Diets

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Brewcrew0031

3 posts since
Jul 9, 2007

Jan 11, 2006 3:33 PM

I've been doing a lot of reading about creating a diet for endurance athletes and was just wondering if anyone out there knows anything else ... I've read that you should multiply your weight by 13 (also heard 16) to get your daily caloric intake. Also, for % of cals coming from carbs, protein and fat, I've read: 50-60% carbs, 20-25% protein and 15-25% fat. Any input?

espi335

35 posts since
Jul 9, 2007

1. Jan 11, 2006 3:29 PM

in response to: Brewcrew0031

Re: Diets

It depends on your definition of "endurance" athlete. Basically, though, the more stamina and endurance required, the more carbs you need. The diet you've outlined (60% carbs, etc.) is ideal for marathoners. I personally, however, took in probably 75% of my diet from carbs during marathon training.

If you're talking triathlete, carbs are just as vital because running, swimming, and biking are considered cardio.

If you're incorporating full-fledged strength training, then I'd recommend upping your protein to 1 gram per pound of body weight (ex: you weigh 130 lbs.; take in 130 grams of protein per day).

Last thing: be sure to eat 5-6 meals per day.

coxwithane

97 posts since
Jul 9, 2007

2. Mar 31, 2005 4:23 PM

in response to: Brewcrew0031

Re: Diets

I use a website called www.fitday.com to track my caloric intake as well as what I burn off with activities. It has a huge database of foods, plus I can use the nutrition labels on packages to add any custom items I want. For calories burned, it takes into account my basal metabolic rate (I could be comatose and still burn 1400/day), lifestyle, and any physical activities I enter. It's super easy to see the nutritional breakdown of your intake, plus which activities are the most efficient at burning off the calories. In general, I try to run about a 200 calorie deficit each day to hedge my bets and maintain my target weight. On my long run days where I'm frighteningly hungry afterwards, it still helps me make healthy choices.

Good luck!
Amy

coxwithane

97 posts since
Jul 9, 2007

3. Mar 31, 2005 4:27 PM

in response to: Brewcrew0031

Re: Diets

p.s. - I totally agree with eating smaller portions more frequently. 3 times a day just won't cut it, especially if you're the least bit athletic. On an average day, I have breakfast, lunch, and dinner in addition to snacks in mid-morning, mid-afternoon, and sometimes after dinner.

russdavid

1 posts since
Jul 9, 2007

4. Apr 1, 2005 9:20 AM

in response to: Brewcrew0031

Re: Diets

Amy,

I totally agree with your statement about eating several times a day. A body needs fuel all day long.

Russ

ithacacollege

2 posts since
Jul 9, 2007

5. Jan 9, 2006 8:21 AM

in response to: Brewcrew0031

Re: Diets

OK, I hear what "they" say about fueling your body...
Do any of you run into the same problem I do? When I attempt to eat several meals (small) a day, I am still [b]STARVING[/b] after my long runs and ultimately gain weight, not muscle. I have tried this on many occassions, always with the same results. I seem to feel better eating once a healthy, higher calorie Brunch, but what do I eat after my runs to curb the cravings and staunch the hunger?

heymansgirl

2 posts since
Jul 9, 2007

6. May 2, 2006 9:24 AM

in response to: Brewcrew0031

Re: Diets

I have a question, everyone says to eat 5-6 times a day, what do you eat in between breakfast, lunch, and dinner? I am trying to lose weight and I also started running and I am trying to run a mile without stopping ha ha. I just want to know what snacks to eat in between the meals without gaining weight. Thanks

leaping_liz

25 posts since
Jul 9, 2007

7. May 3, 2006 3:35 PM

in response to: Brewcrew0031

Re: Diets

For small meals, try things like cheese and wheat crackers or string cheese, vegetables or fat-free yogurt. For protein, maybe a handful or two of nuts?

goalgetter

5 posts since
Jul 9, 2007

8. May 4, 2006 1:16 PM

in response to: Brewcrew0031

Re: Diets

Other items you can use for small meals are like, hard boiled eggs, paired up with an apple or a peach or some cut-up and hummus...

A good idea would be to stop thinking in terms of "breakfast" "lunch" "dinner" and think of it as meals... 5-6 MEALS total. one of them happens to be the first one (i.e., breakfast), and one of them happens to be the last one (i.e., dinner) but they should all be small, balanced meals, rather than meals and snacks. Just break down your calories accordingly.

goalgetter

5 posts since
Jul 9, 2007

9. May 4, 2006 1:18 PM

in response to: Brewcrew0031

Re: Diets

that should read: "cut-up veggies and hummus"

leaping_liz

25 posts since
Jul 9, 2007

10. May 4, 2006 3:54 PM

in response to: Brewcrew0031

Re: Diets

Makes a lot of sense and hummus is a great one to add!

heymansgirl

2 posts since
Jul 9, 2007

11. May 4, 2006 6:59 PM

in response to: Brewcrew0031

Re: Diets

Thank you for the ideas. It is very confusing with all these diets out ther and what to eat and when and what not to eat. I am getting married in June and I am trying to lose 15 pounds, but I get confused on what to eat and how much! Thanks

legs11

4 posts since
Jul 9, 2007

12. May 8, 2006 10:04 AM

in response to: Brewcrew0031

Re: Diets

to heymansgirl: Just drop all sugar in your diet, and u'll drop 10lbs in 6wks.

zaffinator

123 posts since
Jul 9, 2007

13. May 12, 2006 11:48 AM

in response to: Brewcrew0031

Re: Diets

this is to ithacacollege regarding being starving after runs:

I say, make sure you think ahead and on the days you plan to run long, make sure you eat a meal with lots of good carbs an hour or two (or whatever works for you) before you take off.

then, after your run (how long we talking here? 8, 10, 15 miles?) I wouldn't worry too much about it except for making sure to replenish your body with more carbs like immediately! (an a little protein wouldn't hurt)
you can go back to the small meals later. don't starve yourself please

pelliott33

23 posts since
Jul 9, 2007

14. May 19, 2006 12:30 PM

in response to: Brewcrew0031

Re: Diets

I agree with the 5-6 small meals a day. I eat all day long and feel so much better (and have lost more weight) than I do if I eat three meals a day. I live in the Cental Valley of CA (land of fruits and nuts :)). During the summer we have an abundance of fresh fruits and vegies. I usually eat fruits, cheese, vegies, and legumes all day. When I want something crunchy I have a small bag of nuts (almonds, cashews or roasted soy beans) with me. I also try to stick to a Medditaranian type diet (lots of olive oil & garlic). Also, eat only until satisfied, not until your full.

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Jan 11, 2006 3:33 PM

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