Macro Plan for Weight Loss + Endurance?

CA_Underdog

After my last 3-hour hike along steep hills in the back country, I caught a cold. Likely causes were bringing too little water and too few snacks. Bad me! However, it's got me thinking about macro ratios.

At ~300lbs and ~33% body fat. I'm working to lose weight and become a strong endurance athlete again. I've been logging food and working out for the past four months. I can currently hike 30mi on steep hills every two weeks, in 1-3 hour spurts, with plans to go further. I also do strength training twice a week.

MyFitnessPal recommends 2030 net calories--20% protein, 30% fat, 50% carbs.

Endurance RDs recommend higher carbs--closer to 20% protein, 20% fat, 60% carbs with additional calories on high-burn days primarily coming from simple carbs. Should that be my goal?

Both fit the AMDR and deliver over 1g protein per kg of lean mass.

CA_Underdog

Bump!

kgeyser

I don't have an answer for you personally, but I think I saw someone mention that there is a group on MFP for long distance cyclists, and there is probably one for long distance runners. If you don't get an answer here, you might try searching the groups pages, as the people there would probably have some really good advice about macros for endurance.

Ainar

I would say 60 to 80% carbs for endurance. At least that's how much professional endurance athletes usually would ate. But that also depends form how advanced you are and how your body reacts to carbs. Some people need more and some need less for optimal endurance. I for example lose energy if I go too high on carbs on my runs. I feel the most energy and endurance with around 30% carbs. I think the best would be to experiment with your eating and observe how you feel, what is your time of distance, speed, etc and then pick what works for you. There really isn't "one fits all" rule in fitness cos we all are genetically different.

CA_Underdog

Thanks for the ideas!

I analyzed my food logs and I have been eating 50% carbs, 20% protein, and 30% fat.

Perhaps before altering my daily fuel mixture or attempting carbohydrate loading, I will tackle the easier steps of better hydrating and fueling my endurance sessions.. from an hourly (6oz water, 90 kcal) to (12oz water, 180 kcal). That will hopefully boost my ability to keep going and improve my recovery time!

DavePFJ

Some people function better on higher fat, I like higher protein - but at least 50% carb.

Cliff bars will make me crash. If I'm eating some intra-activity, I prefer it to be zone macros - 40/40/20.

I also really like Nuun tablets if I'm going longer than an hour too for hydration.

CA_Underdog

Thanks for the tips! I'm thinking more towards larabars. When I did the Grand Canyon in a day years ago, I brought a bag of baby carrots along, as a natural way to replenish sodium while I drank and drank!

JossFit

I would say 60 to 80% carbs for endurance. At least that's how much professional endurance athletes usually would ate. But that also depends form how advanced you are and how your body reacts to carbs. Some people need more and some need less for optimal endurance. I for example lose energy if I go too high on carbs on my runs. I feel the most energy and endurance with around 30% carbs. I think the best would be to experiment with your eating and observe how you feel, what is your time of distance, speed, etc and then pick what works for you. There really isn't "one fits all" rule in fitness cos we all are genetically different.

Actually, the latest research shows that fat loading (as opposed to carb loading) is more effective for endurance athletes, especially those with body composition in mind.

By teaching your body to use fat for fuel you reduce the need fo eat during endurance events, and instead use your body's own fat stores more effectively. I would recommend you check out some of the studies they are doing on the subject and see if it works for you.