Eat Like a Guy

Pile up your plate, lose the guilt -- and boost your performance

By Hagar Scher

Issue date: May/June 2000

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Ronald C. Modra

Even if you don't buy the "men are from Mars" theory, you have to admit their eating regimens can seem alien at times. The average male jock is likely to sit down to a bacon cheeseburger, fries and a gallon of Coke and call it a snack, while you feel guilty about eating the croutons in your grilled chicken salad. Yet he's just as strong and agile as you are. What gives?

No one is suggesting you start mainlining pork rinds, but some "typically male" nutritional habits can help anyone striving for peak performance. Here are four you might consider adopting.

He's always eating

Do the active men you know seem to be constantly shoving food into their mouths? "A friend who competes in cyclo-cross came over right after a training ride and wolfed down some pasta. Two hours later we were out eating burritos," says Anne Maxson, a 26-year-old runner in Sacramento. "He figures it's better to eat frequently throughout the day than wait for mealtime."

Many women have a "snacking: bad" mind-set. Lose it. If you're working out or clocking serious time training, you need at least several hundred calories more than a sedentary woman does, says Priscilla Clarkson, professor of exercise science at the University of Massachusetts. "Chances are you can't get those calories at breakfast, lunch and dinner -- you'd feel too full," she says. "Snacking keeps your blood glucose high during activity." (Try half a bagel, a piece of fruit or a handful of nuts.) Added bonus: Grazing all day means you probably won't overeat at night, which can contribute to insomnia and weight gain.

He's a carnivore at heart

Meat is the most efficient source of protein and an effective muscle-builder and -mender, but many women avoid it because of the fat and calorie content. Bad move: An occasional steak can provide active women with high levels of iron and zinc (essential for peak metabolism), plus hard-to-get immune-system-boosting B vitamins. "Protein sources such as meat, poultry and fish are nutrient powerhouses, as long as you choose lean cuts and are mindful of portion size," says Cindy Moore, spokesperson for the American Dietetic Association (ADA).

Four Things he Can Learn from You Size matters The term reasonable portion is part of your vocabulary. Just because whole-wheat pasta is a great source of fiber and vitamins doesn't mean two heaping bowls are better than one. After all, a calorie is a calorie. Protein in moderation Overloading on meat, eggs and dairy may be the stuff of macho muscle-building, but you know it's a long-term recipe for health disasters such as rebound weight gain, and kidney and heart disease. You limit your protein and dairy intake to four-to-six small servings per day. Fruits and veggies rule There's nothing girlie about peaches, pears and plenty of vegetables. You get five servings a day: The high vitamin and antioxidant content helps keep anyone -- man or woman -- kicking butt for years to come. Snack smart He says Doritos, you say Dannon. A midday pick-me-up should do exactly that -- not weigh you down. If the vending machine is your only option, you skip the chips and go for fat-free pretzels or a granola bar.

Joanne Kay, 29, an elite triathlete in Montreal, noticed a performance boost when she began eating red meat after four years as a vegetarian. "I don't know if it was the protein or the iron, but it made me stronger," she says. Experts suggest getting about 20% of daily calories from proteins. Vegetarians should eat meat-substitute soy products like veggie burgers, with high levels of protein and iron, and take in enough zinc and B-12, either in fortified cereal or supplements (washed down with orange juice, since vitamin C helps metabolize nonmeat minerals).

He doesn't deprive himself

According to the ADA, 42% of women say they make sure to eat healthfully, compared with 36% of men. But before you congratulate yourself, remember that healthy and strict are not synonymous. Most men -- who say that calorie counts are the least important detail to them when they read food labels -- tend to eat what they want, when they want, low-cal and low-fat be damned.

"When you're expending a lot of energy and generally eating well, there's almost no such thing as empty calories, because you're going to burn up most everything you take in," says Clarkson.

Denying yourself the occasional postrace brownie could set you up for cravings that may lead to cyclical junk fests, as well as make eating a mental, emotional exercise rather than a response to your body's needs.

He doesn't think fat is a dirty word

The postgame pig out -- a pack of ravenous guys scarfing down fries, onion rings and chicken wings -- sets off most women's fat alarms. Yes, high-fat diets have been directly linked to heart disease and cancer, but active women can benefit from some fat.

"If you're in shape, a higher-fat diet could enhance your performance more than a high-carb diet by providing you with longer-lasting, more effective sources of energy," says Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center. Bonci recommends getting about 25% of your calories from healthy fats (in nuts, seeds and dark fish like salmon and mackerel).

"Gone are the days of carbo-loading," she says. "Active women need to multinutrient load, and get into the habit of eating mono- and nonsaturated fats."

Issue date: May/June 2000

For more Sports Illustrated Women, check out our latest issue -- on newsstands now. For your FREE preview issue of SI Women click here or call 800-950-5150.