Need nutrition advice from some runners.

[DoshKel]

Hey everyone. In about a week or so I am going to start training for soccer conditioning and I need to know from some experienced runners what kind of nutriton I need . I'm first wondering how many more calories I need to put into my diet when I am running 4 miles a day in about 20-25 minutes. I will up that mile count once i feel that I can handle more. Probably to 6 miles in about 30 or so minutes like I used to. I do know that when i was omni i used to eat so much and maintain my weight. An example of what I ate is as follows:

B - Like 1 1/2 to 1 3/4 cup honey bunches of oats w/ 1 cup skim milk and like 10 or so oz of oj.
L - 1 hotdog w/ mustard and ketchup w/ a peanut butter cracker package thing and like 12-14 oz of soda.
S (after my soccer work out) - Jr. Bacon and cheeze burger from burger king w/ mayo and ketchup w/ a small coke or soemthing.
D - Something like steak w/ mashed potatoes and some kind of veggies w/ like 10 0z lemonade w/ like 3-4 buttermilk biscuits or dinner rolls from pillsbury.
S - Maby like a bowl of ice cream or something.

Well, as I am not omni anymore and I am all vegan except 1/2 cup skim milk a day right now...i'm just wondering how many cals, vitamins and everything else I should put into my diet for this kind of exercise everyday.

Cheers.

[clickman]

I know they told me at the hospital to take 1 1/2 Boost Plus' every 5 miles I run, so that's about 540 calories.

[annabanana]

I found some decent info here.

There's lots of stuff if you google it: runner nutrition

Hope that helps

[Jinga]

For a 140lb woman (which I know you are not) aproximately 100 calories is burned per mile traveled. It is the same for walking, as running. Running, just gets you further faster

Not to be intrusive, but I thought you were having problems getting enough food as is ... using tube feeding, and such. Is all this running ok'd by your doctor? 4 miles is what I have worked up to and I have not been having health problems. Not trying to be rude, just concerned.

[DoshKel]

Hey thanks everyone! Jinga, I have been having alot of ED related problems, but I am trying to get my weight up to at least 132 before I start my exercise. I will def. not try before that because I don't want to pass out mid-run heh. I am going to be extra careful about what I am doing and if I see my weight dropping I will take appropriate (ehhh...tired so wrong spelling prob.) action. Thanks for your concern.

Cheers.

[LadyFaile]

i'm not a runner but i can give you some tips that the mountain biking crew go by. first off there's the 6 small meals a day thing i mentioned in the other thread.
what they do before biking is eat about 2 or 3 hours before they go to make sure everything's digesting by the time they go (or else they can throw up or get indigestion from the food bouncing around in their stomachs). what they eat depends on the person and depends on the distance they're going but generally it's something high carb and easy to digest, like oatmeal, and usually a protein bar as well. they keep another bar or a "power gel" on them while they're biking in case they get hungry or need an energy boost (clif shots are vegan i believe, not sure about power gels but it's the same thing, it's a teeny packet of stuff that looks like jam, it's basically pure carbs). and when they get back they eat RIGHT AWAY. if you don't eat as soon as you're done especially with lots of cardio like biking or running, your body is running on empty so basically if you have no body fat (which you don't) your body will start to digest muscle. not cool. so you have to take in a fair bit of carbs and protein right away after, even if you're not hungry, to refuel. usually the guys will have something easy on the stomach like noodle soup. mind you they eat chicken or beef instant soup, if you have vegetable it won't have enough protein so you'll have to go for something with beans or tofu in it.

then once their stomachs are settled they'll usually have a big meal (meat and potatoes and veg)

doesn't matter much what you eat afterwards but beforehand don't eat anything heavy or greasy. soy protein is good for afterwards but it takes too long to digest to have it before running aside from a bar or something so go with something not overly processed that won't sit heavy

hope some of that helps.

also you can trick yourself into eating more meals depending on the time of day you go out running. for example, get up, have a big breakfast. couple hours later do the oatmeal or whatever, wait 2-3 hours then go running. come back have a snack (the soup), then a big lunch/early supper. by mid evening you'll be hungry again and can squeeze in another meal a couple hours before bed. see it's not that hard to do the 6 meals thing

[freemouse]

Dosh, are you serious that you run 6 miles in 30 minutes? Holy shmoke you are fast!!!

[DoshKel]

Lol, yea...I used top be a great runner until i messed myself up with this ED. I'm going to try and get that back, but its gonna take some time...

Cheers.

[veg*nfrog]

Are you working with a nutritionist to overcome your ED? If not, I definately recommend it. He/she will have great advice on this topic.

I currently run ~45 miles a week. Nothing special on the nutrition front, no rabbits hiding in my hat. I eat healthy foods and drink lots and lots of water throughtout each day. It's basically all over health that will give you the best running ability.

What you eat before a run is important as it will provide fuel during but you need to be healthy overall to support such activity. I eat oats and fruit ~2 hours before running and drink lots of water. I stop foods at least 45 mins before going and drink the last of my pre-run water 30 mins before. This is just because having food/water on my stomach will make me nausous while in motion and so I don't have the urge to pee.

Basically, I found that grazing throughout the day on whole foods (rather than just several large meals or eating processed stuff) gives me the most energy and a feeling of balance which translates into great running ability.

But I found this out through years of expermintation, so you may work better following a different route.

The bottom line is that you have to fuel your body-food is fuel, not just before a run but consistently to have success. Other than that, just find what works for you as an individual. Listen to your body for what it needs for strength/health. Eat when you are hungry and choose foods with nutrional value (including good fats).

[ChelsRm007]

I run about 4 miles a day and I find that peanut butter gives me tons of energy! And it's sooo good, although I think I've ate too much lately, so I'm going to have to find another energy source for the next couple days. The important thing is to just make sure you get enough carb's and fats. Eat when you're hungry and listen to your cravings and you should be ok. Good luck!