Macros for Runners

emAZn
emAZn Posts: 413 Member
edited December 2024 in Food and Nutrition
I used the IIFYM calculator to calulate my macros a couple months ago and has me eating 108g of protein and 41g of fat and about 135g for carbs. I sometimes don't meet my fat macro but I always kill my protein and don't go over much on my carbs.

But through my research of IIFYM I have noticed that the program was more or less originally built by/for consistent/serious lifters. I don't lift or at least I rarely lift. I know I should but I don't but I do run and train for half marathons and am currently training for my first full and was wondering if anyone had suggestions if I should leave my macros or maybe adjust them for the nutrient requirements of someone who is doing lots of aerobic activity?

Replies

  • ZenInTexas
    ZenInTexas Posts: 781 Member
    I eat aaaallllll the carbs. They are important and necessary for endurance training. My diary is set to 55% carbs. :)
  • erickirb
    erickirb Posts: 12,294 Member
    runners usually eat in the 45-65% carb range, due to the easily made available energy.
  • emAZn
    emAZn Posts: 413 Member
    EEEK - I thought as much, mine is at C-40%, F-30%, and P-30%. I wonder if I should do more of a 50/25/25 or even 55/20/25?
  • ryry_
    ryry_ Posts: 4,966 Member
    Once upon a time I tried to keep my carbs down. Of all things, it really affected my energy running, especially during a caloried deficit. Increasing my carbs has improved my running and not affected my ability to lose weight.
  • GBPack93
    GBPack93 Posts: 76 Member
    Don't be afraid of carbs, they are our fuel! I got 55% carbs on most days with 25% protein and 20% fat. If you don't lift your protein doesn't need to be that high, I lift 5 days a week and am fine on 25% protein.
  • emAZn
    emAZn Posts: 413 Member
    Thanks! I just changed it to 50/25/25. I'm definitley not afraid of carbs, that's just how the IIFYM calculator sets you up. I will see how I feel and will probably end up increasing carbs again in another month when as my weekly mileage grows with training.
  • The_Enginerd
    The_Enginerd Posts: 3,982 Member
    Your protein goal is more of a amount than a percentage, so if you are doing a lot of cardio and needing to eat quite a bit, your protein goal can be a lower percentage.

    The research I have seen indicated the amount of protein required by endurance athletes (determined by Nitrogen balance) was equal if not greater than strength training athletes. I would still shoot for the same protein goal.
  • jchadden42
    jchadden42 Posts: 189
    Mine is set at 55% Carb, 30% fat, and 15% protein.

    I usually hit carbs spot on, but I under fat and over protein. I'm ok with that.
  • firegirlred
    firegirlred Posts: 674 Member
    I coach runners and triathletes. I tell them to try and eat 60% of carbs during training week, 65-70% during race week, and don't bother with a carb load the night before. Fat is usually set around 20-25 and protein 15-20%

    The recommendations I give my athletes are based on performance needs and extensive research.
  • nicolejoseph5266
    nicolejoseph5266 Posts: 1 Member
    I am struggling with how much to eat. Currently training for a half Marathon, so running 5-6 days a week and doing CrossFit 5-6 days a week. Absolutely loving it but can’t figure out the tight amount and percentages of food! Any tips?
  • yirara
    yirara Posts: 10,017 Member
    I never changed it and assume the way I eat is best for me, tasty and gives me the most energy (ok, not watching calories would mean I'd eat All The Candy!). I eat about 55-60% carbs.
  • sijomial
    sijomial Posts: 19,809 Member
    nicolejoseph5266 wrote: »
    I am struggling with how much to eat. Currently training for a half Marathon, so running 5-6 days a week and doing CrossFit 5-6 days a week. Absolutely loving it but can’t figure out the tight amount and percentages of food! Any tips?

    @nicolejoseph5266

    An alternative and far more flexible approach is to regard fat and protein as minimum goals (fine to exceed) and the remainder of your calorie allowance as able to come from whatever macro suits your needs and preferences.

    When you do a lot of exercise and your eating needs and allowance is very elevated on the days you do long duration exercise going by fixed macro percentages really stops making any sense.
    This is a very good read - https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1

    No-one should attempt to tell you how many calories to eat - you could be 4'6" or 6'6", 18 or 68, sedentary or very active !!!
    This site estimates your calorie needs if you go through the goal set up but be aware activity and exercise are completely separate entities and the daily calorie goal given is only for a day with no exercise (which is why you estimate your exercise burns and they get added to that day's allowance).
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