Eating for Training
sstroh2
Posts: 4 Member
Hello everyone! I am finishing my first week of training for the Rock the Parkway 1/2 marathon in April. Does anyone have anyone have any suggestions for diet during training, I am also trying to lose some weight, but the primary concern is fueling the workouts for the training. I know the common sense stuff, like avoiding soda and fast food, and eating lots of fruits and veggies, but the other stuff that I have found regarding diet has been really overwhelming. I'm not looking to go paleo or vegan or anything as drastic as all that, but I want to know if there is something I might be missing or not considering as I get further in training. Thanks for listening
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You should check out Race Weight from Matt Fitzgerald...it all about losing weight and getting intp peak performance. Lots of really good information, and there is even a Race Weight Cookbook full of runner happy meals.0
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SchweddyGirl wrote: »You should check out Race Weight from Matt Fitzgerald...it all about losing weight and getting intp peak performance. Lots of really good information, and there is even a Race Weight Cookbook full of runner happy meals.
I agree about Matt Fitzgerald's books. Also his book about Half Marathon and Marathon Nutrition.0 -
Matt Fitzgerald's books are good. I personally like Chris Carmichael's book, " Food for Fitness, Eat Right to Train Right." I thought it was an easier read. This book was printed in 2004-05, so it might be hard to find. If you can find it, I am sure you will find it beneficial. There are sample meal plans in it based on your training stage along with recipes.0
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Here's an article whose advice I would not follow. It says better results for weight maintenance by running on an empty stomach first thing in the morning. Maybe bodies in Belgium are different.
http://well.blogs.nytimes.com/2015/01/23/ask-well-the-best-time-of-day-to-exercise/?action=click&pgtype=Homepage&version=Moth-Visible&module=inside-nyt-region®ion=inside-nyt-region&WT.nav=inside-nyt-region
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I know I do far better running in the AM on an empty stomach...Here's an article whose advice I would not follow. It says better results for weight maintenance by running on an empty stomach first thing in the morning. Maybe bodies in Belgium are different.
http://well.blogs.nytimes.com/2015/01/23/ask-well-the-best-time-of-day-to-exercise/?action=click&pgtype=Homepage&version=Moth-Visible&module=inside-nyt-region®ion=inside-nyt-region&WT.nav=inside-nyt-region
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suetorrence wrote: »SchweddyGirl wrote: »You should check out Race Weight from Matt Fitzgerald...it all about losing weight and getting intp peak performance. Lots of really good information, and there is even a Race Weight Cookbook full of runner happy meals.
I agree about Matt Fitzgerald's books. Also his book about Half Marathon and Marathon Nutrition.
I also like Matt Fitzgerald's books. Diet Cults is pretty interesting too, although more of general interest vs. race nutrition (although it also contains ideas about how to eat well).0 -
Any suggestions of how to set macros?0
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macros are an individual thing.nicolejo143 wrote: »Any suggestions of how to set macros?
a good starting point is 40% carbs and 30% each of the others. I've noticed that 30% protein tends to be over 1g/lbm for me. which is good since I also lift
start there and adjust as needed. you might need more carbs than the 40% but its definitely a good starting point
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lishie_rebooted wrote: »
I know I do far better running in the AM on an empty stomach...Here's an article whose advice I would not follow. It says better results for weight maintenance by running on an empty stomach first thing in the morning. Maybe bodies in Belgium are different.
http://well.blogs.nytimes.com/2015/01/23/ask-well-the-best-time-of-day-to-exercise/?action=click&pgtype=Homepage&version=Moth-Visible&module=inside-nyt-region®ion=inside-nyt-region&WT.nav=inside-nyt-region
Same here. I do 98% of my running in the early morning, completely fasted. This includes marathon training runs of up to 22 miles.
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I have my macros set at 45% carbs, 30 Prot, 25% fat....then when I get into training for a marathon it bumps to 50/30/20. My body doesn't do well with higher fatty foods (give me runners trots...not fun, true story lol).0
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CarsonRuns wrote: »lishie_rebooted wrote: »
I know I do far better running in the AM on an empty stomach...Here's an article whose advice I would not follow. It says better results for weight maintenance by running on an empty stomach first thing in the morning. Maybe bodies in Belgium are different.
http://well.blogs.nytimes.com/2015/01/23/ask-well-the-best-time-of-day-to-exercise/?action=click&pgtype=Homepage&version=Moth-Visible&module=inside-nyt-region®ion=inside-nyt-region&WT.nav=inside-nyt-region
Same here. I do 98% of my running in the early morning, completely fasted. This includes marathon training runs of up to 22 miles.
I hope to grow up to be just like you Carson! (no sarcasm lol)0 -
CarsonRuns wrote: »
Same here. I do 98% of my running in the early morning, completely fasted. This includes marathon training runs of up to 22 miles.
So I don't have your wealth of experience, but I do have some trial and error to draw from and whilst I can go and do a long run fasted no problems at all, I certainly cannot do that if I've spent the previous week eating to a deficit. If I try I will crash after 90-120 mins.
Are you able to go fasted under such a circumstance or do you alter the approach?
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CarsonRuns wrote: »
Same here. I do 98% of my running in the early morning, completely fasted. This includes marathon training runs of up to 22 miles.
So I don't have your wealth of experience, but I do have some trial and error to draw from and whilst I can go and do a long run fasted no problems at all, I certainly cannot do that if I've spent the previous week eating to a deficit. If I try I will crash after 90-120 mins.
Are you able to go fasted under such a circumstance or do you alter the approach?
Due to the rungries that come on toward the end of marathon training, I'm at maintenance or above usually. During normal training cycles I can do 50+ miles weeks at a 400 calorie a day deficit.
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CarsonRuns wrote: »lishie_rebooted wrote: »
I know I do far better running in the AM on an empty stomach...Here's an article whose advice I would not follow. It says better results for weight maintenance by running on an empty stomach first thing in the morning. Maybe bodies in Belgium are different.
http://well.blogs.nytimes.com/2015/01/23/ask-well-the-best-time-of-day-to-exercise/?action=click&pgtype=Homepage&version=Moth-Visible&module=inside-nyt-region®ion=inside-nyt-region&WT.nav=inside-nyt-region
Same here. I do 98% of my running in the early morning, completely fasted. This includes marathon training runs of up to 22 miles.
Third That. Empty Stomach Training early mornings.0 -
CarsonRuns wrote: »
Same here. I do 98% of my running in the early morning, completely fasted. This includes marathon training runs of up to 22 miles.
So I don't have your wealth of experience, but I do have some trial and error to draw from and whilst I can go and do a long run fasted no problems at all, I certainly cannot do that if I've spent the previous week eating to a deficit. If I try I will crash after 90-120 mins.
Are you able to go fasted under such a circumstance or do you alter the approach?
Can I ask -
How is your Carb intake the day before or a day before the day you "crash" at 90 - 120 mins (I'm assuming your weekly mileage is solid and you have good running background) ?
Eating @ deficit with compromise of Carbs will generally get that "crash" state. IMHO0 -
I also run in the mornings without eating, upto 20 miles. I do carb load the day before my long run spreading out the calories the day before and day after. Trying to eat back an additional 2000-3000 calories plus my 1500 from normal activity is difficult. Adding in 500-600 calories the night before generally gives me enough to get through the run. I'll eat and drink about 500 calories during the run, then eat back another 500-600 immediately following. That gets me to 60-70% of the run calories back with the remaining spread out over the rest of the day and next.
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Can I ask -
How is your Carb intake the day before or a day before the day you "crash" at 90 - 120 mins (I'm assuming your weekly mileage is solid and you have good running background) ?
Eating @ deficit with compromise of Carbs will generally get that "crash" state. IMHO
Low, that's the point I am trying to draw out for the OP. Going out on a long run fasted, at the back end of a week of 5 other runs, whilst carb depleted is a different prospect than if you're well fuelled. I think it's important to make that distinction.0 -
Can I ask -
How is your Carb intake the day before or a day before the day you "crash" at 90 - 120 mins (I'm assuming your weekly mileage is solid and you have good running background) ?
Eating @ deficit with compromise of Carbs will generally get that "crash" state. IMHO
Low, that's the point I am trying to draw out for the OP. Going out on a long run fasted, at the back end of a week of 5 other runs, whilst carb depleted is a different prospect than if you're well fuelled. I think it's important to make that distinction.
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The goal of the long run is to train your body to burn fat as fuel over glycogen. Consuming carbs immediately before a run will limit your bodies ability to do that. There is a really good article on this. About 2/3's the way down there is a section on eating and running.
http://www.marathonguide.com/training/articles/mandbfuelonfat.cfm0 -
I only do half my long runs fasted, others I take in a lot of carbs to simulate race day intake.0
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Carrieendar wrote: »I only do half my long runs fasted, others I take in a lot of carbs to simulate race day intake.
Same here. I run fasted/ carb depleted earlier in my training. As I near my race I start to ramp up my carbs and experiment with fueling.
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I cannot run on an empty stomach. I have an English muffin and almond butter before my long run. My husband however can run on an empty stomach no problems. I have tried on an empty stomach and I felt slow, sluggish and got really light headed. I didn't like that feeling and hated that run. I have experimented with different types of things and that seem to work best for me. Maybe not by the book but it works for me.
Good luck!0 -
I love the Runner's World Cookbook! It's a beautiful book, for one, but has great recipes focusing on different things: pre-run, recovery, etc., and most importantly, it's real, tasty food that you'll actually want to eat.
So much of fueling is personal. I can usually run in the mornings on an empty stomach, but on race mornings, I do an English muffin with butter and jam. In general, I follow Michael Pollan's recommendation: Eat food, not too much, mostly plants.0 -
bump so I can read this later... im starting 1/2 training next week0
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I love the Runner's World Cookbook! It's a beautiful book, for one, but has great recipes focusing on different things: pre-run, recovery, etc., and most importantly, it's real, tasty food that you'll actually want to eat.
So much of fueling is personal. I can usually run in the mornings on an empty stomach, but on race mornings, I do an English muffin with butter and jam. In general, I follow Michael Pollan's recommendation: Eat food, not too much, mostly plants.
I second this! Their cookbook is solid and super yummy. It is my go-to when I want to make something healthy to fuel my running.
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Can I ask -
How is your Carb intake the day before or a day before the day you "crash" at 90 - 120 mins (I'm assuming your weekly mileage is solid and you have good running background) ?
Eating @ deficit with compromise of Carbs will generally get that "crash" state. IMHO
Low, that's the point I am trying to draw out for the OP. Going out on a long run fasted, at the back end of a week of 5 other runs, whilst carb depleted is a different prospect than if you're well fuelled. I think it's important to make that distinction.
Calorie deficit =/= carb depleted. You can eat at a 400 calorie a day deficit and still have plenty of carbs in your diet to replenish your glycogen stores.
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I run probably 95% of the time in the morning without eating anything. For me its pretty simple. If Im hungry I will eat a banana or a protein bar 30 minutes or so before I run. If Im not hungry I go out without eating. This morning I ran 11.5 miles alternating between an easy pace and 10K pace without eating. After a run I always get some protein within a 1/2 hour. I try to keep it simple.0
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Check out Eat to Perform on Facebook, they post some great links about this.0
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CarsonRuns wrote: »lishie_rebooted wrote: »
I know I do far better running in the AM on an empty stomach...Here's an article whose advice I would not follow. It says better results for weight maintenance by running on an empty stomach first thing in the morning. Maybe bodies in Belgium are different.
http://well.blogs.nytimes.com/2015/01/23/ask-well-the-best-time-of-day-to-exercise/?action=click&pgtype=Homepage&version=Moth-Visible&module=inside-nyt-region®ion=inside-nyt-region&WT.nav=inside-nyt-region
Same here. I do 98% of my running in the early morning, completely fasted. This includes marathon training runs of up to 22 miles.
Third That. Empty Stomach Training early mornings.
Yep, when I run in the morning, I don't eat and do fine0 -
After a run, eat a high protein/carb meal? What do people typically eat? I had bagel, eggs, and turkey sausage. Oh, and milk.0
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