Half-Marathon
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JNicole2009
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Half-Marathon
So here's the deal: I am now in third year of recovery from anorexia-nervosa and nutritionist let me do a half-marathon in January. I am training for another one now but it seems so much harder to maintain weight this go around. I don't know how to eat right (still) without feeling like I am over-eating. I do better with condensed meals like protein bars and fruit or cereal and yogurt or oatmeal during the day. I run between 8 to 10 miles every other day and do resistance training three times a week. What should intake be re: percentages of carbs and protein? I have never been that knowledgeable on what I should/shouldn't consume so any advice would be amazing!
You will probably need a lot of calories. I would estimate around 3,000 a day, as long distance really burns the suckers off.
Post what you od eat at the moment. Meals, times etc etc, so we can get a clearer picture of what's what.
P.S. please don't think this rude or crass, but why is the nutritionist not doing anything regards your endurance diet?
Post what you od eat at the moment. Meals, times etc etc, so we can get a clearer picture of what's what.
P.S. please don't think this rude or crass, but why is the nutritionist not doing anything regards your endurance diet?
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JNicole2009
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She is a sweet lady and has been with me since the beginning. Her profession just deals wth those with eating disorders and in recovery. She isn't as much familiar with protein powders, etc. She just told me that I should eat atleast every 3 to 4 hours. I do keep up with the amount of calories that I consume and burn but struggle with eating actual meals. I have become pretty reliant on protein bars and smoothies low in sugar as well as fresh fruits and vegetables. I don't eat red meats or fried foods.
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cassiegose
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Hi!
First of all... Congrats on getting over the eating disorder! That is fantastic! I was anorexic from the age of 16 to about 21 and still struggle with it. I think that disorder never really totally goes away. When I was recovering from disorder I ate alot of granola, oatmeal, bars, and prepackaged meals because I was able to count EXACTLY how many calories I was consuming with every meal. I had a hard time with foods that didn't have the caloric intake written on the lable. However, I noticed that while I was eating those kinds of foods I was gaining weight pretty rapidly even though I was very strict with daily caloric intake and exercise schedule. I'm wondering if perhaps youre not eating enough calories for the amount of exercise you're getting and its causing your metabolism to not function as efficiently as it could? How many calories are you consuming daily? Also... do you eat many veggies, lean meats, whole grains? When I switched from bars, cereals, and yogurts to whole foods I was able to see big results in figure (muslce tone, body fat percentage). What is your typical daily routine? Show us your diet and workout schedule (both on the days when youre runnning and the days when you're doing resistance. :)
First of all... Congrats on getting over the eating disorder! That is fantastic! I was anorexic from the age of 16 to about 21 and still struggle with it. I think that disorder never really totally goes away. When I was recovering from disorder I ate alot of granola, oatmeal, bars, and prepackaged meals because I was able to count EXACTLY how many calories I was consuming with every meal. I had a hard time with foods that didn't have the caloric intake written on the lable. However, I noticed that while I was eating those kinds of foods I was gaining weight pretty rapidly even though I was very strict with daily caloric intake and exercise schedule. I'm wondering if perhaps youre not eating enough calories for the amount of exercise you're getting and its causing your metabolism to not function as efficiently as it could? How many calories are you consuming daily? Also... do you eat many veggies, lean meats, whole grains? When I switched from bars, cereals, and yogurts to whole foods I was able to see big results in figure (muslce tone, body fat percentage). What is your typical daily routine? Show us your diet and workout schedule (both on the days when youre runnning and the days when you're doing resistance. :)
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JNicole2009
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I am trying to get off of eating protein bars for lunch and breakfast because it was triggering me around "normal" foods for those two meals. I had oatmeal this morning for breakfast and now sitting at desk with a lean cuisine meal. I am almost positive I am not consuming what I need to to be able to maintain but I just don't really know what all I need. I probably take in around 1200-1500 calories per day and burn a good bit of it. I just don't feel hungry so don't eat when I am not hungry. I run in the mornings 5 miles every morning and do a 3 in the afternoon or an aerobic class. boyfriend set me up with strength training routines tht I follow and they have helped increase speed. I just completed a 88:54 minute 10 mile yesterday!!! I love vegetables and fruits of all kinds and eat chicken and fish and turkey. Right now I am on a tight budget a.k.a. college budget so that has a lot to do with meals!
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cassiegose
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Hmmm... 1200-1500 really isn't enough calories for the amount of calories youre expending. This is something that I also struggle with. I'm supposed to be eating atleast 2000 calories a day (I'm trying to burn fat) and I often feel like I'm eating a TON of food. However, since increasing caloric intake I'm finally starting to see results in figure, which i wasn't seeing when I was only consuming 1200-1400. I know this goes against pretty much everything we know about weight loss but often consuming more calories at more frequent times really does help with weight as it keeps you metabolism revved all day long. When you're not getting enough calories your body goes into starvation mode and is more likely to store the calories youre eating instead of using them.
According to your stats... 20 yrs old/120lbs/5'3... Your basil metoblic rate is between 2062 and 2337 (depending on your activity levels). This means that your body uses atleast 2000 calories a day simply on day to day activities. On the days that youre running youre probably burning between 500-800 additional calories... and between 300-500 on your non running days (this of course depends on your pace and time spent on resistance/aerobic exercises). Soooo this means that you would need between 2300-3100 in order to ensure you're properly fueling your body.
For meals you may want to try eating a simple balance of carbs and protein and eat them every 2-3 hours. I know its really hard to eat when youre not hungry but it is important to eat often. Good carb choices would include: brown rice, whole wheat bread, whole wheat pasta, fruit, sweet potatos/yams, quinoa, whole wheat couscous. Good protein choices would be: fish, chicken, turkey, tofu, low fat cheese, protein powder (after your resistance routine), and eggs (or eggwhites). You also want to make sure your getting adequate amounts of fat through olive oil, avacados, nuts and peanut butter.
As for your budget... you'll find that while fruits, veggies and meats can be somewhat expensive; however foods like whole wheat pasta, potatos, rice, and eggs aren't too bad. :)
I hope this helps!
Cassie
According to your stats... 20 yrs old/120lbs/5'3... Your basil metoblic rate is between 2062 and 2337 (depending on your activity levels). This means that your body uses atleast 2000 calories a day simply on day to day activities. On the days that youre running youre probably burning between 500-800 additional calories... and between 300-500 on your non running days (this of course depends on your pace and time spent on resistance/aerobic exercises). Soooo this means that you would need between 2300-3100 in order to ensure you're properly fueling your body.
For meals you may want to try eating a simple balance of carbs and protein and eat them every 2-3 hours. I know its really hard to eat when youre not hungry but it is important to eat often. Good carb choices would include: brown rice, whole wheat bread, whole wheat pasta, fruit, sweet potatos/yams, quinoa, whole wheat couscous. Good protein choices would be: fish, chicken, turkey, tofu, low fat cheese, protein powder (after your resistance routine), and eggs (or eggwhites). You also want to make sure your getting adequate amounts of fat through olive oil, avacados, nuts and peanut butter.
As for your budget... you'll find that while fruits, veggies and meats can be somewhat expensive; however foods like whole wheat pasta, potatos, rice, and eggs aren't too bad. :)
I hope this helps!
Cassie
You definitely need more Calories. You cannot expect to do half marathon training, when you're eating 1,500 a day. Even a sedentary female, is probably on a borderline for cals at 1,500, and maybe could have 100-300 more than that.
You need about 3,000 at least, (as said before), nothing has changed. You need to find ways to afford more Calories.
Be careful of things called Lean Cuisine, they may still have things like High Salt, which won't really contribute to Fat levels but isn't desirable.
Obviously if it doesn't fine, but also be aware that some of those, may not be calorie rich enough for you. iF you eat a meal like that, that says 1 serving 1/2 portion, or 1 packet contains 200 calories as an example, it's not enough.
You can't sustain your activity levels, eating your calorie levels, as you could burn muscle, and potentially replace it with Fat, and if you do that you'll find it harder to run, with some more negative weight on, it could affect Cardiovascular ability, possibly lessen your bodies ability to improve aerobically, and end up affecting an end result.
As stated, things like Whole-grains and Eggs as examples can be your friend, and with whole-grains things like B Vitamins, Iron, Beta-glucans etc etc, are also useful, not to mention possible others like Zinc, Magnesium etc etc.
Also look for possible offers like two for ones, or % off deals, on Fruit and Veg and Legumes, or Whole-grains too, and if you need to walk to seperate local places, to get all your food, (instead of buying from one place), just to save a bit of money, then good.
You get some exercise as well. Heck you could even jog to those places as well.
You need about 3,000 at least, (as said before), nothing has changed. You need to find ways to afford more Calories.
Be careful of things called Lean Cuisine, they may still have things like High Salt, which won't really contribute to Fat levels but isn't desirable.
Obviously if it doesn't fine, but also be aware that some of those, may not be calorie rich enough for you. iF you eat a meal like that, that says 1 serving 1/2 portion, or 1 packet contains 200 calories as an example, it's not enough.
You can't sustain your activity levels, eating your calorie levels, as you could burn muscle, and potentially replace it with Fat, and if you do that you'll find it harder to run, with some more negative weight on, it could affect Cardiovascular ability, possibly lessen your bodies ability to improve aerobically, and end up affecting an end result.
As stated, things like Whole-grains and Eggs as examples can be your friend, and with whole-grains things like B Vitamins, Iron, Beta-glucans etc etc, are also useful, not to mention possible others like Zinc, Magnesium etc etc.
Also look for possible offers like two for ones, or % off deals, on Fruit and Veg and Legumes, or Whole-grains too, and if you need to walk to seperate local places, to get all your food, (instead of buying from one place), just to save a bit of money, then good.
You get some exercise as well. Heck you could even jog to those places as well.
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JNicole2009
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I'm very happy with your attitude. I hope that the half is good for you, and I'm glad you decided to use this as a sort of focus, as both the mental discipline and prep are healthy for you.
You should be proud of wanting to do this, and I often feel some pride for people wanting to do this sort of thing, (even if I wouldn't), but you just need to remember, that you are taking on a tough physical undertaking, and your diet needs to be one that respects this fact.
I know you'll get there, so be strong, and just keep pushing for your best, and don't forget to enjoy it, and don't be too hard on yourself yeah.
Good luck, and anything else we can do, don't hesitate to ask
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You should be proud of wanting to do this, and I often feel some pride for people wanting to do this sort of thing, (even if I wouldn't), but you just need to remember, that you are taking on a tough physical undertaking, and your diet needs to be one that respects this fact.
I know you'll get there, so be strong, and just keep pushing for your best, and don't forget to enjoy it, and don't be too hard on yourself yeah.
Good luck, and anything else we can do, don't hesitate to ask
.forgot to come back to this one yesturday...
- i'm happy for you
- protein bars are not good, convenient yes, healthy not really
- you probably need to vary your running more...long and easy 1 day, moderate speed intervals another, fast sprints another etc
- you also need to be efficient with your wt training because of your running vol so only the big exercises for you
- i think you should be having about 45% carbs, 30% protein and 25% fats..not sure of your wt buy you'd need at least 15 x your bodyweight in pds in calories for a starting point and most likely higher
- eat when your hungry...i would say every 3hrs at a minimum...i'm an every 2hrs man
- smoothies aren't great either...we need to get your metbaolism into gear...you probably killed it yrs ago ad hopefully your lady has put some things in place to get it going again before now but you'll never get used to eating solid meals if you don't actually eat them
- i wouldn't care about what you burn rather what you consume...you don't need to be a certain wt to be a runner
- why not red meat, it would be great for you
- you may even need to force feed a little...just a little for starters but a big breakfast will help you out agreat deal
- you definatekly need to eat before running in the morning too...i will not budge on this one...any wt you will gain will be burnt right then
- you don't need 2 sessions a day either
- i told ion the tracker but definately go to diet section and read "read before posting..."
let us know anything else you need
- i'm happy for you
- protein bars are not good, convenient yes, healthy not really
- you probably need to vary your running more...long and easy 1 day, moderate speed intervals another, fast sprints another etc
- you also need to be efficient with your wt training because of your running vol so only the big exercises for you
- i think you should be having about 45% carbs, 30% protein and 25% fats..not sure of your wt buy you'd need at least 15 x your bodyweight in pds in calories for a starting point and most likely higher
- eat when your hungry...i would say every 3hrs at a minimum...i'm an every 2hrs man
- smoothies aren't great either...we need to get your metbaolism into gear...you probably killed it yrs ago ad hopefully your lady has put some things in place to get it going again before now but you'll never get used to eating solid meals if you don't actually eat them
- i wouldn't care about what you burn rather what you consume...you don't need to be a certain wt to be a runner
- why not red meat, it would be great for you
- you may even need to force feed a little...just a little for starters but a big breakfast will help you out agreat deal
- you definatekly need to eat before running in the morning too...i will not budge on this one...any wt you will gain will be burnt right then
- you don't need 2 sessions a day either
- i told ion the tracker but definately go to diet section and read "read before posting..."
let us know anything else you need
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JNicole2009
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Y'all are amazing. I just wanted to say that for starters!!!
Second, today I will try to implement a little bit of what y'all have suggested. I don't think jumping in to it all at once would be smart for me so baby steps. I am also posting meals and work outs starting today so let me know what I need to change.
Re: the question about red meat and why I don't eat it is because it doesn't sit well in stomach but atleast I am getting some sort of protein down with the lean meats (chicken, seafood, turkey).
Yes, metabolism is very messed up but I am trying hard to get it back to as close as normal as possible but with past, I understand it will take time. It's hard not to be hard on myself re:training and diet.
Second, today I will try to implement a little bit of what y'all have suggested. I don't think jumping in to it all at once would be smart for me so baby steps. I am also posting meals and work outs starting today so let me know what I need to change.
Re: the question about red meat and why I don't eat it is because it doesn't sit well in stomach but atleast I am getting some sort of protein down with the lean meats (chicken, seafood, turkey).
Yes, metabolism is very messed up but I am trying hard to get it back to as close as normal as possible but with past, I understand it will take time. It's hard not to be hard on myself re:training and diet.
I know it's hard not be hard, but the biological you is more important, than the sporting you right now, but you CAN have both, so your running is still more than good ot go.
The fact you are working to make things better, shows how much you are trying to give yourself a little TLC, and that's important.
I know your metabolism is not in a good state, and it's not easy, but I think your Metabolism can be givne a little more encouragement, rather than taking litle steps here, and little steps there, you might surprise yourself.
Anyway, continued good luck to you, and no worries okay.
The fact you are working to make things better, shows how much you are trying to give yourself a little TLC, and that's important.
I know your metabolism is not in a good state, and it's not easy, but I think your Metabolism can be givne a little more encouragement, rather than taking litle steps here, and little steps there, you might surprise yourself.
Anyway, continued good luck to you, and no worries okay
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