Calories week of half marathon

sdopps
sdopps Posts: 27 Member
in Food and Nutrition
Hi all,
I'm running my first half marathon on Saturday (in 6 days) and naturally am tapering my runs back so I'm wondering what I should be doing with my calories this week. I know I won't be burning as many calories through exercise because I'm tapering back from running 50+ miles a week down to 30 this week but I think that I need to fuel my body up still this week to prepare myself for the long run on Saturday. I don't want to cut back too many calories but I don't want to be consuming too many calories either? Thoughts? Advice? Tips? Any help and/or comments are appreciated!

Replies

  • AJ_G
    AJ_G Posts: 4,158 Member
    How many calories are you consuming right now? Macros?
  • sdopps
    sdopps Posts: 27 Member
    Currently I am consuming a net calorie count of around 1650 calories, so anywhere from 2350 to 2500 calories total when my exercise is incorporated.
  • AJ_G
    AJ_G Posts: 4,158 Member
    I wouldn't cut your total calorie consumption below 2200 at the lowest, leading up to the race you do not wanting to be eating at a deficit, eat at maintenance or at a surplus. Also make sure you're getting plenty of carbs as your body will need the fuel during the race. Good luck.
  • schmenge55
    schmenge55 Posts: 745 Member
    You'll want to cut the calories back slightly to account for working out less and starting Wednesday I would start increasing the percentage of your calories that come from carbs. Make the "quality" carbs, not "junk" carbs like refined sugar. On Friday you might get as high as 75-80% of your calories coming from carbs. At that point while you should still focus on quality carbs, carbs are carbs at that point. :)

    Now, all of that said you also do not want to do things to differently than normal. No new foods the couple days before and if going that high on carbs is way different than the norm, maybe cut it back.

    And have fun!! :)
  • sdopps
    sdopps Posts: 27 Member
    Can you give me some feedback/input on what good carbs are? I keep reading about loading up on carbs but want them to be "healthy" or "good" carbs. Are we talking like pasta, rice, etc? Sweet potatoes? Sorry, I'm such a newbie to the carb loading thing and generally don't pay any attention at all to anything else other than the calories I consume. I don't look at the specs like carbs, protein, etc.
  • talisamb
    talisamb Posts: 65 Member
    Sweet potatoes, Brown rice, whole wheat pasta, oatmeal are all sources of good carbs, Currently training for the Air Force half marathon in September, last year was my first half marathon with a time of 1 hour and 39 minutes. Good luck to you!
  • sdopps
    sdopps Posts: 27 Member
    Thanks for your input! Good luck to you as well!
  • schmenge55
    schmenge55 Posts: 745 Member
    Can you give me some feedback/input on what good carbs are? I keep reading about loading up on carbs but want them to be "healthy" or "good" carbs. Are we talking like pasta, rice, etc? Sweet potatoes? Sorry, I'm such a newbie to the carb loading thing and generally don't pay any attention at all to anything else other than the calories I consume. I don't look at the specs like carbs, protein, etc.

    Talisamb already hit the nail on the head. :) There are two reasons for carbo loading, one is that carbs provide fuel. The second is the name is carboHYDRATE because they help you with hydration. That's why people "lose weight" when they go low carb, they lose water. And you want that hydration for your race, especially since it looks like it will be warm.

Categories