carb-protein-fat ratio for runners

Rachel_Fontenot

hello all! What would you say is the best carb-protein-fat ratio for runners training for a marathon while trying to lose weight?

wolfchild59

My first piece of advice is to not try to worry about losing weight while training for a marathon. You should be more focused on making sure that your body has ample food/fuel in it for all of the work it's going to be doing. I usually maintain or maybe even gain a little weight when I'm training for just half marathons. Though, I do lose inches during the training.

As for ratios, I tried to do 40/30/30 and found myself tired all the time and bonking too many runs. When I changed to 50/25/25 I felt much better overall and saw improvements in my running instead of bonks. And then I ate 60/20/20 the days leading up to my last race rather than just a single carb load meal or single carb load day. And that helped me feel awesome on the morning of the race because I felt totally fueled and I held a steady pace for the entire time, which is rare for me.

After each race, when I drop to normal workouts and regular eating/deficits, I go back to losing weight again.

sharfisher

I have been wondering that myself! I'm trying to lose 5 lbs for my 1st marathon which is 4 weeks away. According to Joel Friel, at this stage I should be doing 60/20/20 in favour of carbs.

http://www.trainingbible.com/pdf/Paleo_for_Athletes_Cliff_Notes.pdf

Looking forward to other input to this question though.
Sharon

...just read the advise not to try to lose weight before the race. I think you can optimally fuel and also achieve optimum body weight during training, not an either-or. I have a 5lb kettlebell and I just think, "Do I really want to carry that kettlebell for 26.2 miles?"

scottb81

This is what works for me: 55:30:15 C:F:P.

Most days I am running over 10 mi, eat between 300 to 500 carbs, 120 to 150 protein, have a small deficit, and continue to slowly lose weight (maybe a pound or so a month).

Cr01502

My first piece of advice is to not try to worry about losing weight while training for a marathon. You should be more focused on making sure that your body has ample food/fuel in it for all of the work it's going to be doing. I usually maintain or maybe even gain a little weight when I'm training for just half marathons. Though, I do lose inches during the training.

As for ratios, I tried to do 40/30/30 and found myself tired all the time and bonking too many runs. When I changed to 50/25/25 I felt much better overall and saw improvements in my running instead of bonks. And then I ate 60/20/20 the days leading up to my last race rather than just a single carb load meal or single carb load day. And that helped me feel awesome on the morning of the race because I felt totally fueled and I held a steady pace for the entire time, which is rare for me.

After each race, when I drop to normal workouts and regular eating/deficits, I go back to losing weight again.

I would agree with this. Carbs should be somewhere between 50-60% of your dietary intake, protein 30%, and fat 15-20%

sam363

It depends on your body. I feel best at a 40/30/30. Most say that should eat more carbs but I found that I crash too quickly on my long runs so I need the protein/fat to help even out my blood sugar. I also do carry some sort of energy block with me just in case. I have been losing weight consistently while training for a half marathon but I recommend listening to your body.

I'm most hungry a couple of hours after I run. I try to choose wisely as not to waste all the energy/calorie burn I just did by eating a snack such as fruit and a piece of cheese. Or I will have a small bowl of oatmeal. Track your calories and listen to your body!

Good Luck!