Curious if there are any other distance runners in the group here... As I increase weekly mileage, I've been having trouble keeping up with energy needs... @ 42 miles per week currently, slowly moving forward for marathon training, +4 strength workouts/week. I don't eat a lot of heavy starches (potatoes, white rice, etc.) so most of my calories/carbs are coming from either nuts, fruit, granola, or long grain brown rice/quinoa. I have trouble eating over 3000 calories/day but am told will have to increase 500+ calories when I get to the longer distances... Any tips on staying hungry? Will my body naturally adjust? I've been losing weight I can't really afford to and don't want to overtrain/damage myself in the process; thanks in advance!
What's considered "distance running"? I usually run 5-6 miles 4 days out of the week. Did you try NutritionData.Com? You can search for foods that are calorie-dense?
Hi! I'm a distance runner. It's nice to see others! I have my second marathon in a couple of weeks, and I run 40-70 miles per week. I also rock climb 2 times a week, and that amount of "strength training" has made me so much faster and helped my endurance.
Hmmm, I haven't had any problems keeping up with calories, although I tend to slim down a bit before marathons and big races, then I gain a pound or 2 afterward. I eat every 2 hours, and this has allowed me to keep up my strength and to got get super hungry. I've been at this mileage for about a year and a half, and I think I've found a pretty good equilibrium. I always carry food with me, no matter where I'm going. I never let myself get hungry. I eat a ton of fresh fruit and veggies, and these fill me up. Also, lots of beans and tofu and seitan. I love seitan probably more than I should. I try to stick to more whole foods, but it's so filling and dense.
I also have lots of smoothies. Before I even start my day I've gotten 3-4 servings of fruit and lots of other good things I toss in there (maca, flax, hemp, almond butter, etc).
I just finished my 5th marathon (first one in 3 years, but all while I have been vegan). When work is not an issue I used to run 50+ miles a week. I also row and work a job that can be physically demanding.
When I first started running distances I was not recovering fast enough and started adding breakfast shakes. Right now I'm using the Vega stuff with 2 bananas, blueberries and almond milk. With that, I know I'm getting a lot of protein, vitamins, nutrients etc. That's now my daily breakfast, and if I'm still hungry I'll have some oatmeal or something.
On top of that I usually eat a pretty decent dinner because lunch is sometimes out of my control.
Even when running the higher weekly mileage, I have not lost weight to any concerning degree. I'm also a big fan of seitan, brown rice etc. There is also such an abundance of vegan cakes these days that I probably get more than my share of simple calories from that.
I'm not distance compared to you- I currently run about 20mpw and just started training for my first half marathon (excited!).
Drinking calories is an easy way to get more without feeling over-full. Fruit juices, 'milks', smoothies (especially ones made with nuts/seeds/nut butters).
8oz OJ with breakfast, a glass (1 1/2 c) of almond milk with lunch, and a glass of chocolate soymilk after a run (as shea said, its one of the best post-run snacks) easily adds about 350 calories.