nutrition and running newbie advice needed

gurlz_run

Hey everyone I'm new to mfp and I've just started training for my first marathon I have done a bit of running on anf off but I am really focused and motivated this time to get into the running properly the only problem is I have 58 pounds to lose and I need advice on what to eat when running to lose the weight I am running 4x a week 2 speed sessions with a running club(1hr each). 1 hilly/speed session (90-120 mins) and 1 long run with mileage increasing each week and 1 day of either zumba or swimming (60 mins) I really need to no what type of cals to eat as I am a care worker and often need something quick so would a convience lunch such as a sandwich or lunchables pack for lunch be ok as long as dinner is healthy like veg lean protein compex carb etc also is health bars ok as a snack? I was thinking 1200 cals. On days not working out and on zumba daays then 1400-1500 when speed/hill running and 2000+ cals on long run days??? I no this is a long question but please please help.

ixap

I find a higher carb diet is essential to fuel my running. I keep a ratio of about 55/25/20 carb/fat/protein. So far so good; I lose weight easily, feel full most of the time, and have the energy I need to run a lot.

For total calories, I'm not sure how much you weigh, how long your runs are, or how fast you are trying to lose your weight, but I would be very hungry eating only 1200 on rest days or 1400-1500 on run days. You will have to try it out and see how you feel, but my hunch is that you could eat more than that and still lose weight if you are running a lot. I lose weight if I NET 1600-1800 calories per day, so if I'm running 6 miles that day (which burns about 500 calories for me), I eat 2100-2300 calories. I won't promise that will work for you because metabolisms run at different levels, but that's been my experience.

Whatever foods you enjoy and find convenient should be okay as long as you meet your targets for calories and carbs, whether it's a sandwich or vegetables and meat. I do find though that I FEEL best if I eat what I consider "real food" -- items recognizable from nature as fruit/veggies/meat/nuts/seeds/eggs. I feel fuller on fewer calories, for instance, eating those items vs. things like the crackers and lunch meat in a lunchable. I also seem to feel more energetic and just happier, but who knows, it could me in my head. When I need to pack something quick for lunch or snacks I use fresh or dried fruit (bananas, tangerines, and apples travel well, as does any dried fruit), boiled eggs, nuts, hummus and sliced veggies, green smoothies, greek yogurt with some dried fruit or jam and nuts, frozen vegetables, soups that I make in batches and store in the freezer... I will admit I do eat protein bars now and then if I'm in a true rush because they are SO easy.

gurlz_run

Thanks ixap so much that answer was brilliant and has helped me out A LOT the idea of ratios was really helpful I weight 178 pounds and looking to lose 58 pounds would like to be at 120 pounds for 1st may (my birthday) so would like to lose about 2 pounds a week I love running and would do between an hour - 2hours when doing my speed/hill runs but a lot longer when doing my long run on a sunday I was wondering if you would mind telling me how much weight you would typically lose a week? And do you have any 'cheat' days or anything? I was doing slimming world be feel that maybe mfp would be better as no food type good of bad is restricted as long as u keep an eye on the cals carbs fat etc..:)

ixap

Glad it was helpful!

So you have an aggressive weight loss plan, 2 pounds a week -- achievable, but aggressive. It can be challenging to lose weight at that rate while training for a marathon, especially your first marathon. It's hard to run well when you are in a big calorie deficit. I'm not saying that you can't do both, but just be gentle with yourself. Don't kill yourself with your training or feel disappointed if it's hard. Your next time will be much easier if you are no longer losing weight or not losing it so quickly. Another option would be to do a half marathon first, which is easier to train for while dieting, and a good idea anyway as it gets your body used to the distance more gradually (which can help avoid injury and burnout).

I am a bit different as I did not have much weight to lose when I started MFP. I have lost about a quarter to a half pound per week for the past 6 months -- it wouldn't have been good for me to lose it any faster given my starting weight. I don't plan for cheat days regularly, but I do have them for very special occasions like Thanksgiving and the very rare fancy dinner out with my husband or friends. I also have accidental cheat days where I slip up and eat way too much dessert. In either case, I just log it and move on the next day. Eating mostly what I consider "whole foods" leaves me very satisfied most of the time so it hasn't been hard to stay (mostly) on track.

Justkeepswimmin

Side note i am also training for a half marathon and i burn just as many calories per minute as running....with some instructors more.

melissazwa

Since you are trying to lose weight, and are doing some serious cardio, make sure you get enough calories! Your weight loss can get stalled if you don't eat enough.
I used to pre-make a weeks worth of salads for lunch on Sunday night, and included some nuts/seeds, chicken, eggs and beans to get the calories and nutrients I need. When i was 1/2 marathon training, I'd make a weeks worth of pasta salad for lunch, with lots of veggies (broccoli, cauliflower, carrots, bell pepper, squash), feta, chicken, and beans.
I also HIGHLY recommend taking a multi-vitamin, or an iron supplement, you really can sweat out a tremendous amount of essential minerals and find yourself fatigued because of it. Women seem to be especially prone to low iron and vitamin B.

shvrngrl

1200 is a really low calorie amount while traiing for a marathon. Especially on your long days. I eat alot more during training and find it keeps injury away. If your trying to lose, maybe just change your macros. Like eat more protiens and a little less carbs. You do need to eat carbs on your long days though otherwise you will get really weak and tired. At least thats what I found. Usually if I'm running more than an hour I will supplement my normal everyday diet and switch to an electrolyte relenisher drink. I like the one Clif makes. I also bring little cut up bars. Be sure to train your running eating as well. I made the mistake of not doing that and after 13 miles was dead and had to take time to eat and drink more than I really wanted too to keep on running.