Runner needs macro help.

suncluster

Hello everybody.
With the nice weather I have begun to run a lot more. I have a goal of 120miles for the month of April so I looking at my diet to see if I will have enough "Fuel".

5"6
40YO
SW: 180.2 (January 15, 2014)
CW: 156.6

I am currently set up on the MFP typical female LCD (1200 calories) but I would like to transition to higher calories because I know I am going to be ravenous with each passing mile.

Since I started with MFP, I have averaged
1114 Net calories
1550 TDEE (Calorie intake)
193g carbs (Goal 50% - 150g)
54g fat (Goal 25% - 33g)
and 75g protein (Goal 25% - 75g)
*I have really struggled to up my protein. About a month ago I started drinking a protein shake :drinker: and I can feel the difference!

I am just starting with IIFYM so I appreciate help!

soozy19

Hi and welcome,

Have you tried using the IIFYM calculator? There you can enter your activity levels and goals, and it will give you the appropriate number of macros. I only use MFP to track, as their goals differ greatly from IIFYM. Your calories look a bit too low to me, but I am also no expert!

I have been running a lot (prepping for half marathon) as well, so I am interested in other responses to this question. As of now, I have kept my macros the same and all has been good, still losing and I still feel I have enough "fuel". Been doing IIFYM for about 4 weeks now

suncluster

I just checked our the IIFYM web-site and I increased my calories to 1600, protein to 158.5g, fat to 64g, and decreased my carbs to 99g. These are BIG changes to my existing macros. :huh:

I am a bit hesitant since I recently upped my calories to 1300 from 1200 and started gaining right away. :sad:
I hope the increase in protein will offset the weight gain with these new changes.

I hope my body will have enough "fuel" on long runs with just 99g of carbs.
I am also concerned about the increase in protein. How am I going to each 158.5g of protein every day?


EDIT: I am also prepping for a 1/2 marathon this May with maybe a full marathon in September.

soozy19

I personally feel like I have enough fuel to sustain myself for long runs.. the macros on the site should be calculated by your activity level so it's all kind of worked in. You may have to play around with the numbers a bit, but definitely give the initial numbers a try for a couple of weeks.

Our plans seem pretty similar, basically lower carb, high protein (mine are 1402 cals per day, 124 P,49 F, 115 C). I had a hard time with protein (under)and fat (always over) at first. My suggestions are adding protein shakes in when you see you will have a deficit for the day and planning to have protein as main focus of each meal. I add protein powder to fat free greek yogurt in the morning. Also egg whites are a great source of lean protein.. sometimes I add them into oatmeal for an extra boost.

Good luck and keep us posted!

suncluster

Thanks for the feedback.

I had a hard time adjusting my goals to the exact IIFYM macros because of MFP's 5%'s categories.
So I went looking and lo and behold there is a script to insert your EXACT macros.

http://karoshiethos.com/2013/08/13/javascript-bookmarklet-for-enhanced-macro-goals-in-myfitnesspal/


P.S. Thanks for the FR. This week is my first official running training week. I am going to follow a marathon training program so I can kick the 1/2's *kitten* :laugh:

soozy19

Awesome! I'm sure you will do great! My half is in less than 2 weeks already...Kinda snuck up on me there!

soozy19

And wow thank you for that link! I had been going along all this time with the MFP goals being "close enough" because I knew in my mind what my macro numbers were. But this is much easier and I like seeing everything in front of me!