Running and strength training help

hollyjohns85
hollyjohns85 Posts: 24 Member
edited November 20 in Health and Weight Loss
I've just started running again I was doing 10k and had to stop after having surgery on my feet I didn't follow any special diets. I've started up again just taking it slow for now and I've incorporated some strength training in just twice a week I feel shattered I've ordered some protein powder as I used to use this and some creatine how many of the calories I'm burning should I be eating back? I want to loose fat and tone up. I'd be grateful for any advice and if anyone wants to add me as a friend please do I need all the support I can get

Replies

  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
    You don't need protein powder and you don't need creatine.. especially in a deficit.

    Eat in a caloric deficit, up your protein to 0.6g-0.8g per lb of body mass as you're strenght training. If you burn calories through cardio, eat back 50-75% of them. Don't bother trying to calculate calories burnt through strength training.
  • elphie754
    elphie754 Posts: 7,574 Member
    Holy run on sentence, batman.

    As for how much of your exercise calories you eat back is a personal decision. Exercise calories burned are not always correct, so many people only eat back 50-75% of them. What I would recommend is start with eating 75% back. So that for a month. At the end of the month, if you still aren't losing, eat even less of them back for a while (50%). If you find you are losing too quickly, eat more back.
  • hollyjohns85
    hollyjohns85 Posts: 24 Member
    I've been trying not to eat any of them back but found I've been pigging out as I'm over hungry. I don't eat meat and don't get any where near what I should be eating protein wise so thats why I've got the protein powder I thought that eating them back would make the exercise pointless I'll try eating them back and see if I still loose
  • hollyjohns85
    hollyjohns85 Posts: 24 Member
    I've been using an activity tracker and I always thought I should be eating some of the calories back but the activity tracker says different. I'll try eating some of them back and see how I get on. I don't eat any where enough protein as I don't eat meat I used to have the protein powder and found it helped with the recovery I've been aching for days after the weights and I'm only using low ones at the moment
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