Thursday, November 15, 2012

Thursday Training: Is Training Making You Fat

Since my training for a 1/2 marathon is quickly coming to an end, I've really started thinking more about my food intake.  In the beginning and for the majority of my training, it's been about logging in the miles, but miles are only a percentage of how to properly train for a marathon or 1/2 marathon.
In conducting my own personal research, I found That’s Fit article asking, “Is Marathon Training Making You Fat” here and it helped put some things in perspective for me! The marathon training article uses Nancy Clark, sports nutritionist, as a source. When it comes to how you should fuel the day of a training run (and those days leading up to your race), Clark advises:
  • You’ll need about 300 to 500 calories for breakfast before the run. Think granola bar, English muffin, whole wheat toast or whatever you can tolerate before activity.
  • You need another 200 or so calories for every hour of exercise, depending on your size. This is where sports drinks and energy gels factor in. Though Clark says ‘real food’ is a good alternative to engineered foods which are essentially ‘sugar by another name.’ She offers dried pineapple, Starburst, Twizzlers and hard candies as alternatives. 
  • You should re-fuel after your run with a mix of protein and carbs. She suggests chocolate milk as a good post-run drink.
  • Lunch should be hearty. She also recommends a second lunch, which is essentially a more substantial snack.
  • Cut back on calories the rest of the evening.
I know that I'm the type who thinks if I just ran 13.1 miles that I can eat whatever I want, but really that shouldn't be the case.  Everything in moderation.  Do you eat more on the days you exercise a lot?  Do you have any tips for eating before, during and after the 1/2 marathon?
Just a FYI....I will be Bib Number 7242 at the St. Jude 1/2 Marathon!


Neely said...

Oh yeah I messed this up bad when I trained for my first half...I still tried to eat the same then I would run and come in and eat 2 bagels...sigh

Angela said...

Wow, that was a really helpful post to read considering I have started running again. Sometimes I go with the mentality "since I'm going to be running ___ many miles tonight I can eat whatever" - totally not true.

Thanks, love the blog :)
- Angela

Melanie said...

This post really hit home, because I feel like I always struggle with what to eat and when. I definitely don't feel as guilty about indulging in a piece of chocolate after a super long run (or even a 1/2 marathon!).
I do watch what I eat on days that I do not work out (I usually only take in about 1300-1400 cals on those days). When I do work out, I let loose with around 1600-1700 cals or so.
It's whatever works for you, though!
Good luck in the St. Jude's 1/2!!

Mateya said...

Good info! I do tend to eat more when I'm working out a lot because I'm hungrier. I just think it's important to choose wisely :)

The morning of my half I had an English muffin with peanut butter.

At mile 6 and Mile 9 I ate two shot blocks.

After the race I had a banana and a bagel (they had them at the finish line).

Shari said...

This info is quite interesting. I definitely would have the mentality of now I can eat whatever I want, but obviously that's not how runners keep their lean figures. :)

TracyZLesh @ Then I Got To Thinking said...

I sometimes have the same problem of thinking I can eat what I want after a run - but when you think about how hard you worked to burn those calories, it's always harder for me to eat junk. I think everything in moderation is definitely key!

Fash Boulevard said...

So basically I feel like a total hill for being the last person on earth to not run in a marathon. You may have just inspired me while simultaneously making me feel bad for myself. lol. Adore this post, hun. Hope you're doing well. Keep up the good work. If you get a sec, I'd love to hear your thoughts on my latest. xo

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