Wednesday, February 9, 2011

With Increased Mileage...

...comes increased calorie consumption.

February has found me reaching a "plateau" on my weight loss journey. To be fair, we are only 9 days into the month. I experienced a large loss(4.4 pounds) in the last week of January, so I expected a correction of sorts for my first week of February. My weigh in yesterday put me at 191.8, which was up 2.6 pounds from the week before. Again, I'm not complaining as I have lost 9.4 pounds in 40 days. I suppose I am reaching out to blogland for some feedback.

As my weekly mileage has increased into the 30's, my hunger is also increasing. It is a fine balance between proper fuel consumption and binge eating. I am making a concerted effort to consume more protein & carbs in my morning meal; homemade 5 whole grain breakfast bars & Kefir, for example. Lunch also is filled with healthy carbs - quinoa & edamame salad is a staple. I suppose I could stand to increase my veggie intake...and dairy is slowly slipping back into my diet. My thinking is I am working towards a nutrional shift - not a crash diet.

So, to my running breathern...How do you fuel? Do you follow the prescribed 50% carb/30% protein/20%fat ratio? Do you try to consume 25% of your daily calories within an hour of waking up each day? Do you budget more calories in bigger training weeks?
Weekly Stats
2/8/11 191.8 (up 2.6; 9.4 lost on the year)

Training Schedule
Su - 2 hrs on the trails
Mo - Rest
Tu - 1 hr hills
We - Trackwork
Th - Rest
Fr - Drills on grass
Sa - Freedom Run 10k Race
Su - 2 hr 10 min LSR


MommyJ said...

I wish I had some feedback. I'm currently training for a triathlon and am hungry all the time... I try to push the protein and eat bigger breakfasts. That helps me get through the first half of the day. I hope you get some good comments so I can come back and learn from them too...

The Sean said...

It's great that you are paying attention to your diet, first of all. So congrats there.

I would stay away from the morning grains to start with. I fry some egg beaters to get my day going. Try adding 1.5 teaspoon of ground cinnamon to you morning joe and adding lemon juice to your meals to help with insulin regulation.

Simple carbs like Quinnoa will really spike your blood sugar... post run is best with a protein. Good luck racing this weekend!!

JojaJogger said...

Great job on the weight loss so far. Sorry that I have no advice because I struggle with diet choices, too. I do try to eat well the day before extra long runs and then try to limit myself afterwards.

Andrew Opala said...

My calorie and food breakdown is a little more complicated.

Note: I am overweight and have a coach. I run about 40+ miles a week.

1. My food breakdown is 48%-carb/45%-protein/7%-fat
2. I eat 2100-2400 calories a day
3. I eat about 6 meals a day (6 days a week and then eat free on Sundays)
4. I eat no carbs after about 2 pm.
5. I try to run before I eat to get my body to seek fat if it can't find stored sugars

Jill can give you some more advice.

Andrew Opala said...

I lose between 1-3 lbs of weight a week. I also track my fat% in my body and this goes down by about .7% every week

Kate said...

I wonder if you might want to try eating more frequent, small meals. That might help you from having the hunger issues while still, if you are careful about your food choices, maintaining weight loss.

Anonymous said...

Good question. I await more comments from people who have good stuff to offer. I have the same questions...

Kovas said...

Definitely more veggies, mix of fresh and cooked (not necessarily at the same time)!

Thomas Bussiere said...

Some of my co-workers have had great results with the P90x plan.

joyRuN said...

My hunger seems to be held at bay by constantly munching on fruits/veggies - I'm trying to get 4 servings of each daily, & I'm seriously sick of chewing at the end of the day.

Oh, & the fiber helps too.

Nitmos said...

All of those percentages? Too much math. I just eat whatever is in the cupboard and everything seems to work out.

SteveQ said...

I don't know how Andrew Opala manages fat intake of 7%. I've tried that; it's a killer.

I went from 0 miles per week to 80 in one step and my weight dropped 4 pounds in two months; my body just naturally adjusts hunger to training volume. What I find leads to weight loss for me is running faster - I think because running faster means being more efficient and being lighter is efficient.

Jim ... 50after40 said...

I take in a little more protein than the recommended - but I'm a morning runner, so there's no way I can consume 25% of my calories in the first hour ... I would puke.

Chris K said...

Hi, thanks for stopping by. I am totally with Jim above. That's too much for me. I also eat 3 balanced meals and 2 snacks. That ratio sounds about right, I crank up the carbs more during intense training weeks.

San said...

Cut out the grains for breakfast. They bring you right on the rollercoaster insulin ride. Insulin stops your body from fat burning. An omelette including the yolks and your favourite veggies is a much better and healthier option.

My advice if you are serious on improved weight and body fat and want way more energy, go on Paleo! It is doing wonders for me and a lot of folks out there.
Something to inspire you:
marks daily apple is generally a good source of info on Paleo and has a very active and supportive community.
Also really good is the Podcast of Robb Wolf, he is also giving really good advice for athletes.

Disciplined Indulgence said...

Luckily I love clean, beautiful food of all kinds. I adore veggies, fish, meat...just about anything.
I always think of color, flavor, and always make sure to have a protein, a grain, and a fruit or veggie at each meal/snack.
When our bodies are nutirionally fed, there are less cravings.
Here are some of the meals that I prepare for my fiance when he is packing on the miles:
We will be doing The PCTR Montana de Oro Ultra this weekend (me 25k him 50k) and I'm prepping our food for the weekend now:
Making ham/cheese/chive quiche; oatmeal bars with brandy soaked cherries; quinoa and chia with heirloom tomaotos and cucumbers; and of course some post race goodies...he loves hot dogs after a long run, I like V8 and corn nuts.
There are a couple of quinoa dishes posted here:

Glaven Q. Heisenberg said...

I'm seriously no help on this issue so I won't even try to offer advice. I'll just say good luck.

Myself? I run only to keep my cholesterol down. So I try to eat low fat stuff. That is my only nutritional goal, and I've been failing at that of late.

And I'm pretty sure the reason I never lose weight is all the beer. Sigh. That ain't gonna change any time soon.