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| Sadly, a bag of marshmallows won’t fuel your next run |
Think that because you’re marathon training you can go hog wild with eating? Think again.
While your calorie intake needs will increase with the extra mileage, it doesn’t mean you can take your focus off your nutrition. In fact, I’d argue that it’s more important than ever to focus on your nutrition during marathon training than at other times. Now is the time that quality really matters because your food will help you get through the miles without bonking and help you recover from the stresses you’re placing on your body.
It’s easy, however, when you’re tired and hungry to just reach for the nearest food. I will admit that I have actually gained weight during prior marathon training cycles, which sounds crazy. I learned, however, how to do it right.
Pay attention in particular to the food you’re eating before and after runs. Each person is an experiment of one, of course, but in general you want to fuel up with a mixture of about 60 percent good quality carbs. After training, you want to seek out a 4 to 1 ration of carbs to protein. You’ve probably heard it by now, but if not, chocolate milk comes with that perfect ratio. Other good choices are yogurt, fruit smoothies, and whole-grain bagels with peanut butter. Make sure to get these calories in within an hour of finishing a long run–within the first 15 minutes is even better.
Finally, if you’re curious about how many calories you burn during running or other forms of exercise, here’s a great calculator to try. With a little bit of effort, you can make the most out of your calories in/calories out. Good luck!
Yes! This is so true. I learned the hard way, but it's a good lesson to learn. Good post!
I'm trying so hard to be better about this during my current round of training. I am more hungry but that doesn't mean it is all burgers and ice cream! Thanks for the reminder.
Great advice! It is amazing how many runners think if you run a lot you can just eat a lot of anything. I think this is even more important as you get older. I certainly pick up weight much easier now during training than 10 to 15 years ago.
An unfortunate truth, yet if the food is non calorie-dense and wholesome, can't you actually get to eat more?!
Just another way to view it…and ew marshmallows!;)
I totally agree! I actually lost weight during my half marathon training. You really have to keep tabs on what you eat and not overeat which can be hard!
Great post. Nutrition is the single thing that I struggle with the most. Just can't seem to eat as "perfect" as I should and always fall off the wagon.
I"ve actually maintained my weight for 7 yrs!!!!!! It never changes, no matter what I eat or how much I exercise.. Now that's frustrating.
I struggle on the nutrition side but for me it is more because I don't eat enough, then too much so I just end up staying the same…even when I am trying to lose weight.
Ugh.
I think this is why several people experience the 'I am working out like crazy and not shedding the weight'. I truly believe diet is a 90% determiner of your fitness potential. Great post!
Awww but those marshmallows are so good! I am going to go check out the calculator thanks for the link!
This is so true. With increased mileage I tend to relax on keeping tabs on what I eat. Thanks for the reminder!
Excellent advice! Nutrition is so very important during life in general, but so much more when you are putting your life under the huge stress of training for a marathon!
This is such an important message that is so easy to forget. Many gain weight while training for a marathon. I know that my appetite quadruples when I train and I really have to watch it or…
So true! I actually don't enjoy eating as much with training because you have to eat all of the healthy good for you stuff
. I eat carrots now! I hate carrots!
Good information. Agreed. Although I have days where I just eat and eat and am never full.
This morning, 2 pieces of toast, 2 eggs, 6 pancakes and a protein shake. Sad thing, still hungry
So, true. So, true. I tend to worry less about calories during training, but I still refuse to let junk enter my diet.
I feel like a bottomless pit with just sprint tri training and 15 miles a week….I'm scared to see what will happen when marathon trainin starts in a few weeks!!!!!
Great post and so true about the weight gain in a marathon training cycle, I did that too.
Definitely something I learned the hard way!
Chocolate milk…yummm! I usually try to drink a protein shake but I'm not as routine about it as I should be!
Save those marshmellows for some smores!!
Smart post especially for those of us who are not intuitive eaters. Any thoughts on the calories burned that garmin shows in training center? How accurate do you think it is?
Smart post especially for those of us who are not intuitive eaters. Any thoughts on the calories burned that garmin shows in training center? How accurate do you think it is?
That was the hard thing about the long runs. Trying to find the food balance for the rest of the day or the next day.
Gee thanks, Miss Buzzkill.
I'll admit I'm a member of the "I run A LOT, therefore I can eat whatever I want" mentality. However, I do know that this isn't precisely true and admitting the problem is half the battle, right?
I have switched to Skinny Cow ice cream treats though. Baby steps!
Marathon training is certainly no a license to eat ridiculous amounts of food. It took me two marathons to figure it out.
I think the calorie calculator is a little generous with the numbers, though, but it is good to be aware of what you're burning.
Great post!
I wish it worked that way – might be possible when younger and fit. If you look at top athletes like Michael Phelps, they eat complete garbage but still perform at the highest levels. Won't work for everyone though!
This is so hard for me to figure out. I am trying to lose weight but still train for my marathon.
Love my choclate milk drinks after my long runs though!
I've gained weight every marathon training season just because I can't hold back when my body is screaming FOOD!!
I needed this post when I was training for my first marathon! Great info!
Great reminder! I find that if I don't have a plan in advance on feeding the machine, it comes back as a monster to bite me in the a$$!
I drink muscle milk after tough workouts. It's delicious.
Love the picture! THAT is the best way to eat…besides it saves on cleaning dishes…I try to always go non utensil when stuffing my face
Endurance athletes think they can eat whatever they want because of the training, then complain they gained weight, it all about what goes in your mouth and how much of it
lol at the picture, those marshmallows look good!
Your points are all good one's, sometimes it is hard to keep your eating in check after running!
It's sad, but true. I find that I have to be especially vigilant during taper time if I don't want to gain a couple of pounds.
Great information. Thanks so much for this informative post.
Running does make me hungrier… the NEXT day.
Unfortunately, I have learned there is never a free license to eat.
I still struggle with this… "oh but I ran today". Mkay self, you ran 3-5 miles (typically), that does NOT warrant eating a buttload of cookies!!
So true, same goes for IM training.
ps My biggest pet peeve is "You can eat anything cause you train so much!" Uh. no.
I have found I eat better when i am training because I think of food more as fuel and what will help/hurt my next run. Great post!
i am actually going to try working with a nutritionist soon. I have been tweaking my nutrition for years, but know that something has been off the last 3-4 months. I am doing great about reducing the sugars, but missing out on some other things I'm pretty sure.
But ohhhh yes that first marathon, every long run was a free pass for food!
I gained TWENTY FIVE pounds my first marathon year. Ouch. I've gotten much better though. This is so true, it's so hard sometimes because you feel like "I deserve it!" I admit, I'm more likely to enjoy a burger and a beer the evening after a long run, even now
Okay, I'm still learning here, so what is the magic of refueling within the 15-60 minute window after a workout? What's happening in your body if you don't do it soon enough? And, I'm assuming this really only applies to longer/more intense training sessions? How is that quantified?
Yes! Chocolate milk is my favorite post run drink! It always surprises (and grosses out some) non runners to watch me drink it post race when I'm so hot. You would think that milk would be the last thing you want, but, mmm, it's so good!
I plan to have plenty packed for race day!
I was really disappointed with how much extra I could eat without gaining weight. I was hoping I'd have to eat lots of empty calories to keep the weight on but it wasn't like that at all.
I keep learning this lesson. I need something very cut and dried to follow, and then combining that with food my family will actually eat is a struggle.
I love this post. Really so so true and a lesson that newbies need to know and veterans need to be reminded of.
Oh..if only….
Thank you so much for posting this. My diet often goes bonkers after a big race, so it's nice to have a reminder to get back on the healthy eating bandwagon.
So true – I've been trying to be much more focused on this!
Through my years of running I have gradually been better at this. In fact, when I'm in hard training, I eat the BEST. This is partially why I like to train hard. It keeps me focused all around. (train hard, eat right most of the time = feel my BEST)
You had me at 'Free license to eat'.
Great reminder, since I did find myself chucking down a bag of M&Ms… Hmmmm… Let's just say that I'm working on this 'healthy eating' thing!
I was just listening to Matt Dixon on nutrition for endurance athletes and he said the same thing – particularly about eating AFTER the workout.
Great reminder. Awesome pic
Thanks for the reminder
I'm conscious of what I put into my body to fuel myself, but I'm often nonchalant when it comes to how MUCH I allow myself to eat during marathon training. Whether I'm marathon training or not, I'm pretty much the same exact weight. Hmm… maybe I'm not finding the right balance?
Awe………………..man..!
How about a bag of chocolate chips every three days? Can we bargain?
I just took this stupid Personal Training test and I missed the post-fueling proportions and said 4:1. They told me it was 3:1. Irked the heck outta me.
Between you and Jason, I think you're tag-teaming me to get back on a stricter diet!
Truthfully though, I couldn't agree more.
Looks like you and I are both thinking of nutrition lately. (thus my post today about nutrition counter) I for one have to pay very close attention to nutrition, and make sure it is good, or I would simply melt away.
This is so hard. I monitored myself pretty carefully while training both to make sure to eat enough but at the same time realizig I wasn't eating for quituplets! I'm having a harder time reigning in my eating now during s/fx recovery and not having long runs to let off steam!
I find the harder I train the better I eat, when I'm not training, all bets are off. I've actually been slowly losing as I train for my first marathon. I lost a ton last summer when I trained for my first HIM.
Still though, this is good to keep in mind. And yes, to chocolate milk!
I'm not a runner but this is excellent advice… you're doing a good thing sharing your knowledge and experience!
@WorkoutNirvana
this is such a great post. I'll shamefully raise my hand to 'overeating' during marathon training. Easy to do. Great reminders to stay with the 'good stuff'!! thanks.