Eating enough to run well.

[Cassiel]

I'm having a hard time running lately - I used to do about 30 mpw, now I'm down to barely 20, and I get really tired while working out. So I'm thinking I need to increase my calories. I usually get about 1000 a day because I've been trying to lose weight - I'm 165 lbs and 5'8, and I'd really like to get to 140-145. But I'd pretty much rather run well than be at any weight, since I'm a running fool. First question: do you think it's a calorie intake problem or could it be some other nutrient deficiency? I'm doing Fuhrman's "Eat to Live" diet on which I eat almost strictly vegetables and fruits with a serving of whole grains and a serving of legumes per day. I also take a multi every day and some flaxseed oil.
Question #2: if I need to increase my calorie intake is there a better way to do it than simply eating more or adding more calorie dense stuff? I mean, is there some kind of technique to increasing calorie intake without making myself gain weight? I have sort of a hangup with the 1000 calorie/day thing, I know, and it's uncomfortable for me to find that I'm going over that (I'm probably way too worried about gaining weight. I don't think I have an ED, but it took me a long time to get to 165 from 265 and I do NOT want to go the other way!) And I still want to lose another 20 lbs or so (I'm a size 11-12 so I think I have bodyfat to lose), so I don't want to increase so much I quit losing. Is this just a matter of trying to find the balance hit/miss, or what?
Thanks! :D

[pseudo_vegan]

:eek: 1,000 cal/day?!?!? Even at your height that is far BELOW your basal I'd think!

I'm 5'4", XXX-lbs., have a desk-jockey job, but work out six days a week and my basal ALONE is approximately 1300. To lose one pound of body fat a week, you have to create a 3500 calorie deficit. I just figured my own deficit out yesterday...

I eat, on average, about 1800 cal/day. However, through my lifestyle (my job + work-out routine [weight-training/cardio]), I burn on average 2500 cal/day. That's roughly 5,000 more calories BURNED than CONSUMED in a week, hence I've lost some weight the past few weeks...even though I still eat around 1800 cal/day.

For your height, you not only have a higher BMR, but you also burn more when you run, meaning you need to consume more for fuel. Do you eat all throughout the day and/or "graze"? Do you eat at least something light upon waking, and a heartier breakfast an hour or so later on? There's SOOO much information out there on this and I could go on and on...metabolic rates, times to eat, what to eat, etc...

:dizzy:

...it's all interesting stuff though. To make a long post short though, without a doubt, increase your daily caloric intake. PM me or wait for other posts to get more info, if you like :)

Good luck!

:nigel: Cheers!

[CaptainSwab]

If you are suddenly feeling tired during running, you may want to take a short break too. You'd be amazed at the wonders of taking a week off once in a while. :yes:

[Jinga]

The short answer is that a women needs aproximately 100 calories extra per mile that she runs/walks to compensate for calories burned.

The long answer involves a lecture about how you need to eat significantly more than 1000 calories per day, and how inadequate nutrition will leave anyone exhausted. It would also involve a lecture about how eating too little slows your metabolism and forces your body to consume muscle for energy ... leading to things such as lost strength. I think your body has 'caught on' to your plan and is rejecting the idea.

[catswym]

being a size 11/12 means nothing, being so high and so many pounds means nothing. every body is different. different frame, different amoutn of muscle and fat it wants to have around.

health is the MOST important thing. 1000 calories a day is way to low. below 1200/ day is the international std of starvation. please don't starve yourself anymore. please, please, please.

even a 2000 calorie/ day diet would not be excessive for someone running 20-30mpw.

[Cassiel]

Ok. Thanks for all the input. What I'm hearing loud and clear is that I need to increase, so I tried to do that today and actually got up to 1472. How much SHOULD I increase? And how fast? I feel a lot better and my workout was a lot better already! I'm still a little worried about gaining weight, but marathon season is coming (I start training again in April) and I need to be healthy and have energy. I was just hoping to get my weight down, and thereby bring my speed up.

[bethanie]

There's nothing wrong with being a size 11/12. I understand you may want to keep loosing, but I'd consider some factors. Look at yourself in the mirror...do you like the way you look right now? Do you feel 'healthy?'

As it seems you are starting to realize, I'd stop worrying about calories and start worrying about having the energy to run a marathon, since that's what you're planning to do. 5'8" 165 seems perfectly fine to me....but that may be because that's the size I am. By the way, I started six years ago at 240, and have been this size for the past four years. I know you are afraid of 'going the other way'....but really, as long as you are healthy...stay healthy, you can keep it off without obsessing over calories so much. Just eat well and keep up your exercise routine.

Good luck! And I can't wait to hear about your upcoming marathons.

B

[pseudo_vegan]

Ok. Thanks for all the input. What I'm hearing loud and clear is that I need to increase, so I tried to do that today and actually got up to 1472. How much SHOULD I increase? And how fast? I feel a lot better and my workout was a lot better already! I'm still a little worried about gaining weight, but marathon season is coming (I start training again in April) and I need to be healthy and have energy. I was just hoping to get my weight down, and thereby bring my speed up.

Marathons?!?! Dios mios, chica!! EAT EAT EAT!!

I probably run...*maybe* 15 miles in a "good" week, and I average 1800 cal/day. I've LOST weight! Eating 1800!!

Read my PM and munch away :yes:

:nigel: Cheers!

[Cassiel]

Just wanted to thank everybody for your input. I am going to start eating more and obsessing less. I was going by the BMI chart to get that weight of 145 - for my build and height that seems about right, I do think I have body fat to lose but I don't want to lose my muscle either. I need it to run! So I guess I will focus on that - on being able to run - and just let the calories fall where they may. If I start gaining weight I guess I'll know at what point I need to cut back. :)

[catswym]

Just wanted to thank everybody for your input. I am going to start eating more and obsessing less. I was going by the BMI chart to get that weight of 145 - for my build and height that seems about right, I do think I have body fat to lose but I don't want to lose my muscle either. I need it to run! So I guess I will focus on that - on being able to run - and just let the calories fall where they may. If I start gaining weight I guess I'll know at what point I need to cut back. :)


don't listen to charts that tell you about your body! you know about your body, if you listen to it.

if you're training for a marathon (even if you're not and are just running your normal amts), again 2000 calories/ day is not too much--even if you want to lose weight!

eat, eat, eat.

[LadyFaile]

don't increase your calorie intake too quickly, trust me. and be careful where you get those extra calories. add more sources of protein to your diet first, like meat analogues, most of them are pretty good for calories too. then if you're still a bit low slowly add some complex carbs (whole wheat everything!!) until you get to where you should be. i agree 2000/day wouldn't be excessive, i'd think between 1800 and 2000 would do you. aim to get in that range within the next week or two. when i increased my intake i did it quickly by adding a lot of sugars, and it made me pretty sick, so avoid the junk, go for protein first then carbs. an ideal meal would have equal portions carbs and protein and go for high protein snacks like nuts instead of starches like chips and crackers, and natural sugars like fruit instead of candy and cookies. don't worry too much about fats, you need fat and as long as you're eating healthy foods you're likely getting healthy fats, if you avoid the junkfood with the bad fats you'll do fine.

remember you're burning probably more than you're taking in right now, you're running on fumes. as long as your body is in starvation mode it will cling to every fat molecule it takes in and store it. you'll never be able to lose the weight, you'll never be able to develop muscle. once you get enough fuel in there you'll burn the fat instead of storing it.

[Cassiel]

Thanks LadyFaile, I'm doing pretty much exactly that. I just added more servings of legumes and fruits and soymilk to bring up my calories to about 1800. And lo and behold, I managed 35 miles last week! :D Yaaay! I haven't been watching my weight right now - it makes me too uptight. I'm just going by what I feel. I really doubt I'll overeat, since every time I tally up my calories at the end of the day I'm still under by quite a bit. But I'm eating when hungry and my workouts are sooooo much better.

[anklebiter]

I read somewhere ( i think on howstuffworks.com...in the health section) that your body needs something like 11 or 12 calories per pound to operate on a daily basis. So if you weigh 165, your body consumes about 1850 cal/day just from being alive. If you're running...you burn around 100 cal/mile. And as others have said, it's a numbers game.

[Morticia]

Just as a side note: most people find that their metabolism starts slowing down at anything below about 1200 Calories/ day. Eating that little will make your body think, "Oh no, I'm starving. Must cut down expenditure..." which can lead to a drop in basal metabolism. So if you increase your intake, you may actually lose more.

I find I run very poorly if I don't eat well enough, and then I feel crappy and don't want to run. I do a lot better, and enjoy the run a lot more, if I eat enough.

[veganrider]

you need quality blood sugar from fruit to perform activity, no fuel no go! eat raw plant food in abundance. and live life in abundance. one type ie bananas or melons or dates when hungry till full. google dr douglas graham.
i eat up to 10 000 calories a day. 7 kilos of food.! raw veganism keeps me super lean, healthy, vibrant, energetic to compete bike races up to 1243km in 51:30 with 40 minutes sleep. fruit and water fueled. i have run a marathon 9 hours after a 24 hour solo mountain bike race.

20 bananas for breakfast, kilo of dates for lunch, bucket of salad for dinner, litre of veg juice, kilo of almonds and sultanas as snack through out the day. i weigh 64 kilos and 183 cm,5% body fat. VO2max is 77.9 on the bike. the more raw i eat the leaner i get. can anyone one show me a fat raw food vegan? i didnt think so!