Snacks and meals to help a runner gain?

simmoner4

I'm a marathon runner, 20 year old female who is 5'4", 105 pounds and 10% body fat. Training for marathons starts in three weeks and I have been lifting and running (speed work) during the off season. I need to gain weight - any healthy snacks or simple meals fit for a college student? (No added sugar if possible

TavistockToad

Peanut butter.

How are you measuring your bodyfat?

trigden1991

It is very unlikely that you are 10% bodyfat as 10-13% is at the limits of essential bodyfat.

Gaining weight is simple; eat in a calorie surplus.

letsgain01

@Northerncyclist234 might be able to help .she was doing a bulk at a point and is a marathon cyclist (go figure lol )

cwolfman13

You need to eat in a calorie surplus...

RoxieDawn

OP, I am bulking and training for a HM right now.. You need to eat in a calorie surplus. And eating the foods you deem "healthy" is certainly fine, just add in some things that are calorie dense from time to time to help you meet your calorie surplus.

The food list in this thread can help you. I just changed my diet to add in more calorie dense foods (carbs and fats) to help me with my calorie surplus).

http://community.myfitnesspal.com/en/discussion/10326769/are-you-a-hard-gainer-please-read/p1

sammyliftsandeats

Ice cream