Running: fueling for mileage & appetite increases
I was recently looking back at old running longs from the last time I ran a marathon, which was the NYC Marathon in 2016, and was sort of wow’ed by 2016 me who ran 60-70 mile weeks for 2-3 months leading up to the race. I have no idea how I did that while working full time and being a human, although that was right before I become a dog mom, and also no idea how I managed to consume enough energy. That kind of running makes you HUNGRY. And, it’s that time of year again when the marathon training miles are racking up and having a significant effect on appetite (not for me though, to be clear I am running less than half of what I did in 2016 at the moment). Crazy “runger” can cause a lot of runners to second guess their nutrition, so I thought I’d break a few things down.
Increased mileage = increased intake
You heard it here first (or, hopefully not first). If you’re increasing your mileage, your body needs more nutrition (i.e., FOOD) to support that increase in mileage. A lot of runners will feel more hungry with this increase in mileage, but everyone is a bit different here. You may find that the afternoon snack that always felt satisfying before just isn’t cutting it anymore. Or, you’re super cranky before lunch. And after dinner, you usually have plenty of room for dessert. These are all signs that your body is responding to your increase in mileage (and/or intensity) by telling you it needs a bit more fuel to run optimally. Listen to these cues! I usually have my hungry runners start tweaking their diets by adding a mid-afternoon “second lunch” and/or a bedtime snack, with good results.
Post-run low appetite fixes
There is the other end of the spectrum, when you’re running more or harder but not feeling super hungry. This often happens after runs, especially in the heat or when you really push yourself. It’s completely normal, but also an instance where listening to your body’s hunger cues isn’t going to cut it. It’s so important to refuel (PROTEIN and carbs) within that all important 30-45 minute window after a run, and sometimes we need to do a “system override” to get in adequate nutrition. What I mean here is that your brain needs to override your body and have something tolerable until your body catches up and starts to feel hungry. What is tolerable in that moment can differ from person to person, but I typically recommend starting with a drink of some sort that checks the important protein/carb boxes. Smoothies with Greek yogurt and fruit are great, chocolate milk with a bit of protein powder added in (chocolate milk alone is not enough protein, guys!), or a pre-made protein shake can work.
“Runger” and tweaks to make meals more satisfying
You know that insane hunger that only comes along during heavy training. It can be really hard to satisfy this hunger enough so you don’t feel like you’re eating constantly, but it can be done by increasing a few key (filling) nutrients.
Fat: adding fats to your meals is going to give you the biggest bang for your buck. Not only is it the slowest nutrient to digest, meaning it keeps you fuller for longer, but it has more calories per gram than protein or carbs and can help runners meet their high energy needs. Fats are also essential for hormone production and function, of which higher mileage can also have a negative impact on. Add these into meals and snacks - nuts, seeds, olive and other oils, avocado, cheese, full fat Greek yogurt, nut and seed butters, olives, butter
Protein: protein also takes longer for the body to digest and can help make meals more filling. Runners have increased protein needs, so it’s an important nutrient to get enough of. Make sure you’re having a variety of these sources, and increasing portion sizes as needed - chicken, tofu, turkey, fish, shellfish, beef, eggs, tempeh, pork, Greek yogurt, cottage cheese, lentils
Keep in mind here that when in heavy training, the majority of food on your plate should always be carbs - pasta, bread, rice, potatoes, beans, other whole grains, etc. - so consider this your base that you add the above foods to (plus some veggies!) until you’ve reached the amount that satisfies you.
Signs you may need to eat more
I’ve written about this before, but in brief, some signs you may not be eating enough include consistently crappy feeling runs, middle of the night hunger, crankiness, irregular menstrual cycles, altered lab values like low ferritin, general low energy, poor sleep, etc.
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