Runners Macros for long distance

EatWholeFoods

Hi I was wondering what other long distance runners so for their daily macros? I recently recovered from an 8 month injury and lost muscle too. I want to lose fat and gain muscle while keeping the energy up for long runs. Right now I am 50/20/30. I used to be 45/30/25 when I had lean muscle mass and wasn't running. I lifted and did other cardio for about 5 mi a day. Do I just increase protein since I want to increase muscle? I am lifting again.

krissyreminisce

I have mine set up the same as yours, but I try to make the effort to go over my protein if I can.

Good luck getting back into the swing of things!

I asked this question a while ago and got no response.

oilphins

Protein is really suppose to maintain muscle and help with fat loss. I would increase your protein to help with that. People who lift a lot of weights like bodybuilders have about 1.2 grams of protein per body weight a day. For the average person it's about .3 grams per body weight for anyone who doesn't exercise at all. I'm an avid runner like you and I have about 100 grams a day and I weigh 165 pounds. Depending on how much you weigh, you could even go up to .6 or .7 grams per pound. Egg whites or protein powder I find is the best for protein. I'm in my mid forties so I try to stay away from Chicken breast only because it's a little higher in cholesterol. Here's an idea for what a woman should have:

no exercise .3
light exercise .4
very active .7
light bodybuilding .8 to .9

Hope this helps you.

EatWholeFoods

Thanks! I will try the .6 and calculate it. I seemed to have been better off when I had around 100g a day back in 2012. thanks for the tips!