what do you eat?

julie_emma1 · November 2013

Runners, I'm wondering what macro nutrient ratios you typically eat? Have you found a certain ratio is best for training? Does the distance you're training for impact this?

I'm currently at 50% carbs / 30% fat / 20% protein but settled on these values more or less randomly :-)

SonicDeathMonkey80 · November 2013

55carbs
15protein
35fats

I usually don't care if I hit my carbs, I try to exceed my protein, and I try to bullseye my fats.

timeasterday · November 2013

30% chicken / 30% brown rice / 30% green veggies / 10% Doritos

DymonNdaRgh40 · November 2013

30% chicken / 30% brown rice / 30% green veggies / 10% Doritos

^ This

I do 40% protein, 40% carbs, and 20% fats. I'm usually low carb, high protein and right on with mostly good fats.

BrianSharpe · November 2013

60% Carbs
20% protein
20% fats

(this still gives me at more than 1g protein for every kg of body weight at 2,000 cal/day average)

ibleedunionblue · November 2013

Carbs - 55%, Proteins - 30%, fat 15%.

beeblebrox82 · November 2013

30% chicken / 30% brown rice / 30% green veggies / 10% Doritos

you're my hero.

I'm at 50% 25% 25% but I struggle to hit the protein most days.

ATT949 · November 2013

I try to consume 100 to 110 grams of protein, 15 to 20% fat, and the rest is carbs.

I've looked around the web a bit for a protein figure and seen values ranging from 1 gm/kg body weight to 1.5 gm/kg. The low end is the value that mcmillanrunning.com suggests (!) and the high end number is from one of the plethora of sites that sell protein supplements.

My thinking is to split the difference but I almost always end up with more protein because my bread (I use Hodgson Mill mixes in my bread maker) has an appreciable amount of protein.

julie_emma1 · November 2013

Thanks everyone for your responses! It's very helpful to hear from others about what they're eating and what's working for them :-).
PS: I'd like to add 10% "Doritos" to my macros :-)