Macros for Runners

DontThinkJustRun

I know that many people prefer 40/30/30 for weight loss, but I think I read somewhere that for runner's trying to lose macros should be around 50/25/25 and to maintain it should be around 60/20/20. Anyone have any info on this?

gioisa75

Bump!

321blueeyes

bump so that I can come back to this later... have a few books at home that discuss running diets / macros.

ATT949

I used 25/50/20 when I was losing weight (C/P/F) and switched to 55% carb when I started running.

Sources were Runner's World and a few books on running.

321blueeyes

From my Runner's World books:

The Runner's Diet - 50% carbs - 25% protein - 25% fat
This is stated to be "For both weight loss and performance... for the best combination for sustained weight loss, keeping your appetite satisfied, and avoiding postrunning fatigue"
The caveat is that carbs should be based on fruits and veggies.

Complete Book of Women's Running - roughly 60-65% carbs - 10-15% protein - 25% fat "for those who insist on following numbers"
This book takes the position "that there are no hard and fast percentages. Rather, balances shift somewhat intuitively based on the demands placed on the body." And, different training phases should adjust the macros (base building, intense training, competition season, and off-season). Higher protein in the "intense training" period.
In this plan primary carbs should be grain products (the less refined the better), followed by fruits and veggies.
It should be noted - these macros were not given in the same section as the weight loss discussion, more attention to calories in vs. calories out than the macros.

Not really sure what I think of the two recommendations... still trying to figure out what works best for me in this weight loss journey :huh:

Garthamatic

Necro bump since I've been getting interested in this.

I'd be intrigued to hear what some of the serious runners on MFP have to say about it...

rachelakai2

I'm a runner, I set my micros at 50/30/20 works for me. Good luck!