my old athletic self again and although I know I might never be as good as I was before I'm ready to work as hard as I can to achieve my goal.

Thanks a lot for your help!

Answer
Chelsea- sorry it has taken so long to get back to you.  I have been very busy with some course work I am doing.  Anyway, I'm really excited for your new life as an athlete!  Look at this as a chance to build yourself into the athlete you've always wanted to be...it's a new chance, a new start.  In the same way the cyclist Lance Armstrong came back from cancer treatment better than before, you have the opportunity to make the kind of changes that you can be proud of when you look back on your hard work.

As for the eating, it really depends on the type of training you are doing.  For weight training, more protein may be necessary.  For endurance, more carbohydrates.  For a mixture, like many sports require, a good balance of both is in order.  Let's go over each nutrient:

Fat- don't avoid fat.  it aids in the metabolism of other nutrients, is a good energy source and helps the body in other ways.  Include healthy fats such as that found in fish, olive oil, and avocados.  There is no usefulness to the fat found in deep fried foods...in fact, if you want to treat yourself, it's better to go for some cookies or a piece of cake than some french fries.

Protein- research shows that athletes need a bit more protein than inactive folks.  Not that much more though.  The athletic guideline is 1-1.5g / kg of body weight.  Go for lean sources of beef, chicken, fish, or the combination of beans and rice, egg whites, or protein shakes.  I don't recommend drinking a lot of protein shakes but it is a good meal replacement if you have to skip breakfast or as a snack.  it also helps for muscle recovery if consumed within an hour of a weight training session.

Carbohydrates- go for more slow burning carbs like oat and other whole grains.  it doesn't take much to be considered a "serving" of carbs: half a cup of pasta, a piece of sandwich bread or about 1/3 of a bagel.  about 1/3 of your calories should come from carbs and most of that should be in the form of fruits and veggies rather than bread and cereal.  In fact, don't limit your intake of fruits and veggies (especially raw), if you are able to eat some fruit or veggies whenever you are hungry, you'll never feel like you are denying yourself.  It's also important to eat carbohydrate sources after any workout to replenish stores in the muscle and blood.  

Milk and dairy- it's nearly impossible to get enough in your diet so I recommend supplementing with a calcium supplement. They are not that expensive and it's good insurance for your body against osteoporosis later in life.  At your age you need to get as much as you can anyway.

try not to skip meals and always eat breakfast, even if it's just a piece of toast or something.  many athletes find it helpful to eat 6-8 small meals throughout the day (meals about the size of your hand).  it takes planning and shopping so you have food around when you want it so it will take some effort.  Avoid sports drinks except when working out in hot conditions or in events lasting over 1 hour.  Otherwise, drink straight water.
If there is anything I failed to address, please write back.  Good luck!!