Macros During Training
codename_steve
Posts: 255 Member
What are your macros during training? Do you have an extra emphasis on protein? Is it bad if I get less than 100g protein a day?
0
Replies
-
codename_steve wrote: »What are your macros during training? Do you have an extra emphasis on protein? Is it bad if I get less than 100g protein a day?
How long is a piece of string...
Some context on your sex(I assumed male by your username but your profile shows female)/age/weight/training load/running experience/running goals/other training and goal are necessary. In addition, there are a good range of macro breakdowns that acceptable based on personnel preference.
This guide is from a lifting group, but it is a good guide for setting your macro goals that is just as applicable for endurance athletes.
http://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets
I typically end up around 20%P/25-30%F/50%P, run 40-55 MPW in addition to some cross training and PT work, and eat ~3000 calories/day on average as a mid 30's male, 5'10", 150 lbs, for reference.0 -
I am female (steve is a codename
) I'm 5'4", currently weigh 127, this is my third year running and my mileage has been 36-38 but starting this week will be 40-45 until the race. My training goal is to finish the marathon in about 4:30 or less. I try to lift once or twice a week, but that has been hard to fit in lately. 0 -
I'm also a 5'4'' woman, probably just a bit lighter, and run a bit more. I try to aim for the 1g protein per lb of lean body mass (so around 90-95g) recommended in that link. I don't worry too much about carbs and fat, which pretty much come out in the right proportions, but I just try to pay attention to the protein because it's manageable if you think about it but does take a little thought and effort. Especially at the moment when I am trying to lose a few lbs, because it takes more attention to keep your protein up while eating fewer calories overall.2
-
I'm also a 5'4'' woman, probably just a bit lighter, and run a bit more. I try to aim for the 1g protein per lb of lean body mass (so around 90-95g) recommended in that link. I don't worry too much about carbs and fat, which pretty much come out in the right proportions, but I just try to pay attention to the protein because it's manageable if you think about it but does take a little thought and effort. Especially at the moment when I am trying to lose a few lbs, because it takes more attention to keep your protein up while eating fewer calories overall.
I am 5ft5 and 138lbs and run a bit less than both of you, but as long as I get 100g of protein I'm usually good. On long run days I might end up with more carbs but then peanut butter and banana is my favourite post run refuel so I'm often over my 30% fat.
1 -
If you are around 0.8 grams per lbs of LEAN body mass (total weight - fat weight), you should be good. The 1g/lb is convenient to remember and it's not harmful to go above, but the science I've seen says it's not totally necessary. If you are close to 100g per day, I would not worry. The amount also depends on if you are trying to lose weight and just how lean you are. As you get very lean or are losing weight, the amount of protein is more critical to pay attention to.0
-
I follow a lot of the philosophies that body builders follow. So I tend to focus a lot on getting plenty of protein in as part of my regular diet. Running doesn't require you to consume as much protein as a body builder, but as an athlete, you require more protein than a sedentary person. Exactly how much you need is very dependent.
I know there is a thread about losing weight as a runner that I just answered. Part of losing weight as you train (especially while training for a marathon) requires you to maintain a relatively high amount of protein. Cutting carbs to slightly below maintenance and keeping volume & intensity of your runs at maintenance levels will enable you to lose weight, and keeping protein higher in your cutting cycles will maintain your muscle mass. But as you increase the intensity and volume of your runs, you will need more carbs in order to fuel your recovery. Maintaining high amounts protein and having carbs at slightly higher than maintenance will enable you to make gains in performance which will allow you to achieve those higher intensity runs and then recover from them.
This all follows the general bulk/cut cycles that body builders follow and the core of it is keeping high levels of protein. The rule of thumb for body builders was traditionally 1g of protein per pound of your body weight (or lean muscle mass). Some say that this is even too much for body builders.
http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
Runners would need maybe a bit less depending on what type of workouts they are doing.
But as someone above said, if you are close to 100g, I would think you would be OK.
I put a scoop of whey protein powder in some 1% milk and drink that as soon as I am done with my run in the morning. I also get in some Gatorade if I burned a lot of calories and sweat a lot.0 -
Thanks for the input everyone! Over the last 2ish weeks I've been focusing on protein and have actually found it rather easy to get 30% of my calories from protein (comes out to about 140g). I've noticed that my legs aren't as sore after a long run, I feel stronger through my runs, and I'm less Rungry after my runs. I'm not sure if this is all due to the protein, but that's the only thing that's changed so I think I'll keep it up for the next 4 weeks until taper.0
