calorie intake and high mileage days

[Deleted]

So I started following a fairly strict calorie intake a few months ago. My recommended intake for weight maintenance is around 1300-1400 a day and I've done well sticking to that. I'm in a good routine without getting hungry. 

I'm training for a half. My weekday workouts haven't changed a whole lot, honestly, but of course the weekend long runs are creeping up there (I'm at 10 miles). I'm not counting calories on weekends really, and I get extra protein on long run day. 

The problem is, the rest of the week I am STARVING. I'm trying to make sure I'm not just PMSing or bored, but I've had a handle on my weekday diet for awhile now and haven't experienced this in a long time. I am so, so hungry. 

Should I be eating more calories even during the week, when my workouts haven't changed? Should I be looking at daily or weekly intake? My inclination was daily, but like I said, I am ravenous. lol. 

[ebeth]

I'd pay more attention to the weekly. I have a hard time sticking to cals on rest days and a hard time eating enough food on long run days. Over the course of the week it works itself out.

I also eat a (slightly) bigger dinner on the night before long runs and try to get some protein and carbs in my belly ASAP after long runs. current favorite is hot chocolate.

[kams]

I find that I get way hungrier a few days after big workouts than the day I did them, too. What seems to work best for me is to be sure I get a really good recovery meal right after a long effort, and then eat normally the rest of the day. And, if you are hungrier on other days, be sure to allow yourself to eat an extra snack or two - veggies and hummus, hard boiled eggs, nut butter & celery, almonds, etc. If I am eating clean foods that are high in protein, I try not to worry about the calories*

*I could stand to lose a little bit of weight, and I am not claiming to be an authority on the topic

[Susie]

Feb 11, 2014 15:02:29 GMT -5 @missusbee said:

I'm training for a half. My weekday workouts haven't changed a whole lot, honestly, but of course the weekend long runs are creeping up there (I'm at 10 miles). I'm not counting calories on weekends really, and I get extra protein on long run day. 

The problem is, the rest of the week I am STARVING. I'm trying to make sure I'm not just PMSing or bored, but I've had a handle on my weekday diet for awhile now and haven't experienced this in a long time. I am so, so hungry. 

Should I be eating more calories even during the week, when my workouts haven't changed? Should I be looking at daily or weekly intake? My inclination was daily, but like I said, I am ravenous. lol. 

Why extra protein on long run day?  If you said extra calories, or extra carbs, I'd be on board, but I'm not sure how extra protein on a long distance day is benefitting you.  You should make sure you get a recovery snack/drink in within the 30 minute window after finishing your long run, and if you're not, that might be part of the problem.

I would suggest counting calories on the weekend, at least once or twice just to get a feel for what you're actually doing.  MFP is really helpful for trying to balance calorie consumption with workouts.  You can also take a look at how you are doing with ratios of macronutrients.  There is more to it than straight calories.  Without a little more info though I wouldn't propose an actual diet changes yet.

[venice2007]

Feb 11, 2014 15:05:29 GMT -5 ebeth said:

I'd pay more attention to the weekly. I have a hard time sticking to cals on rest days and a hard time eating enough food on long run days. Over the course of the week it works itself out.

I also eat a (slightly) bigger dinner on the night before long runs and try to get some protein and carbs in my belly ASAP after long runs. current favorite is hot chocolate.

This. I'm barely hungry all day after a long run but the next day or rest days I'm super hungry. It all evens out by week end.

[Deleted]

Susie I used to work with a nutritionist at my fitness studio. She had me doing six small, high protein meals with extra protein after a workout. I don't see her anymore but I've kept to that, since I thought it really helped my metabolism, weight and fitness goals.

I'm definitely getting extra calories on my long run days.

[Deleted]

Ditto everyone else that I'm hungry the day after a long run day. 

I end up eating under my calories on big workout days and over my calories on rest days, but it all evens out. I'd keep an eye on your average net calories on a weekly basis to make sure that you are eating the right amount.

[Deleted]

Its helpful to know that others experience hunger in the days after long run. Thank you!

After so many years of battling weight, I very much have learned not to trust my natural hunger cues (because lets face it, I always want to eat!). So its cool to see that my hunger in this instance has a physiological basis in my workout!

[clseale]

Feb 11, 2014 15:11:21 GMT -5 Susie said:

Feb 11, 2014 15:02:29 GMT -5 @missusbee said:

I'm training for a half. My weekday workouts haven't changed a whole lot, honestly, but of course the weekend long runs are creeping up there (I'm at 10 miles). I'm not counting calories on weekends really, and I get extra protein on long run day. 

The problem is, the rest of the week I am STARVING. I'm trying to make sure I'm not just PMSing or bored, but I've had a handle on my weekday diet for awhile now and haven't experienced this in a long time. I am so, so hungry. 

Should I be eating more calories even during the week, when my workouts haven't changed? Should I be looking at daily or weekly intake? My inclination was daily, but like I said, I am ravenous. lol. 

Why extra protein on long run day?  If you said extra calories, or extra carbs, I'd be on board, but I'm not sure how extra protein on a long distance day is benefitting you. .

Idk, I know it's going to be different for everyone, but after a really long run, my number one craving is protein. I'll usually drink something quick like chocolate milk immediately after & then eat a meal, but some carby bagel is not going to satisfy my hunger, my body wants eggs/protein. 

OP, I'm almost always more hungry the days following the long run, then on the long run day itself. If you are genuinely hungry, eat. I would just make sure they are high quality, filling calories. 

[kams]

Feb 11, 2014 15:35:08 GMT -5 clseale said:

Feb 11, 2014 15:11:21 GMT -5 Susie said:

Why extra protein on long run day?  If you said extra calories, or extra carbs, I'd be on board, but I'm not sure how extra protein on a long distance day is benefitting you. .

Idk, I know it's going to be different for everyone, but after a really long run, my number one craving is protein. I'll usually drink something quick like chocolate milk immediately after & then eat a meal, but some carby bagel is not going to satisfy my hunger, my body wants eggs/protein. 

OP, I'm almost always more hungry the days following the long run, then on the long run day itself. If you are genuinely hungry, eat. I would just make sure they are high quality, filling calories. 

Extra protein makes a big difference for me, too. 

[Susie]

Protein is good for satiety, I agree with that. I just was wondering if you were eating for some intended nutritional benefit. Typically it isn't there.

[gt7301b]

I'm usually starving the day after my long run. I've also been eating more on my long run day, so I'm trying to not pig out on both days so I can drop a few pounds prior to my next half.

[katietornado]

What are your macros like? I am working with a nutritionist now and was SO HUNGRY initially but we've tweaked my macros and it has worked.

[jamalynn]

For me, I am hungry the day after the long runs, and I usually start my day with a protein pancake (protein powder as the flour). Extra protein the day after helps me too, but I am veg and don't like protein so it's a bit harder for me.