Runners, cross country skiers, speed skaters and cyclists are likely to be year round endurance athletes, including running, cycling and in-line/ice skating in our schedules throughout the more temperate months of the year. Yet despite all the exercise, many endurance athletes complain of training related weight gain. The more training they do, the heavier they get. What could explain this phenomenon? Well….we are all not equally gifted with our internal energy balance, that is, eating and drinking enough to rehydrate and refuel and meet our needs. Some of us have a poor drive for thirst during and after our training sessions and the older we get the weaker this drive tends to be. Instead of drinking, some may think they are hungry and will unconsciously eat…and often more than is needed….leading to weight gain, despite a high training volume. When was the last time you thought about using “wet foods” as a way to improve your hydration and achieve a leaner body weight…..year round?? While water, in any form, is excellent for re-hydrating after a sweaty workout, eating wet foods can increase your fluid intake by up to 25% while decreasing the amount of calories from the foods you eat. Check out these tips to help you to get started.



WITH Wet Foods

Grains & Cereals

Bread, toast, crackers, pita
Granola bars, cereal, popcorn
Muffins, cookies, biscuits, waffles
Cake, donuts, pastries, pie

Cooked oatmeal, Cream of wheat
Barley risotto
Spaghetti, macaroni, fusilli

Vegetables & Fruit


French Fries
Potato chips/vegetable chips
Dried fruit
Baked fruit crumble
Fruit pies

Fresh veggies and fruit
Steamed or stir fried veggies
Vegetable and fruit salads
Pureed fruits, fruit compote
Fruit and vegetable smoothies / Fruit yogurt

Milk & Alternatives

Brick cheeses / Soft cheeses
Shredded or grated cheeses

Low fat/skim cottage cheese / Quark cheese
Tzatziki (cucumber and yogurt)/ Greek yogurt
Low fat/skim milk, chocolate milk or flavoured yogurt
Soy  beverages
Meat & alternatives
Dried meats, sliced meats, roasted, grilled or barbecued meats
Nuts and seeds, trail mix, nut butters
Energy bars with soy protein

Poached or steamed fish / Meat or poultry stews
Meat sauces / More bean than meat chili
Tofu stir fried with veggies / Beef, barley, vegetable soup
Hummus dip with raw veggies / Three bean salads
Lentil or tofu vegetable soup
Black beans with quinoa and veggies


Wet Foods for Optimal Weight Control Year Round
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