Macro nutrient breakdown for distance runner fat loss

hbartman23 · May 2016

I've committed myself to 365 days of running this year, and also hope to lose weight, specifically fat while doing this. Before, I generally kept my macronutrients at 65-carbs 20-fat 15- protein, and was able to maintain my weight. I was wondering if any distance runners have recommendations for successful weight loss or fat loss? I was considering 50% carbs 30% protein and 20% fat but want to know if anybody has any experience or what specifically I should be adding to my diet for more success. I have been a runner for 7 years (HS cross country and recreationally) and have completed 5 marathons. I'm training for my 6th marathon and logging anywhere from 45-63 miles per week with core and strength work 2-4 times a week.

saphin · May 2016

Looking at the book 'sports nutrition for endurance athletes' by Monique Ryan (revision 2, Rev 3 is available but I do not have access) the following is recommended

Preparation (base) training cycle
Carbs; 3g per lb of weight (6.5g/kg)
Protein; 0.5g per lb of weight (1.1g/kg)
Fat; 0.5g per lb of weight (1g/kg)

Build (intensity) cycle
Carbs; 4.5g per lb of weight (10g/kg)
Protein; 0.8g per lb of weight (1.8g/kg)
Fat; 0.6g per lb of weight (1.3g/kg)

Transition (off season) cycle
Carbs; 2.5g per lb of weight (5.5g/kg)
Protein; 0.6g per lb of weight (1.3g/kg)
Fat; below 0.6g per lb of weight (1g/kg)

terbusha · May 2016

If you get ~0.8-1.2 g or protein per lb of bodyweight, then you'll be good to go. The higher protein will help you from losing so much muscle mass as you're doing a ton of distance running/endurance cardio on a calorie deficit. You might add in some HIIT spring intervals too. That's a fantastic method for fat loss. As for carbs and fat, fill up the rest of your calories with them, but be sure to get in enough fiber. I imagine that you'd want more carbs, since you're so active though

EvgeniZyntx · May 2016

terbusha wrote: »

If you get ~0.8-1.2 g or protein per lb of bodyweight, then you'll be good to go. The higher protein will help you from losing so much muscle mass as you're doing a ton of distance running/endurance cardio on a calorie deficit. You might add in some HIIT spring intervals too. That's a fantastic method for fat loss. As for carbs and fat, fill up the rest of your calories with them, but be sure to get in enough fiber. I imagine that you'd want more carbs, since you're so active though

Generally true of athletes.

However, OP is trying to lose weight. Protein needs for energy-restricted resistance-trained athletes are likely 2.3-3.1g/kg of FFM scaled upwards with severity of caloric restriction and leanness. Don't hesitate to go as high as 1.4 g per lb of BW.

(based on "A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes." - Helms ER1, Zinn C, Rowlands DS, Brown SR.)

hbartman23 · May 2016

I'm vegan, so a LOT of my carbs come from veggies and fruit, with only occasional simple carbs if I have a race or difficult workout or long run coming up. Yesterday I was able to hit 110g of protein and 1600 calories total. I think I'm gonna try to stick to 1400-1600 calories as I up my protein.

This is all very new to me. When I first got into running I lost 42 lbs, however it was because I was not eating enough and lost a lot of muscle and fat. You could see my bones. Since then I've formed a better relationship with food and have built more muscle and incorporate yoga and some weight lifting in to my regiment.

I'm just nervous because I'm not used to consuming this amount of calories regularly. When I was consuming 60-65% carbs I was still aiming for 1200-1300 a day or less so this is just all very new to me and I want to make sure I'm doing everything right. It's hard to find information about proper protein intake for fat loss as a runner and not somebody who mainly lifts

Macro nutrient breakdown for distance runner fat loss

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