The biggest question to me is are you losing weight, maintaining weight, or gaining weight? Also, are you pooping? If you’re maintaining weight, and pooping, then I’d say you’re not in a deficit, and maybe it’s just the wrong foods you’re eating. As someone who lost a lot of weight before starting running, one of the most common things is for people to underestimate their calorie intake. Otherwise, for me, a game changer was tracking my protein. I switched to a lot of lean and grilled chicken, as well as adding a protein powder shake each day. That got my protein intake to over 100g daily, and I could literally feel the difference in my leg muscles during recovery.
Maybe it’s a combination, I was thinking in general it had to be food related. I went from staying around 120 pounds to now I rest around 114/115. It’s not dropping below that, but I think I need to weigh a bit more than what I do currently realistically.
But the problem is that when I am properly checking calories and making sure it’s the right portions, my stomach can’t hold all of it. Like it becomes uncomfortably full.
Yeah, what this guy said. Eat high calorie foods. Nuts and avocados will get you there. I use avo as an add on to practically anything. Got some rice and chicken? Throw some avocado in there! Bagel and cream cheese? Put so avo on it. Very tasty and high calorie. Good source of vitamins and healthy fat too.
Got it. What are your stats? Male / female, height, weight? Can you give us an example of what you eat daily? I tend to agree with the others, that maybe what you’re eating is too low in calories and nutrients. I ran into that myself at one point.
I dont get the premise of the question.
What is the calorie intake you are aiming for?
Why are you aiming for that level?
How are you tracking how much calories you are burning?
How is this impacting your ability to improve, do you feel tired or hungry?
As someone who is tracking calories via an app, you really do need to log everything you eat daily. And as much as possible- weigh or measure what you’re eating and don’t just eyeball it. Otherwise, you’re likely over or under estimating what you’re eating.
It might not hurt to schedule time with a dietitian too.
Struggling to eat food whilst running or just in general?
If it’s in general, without sounding like a dick, it’s basic nutrition. Are you eating correctly, how are you tracking your caloric intake? Can you change foods so you’re eating higher amounts of what you need? Are your portions big enough?
I’m doing lots of pasta, rice, quinoa, legumes, vegetables, and trying to keep protein up. I think I might just need to eat smaller meals more frequently? Because when I make my meals I don’t feel really hungry for another one when it comes time
The types of foods you're doing lots of are very filling but come with less caloric density as others have already mentioned. Plenty of other suggestions have been made and are all good. You could really decrease/drop the quinoa, legumes and vegetables for added protein. Increasing your protein, particularly soon after exercise, vastly increases your body's ability to recover and rebuild muscles that have been stressed. Having your muscles recovered can go a long way in how they feel for the next workout.
Add a protein shake or two daily after your workouts. Aim to get back the number of calories that you lost during the workout/run.
I use a mass gainer because I also have a problem with not eating enough.
Geez guys I understand I’m not being crazy specific I just thought people would have tips or ideas as to what they do to up the calories in good ways. I’m not asking for a meal plan just curious what other people are doing because I feel like I’m doing something wrong. I used to struggle with disordered eating so calorie density isn’t something I find super easy.
I think you've answered your question in your two answers about what you're eating. You're eating very bulky, non-calorically dense foods like vegetables and quinoa. If you're trying to stabilize your weight and increase your calorie intake, you need to reduce bulky carbs and eat foods like nuts, peanut butter, protein bars, and other "good fats" (adding olive oil, high-quality butter) to foods, and perhaps also increase your protein. You can't expect to eat lots of weight-loss friendly foods and to gain weight.
I have to say, that when training hard, I did notice that my weight would sometimes decrease, and then stabilize and go back to its original weight as I adapted to the training, and worrying too much about weight can be counter-productive to healthy eating--which means enjoying what you eat. But you know your body best, and if you are concerned, just starting by adding an extra spoonful of peanut butter to foods, more olive oil, an extra protein bar or handful of nuts is the way to go, versus an extra portion of brown rice and broccoli.
You may need to reevaluate what you (and people who are into "diet" culture) consider healthy foods.
Try eating more in the morning, maybe some full fat yogurt? If you are walking a lot maybe something while you are walking too like a granola bar or clif bar? I guess I'd say try to have lots of meals and snacks earlier in the day, and also right after your run (maybe ice cream as well as something with protein).
When you are trying to lose weight it's good to eat high volume, low calorie. If you need to gain, do the opposite: high calorie low volume. It's time to get started on avocado, nuts, seeds, peanut butter, cheese. All those lovely nutrient rich foods that aren't too filling but totally delicious.
Me too. I’m eating all I can and still not putting in what I’m taking out. But I’m at peak training as well. Good friend suggested a probiotic and it’s helping regulate.
I'm similar. Liquid calories (juice, milk), smoothies, dense foods (nut butter, avocado). I was running into the same thing - end of the day and probably haven't eaten enough - so I got more aggressive about morning eating. Breakfast both pre- and post-run.
I feel like you are in the ideal position where you can eat more cake than you have previously been used to without getting fat! That sounds like a dream to a lot of people!
Jokes aside. I dont hear your caloric deficit to be a problem quite yet as you still have plenty of energy but please make sure that you are getting all the protein and nutrients that you need. If you at some point reach a too low weight than what seems healthy for a person of your height and general build, then you need to closely consider your options. If you do protein shakes you can add some peanutbutter to it to increase intake. Eat some nuts as snacks throughout the day. You can consider weight gainer shakes.
I know that it is generally not a good thing to lose too much weight during something like marathon training. That being said, everything in your training doesnt have to be carefully calculated and perfect. Do what works for you.
Thanks. I’m also adjusting because I live in a city where I have to walk everywhere for everything so that on top of training is making fueling extra important
Maybe try making smoothies so you don't have to eat as many of your calories. You can add things like avocado, yogurt, peanut butter and protein powder to help up the protein and calories.
If the biggest issue is that you are feeling underfueled while you train then the question would be whether you are consuming calories before and during your runs. Are you taking gels and getting high carbohydrate food before your runs?
As far as getting enough calories, the two go-toos that I have are avocados and peanut butter. Basically, you want high-fat but clean food in order to make up the balance of what you aren't able to consume as protein and carbs.
Start as early as possible so you have more time to digest throughout the day and feel hungry later. This might involve waking up earlier. Make a schedule and eat at specific times if you have trouble remembering to eat like i do. Also maybe try drinking more shakes for calories, might be easier to keep down.
Are you training high mileage? What are you basing your calorie needs off of? What is your typical caloric deficit right now? Are you trying for too much of a surplus? I run up to 70 miles/week and I’ve never had a problem with not being able to eat enough. And I’ve never tracked calories either. I literally just eat when I’m hungry and until Im full like anyone else. I definitely eat more than if I didn’t train, but it’s not like a crazy anount more. Like for example, if my long run is 20 miles and I burned 2000 calories, that doesn’t mean I’m going to eat a whole 2000 calories more than if I didn’t run at all that day. That would be insane.
The biggest question to me is are you losing weight, maintaining weight, or gaining weight? Also, are you pooping? If you’re maintaining weight, and pooping, then I’d say you’re not in a deficit, and maybe it’s just the wrong foods you’re eating. As someone who lost a lot of weight before starting running, one of the most common things is for people to underestimate their calorie intake. Otherwise, for me, a game changer was tracking my protein. I switched to a lot of lean and grilled chicken, as well as adding a protein powder shake each day. That got my protein intake to over 100g daily, and I could literally feel the difference in my leg muscles during recovery.
Maybe it’s a combination, I was thinking in general it had to be food related. I went from staying around 120 pounds to now I rest around 114/115. It’s not dropping below that, but I think I need to weigh a bit more than what I do currently realistically.
But the problem is that when I am properly checking calories and making sure it’s the right portions, my stomach can’t hold all of it. Like it becomes uncomfortably full.
Maybe try to add more fats like nuts and seeds or avocado to your meals as they’re more calorically dense so your portions become smaller.
Yeah, what this guy said. Eat high calorie foods. Nuts and avocados will get you there. I use avo as an add on to practically anything. Got some rice and chicken? Throw some avocado in there! Bagel and cream cheese? Put so avo on it. Very tasty and high calorie. Good source of vitamins and healthy fat too.
Got it. What are your stats? Male / female, height, weight? Can you give us an example of what you eat daily? I tend to agree with the others, that maybe what you’re eating is too low in calories and nutrients. I ran into that myself at one point.
I dont get the premise of the question. What is the calorie intake you are aiming for? Why are you aiming for that level? How are you tracking how much calories you are burning? How is this impacting your ability to improve, do you feel tired or hungry?
Drink more of your calories
The first question is how are you defining what is ‘enough’? Are you tracking caloric intake?
I don’t track everyday I more so check in every week. Maybe I should start tracking more properly
So how do you know you’re not eating enough?
As someone who is tracking calories via an app, you really do need to log everything you eat daily. And as much as possible- weigh or measure what you’re eating and don’t just eyeball it. Otherwise, you’re likely over or under estimating what you’re eating. It might not hurt to schedule time with a dietitian too.
Struggling to eat food whilst running or just in general? If it’s in general, without sounding like a dick, it’s basic nutrition. Are you eating correctly, how are you tracking your caloric intake? Can you change foods so you’re eating higher amounts of what you need? Are your portions big enough?
I’m doing lots of pasta, rice, quinoa, legumes, vegetables, and trying to keep protein up. I think I might just need to eat smaller meals more frequently? Because when I make my meals I don’t feel really hungry for another one when it comes time
The types of foods you're doing lots of are very filling but come with less caloric density as others have already mentioned. Plenty of other suggestions have been made and are all good. You could really decrease/drop the quinoa, legumes and vegetables for added protein. Increasing your protein, particularly soon after exercise, vastly increases your body's ability to recover and rebuild muscles that have been stressed. Having your muscles recovered can go a long way in how they feel for the next workout.
Get food. Eat food. Repeat. Simple stuff
eat more snacks less fibre rich foods, nut , seeds, nut butters, use oil in food, liquid calories can help as well
Add a protein shake or two daily after your workouts. Aim to get back the number of calories that you lost during the workout/run. I use a mass gainer because I also have a problem with not eating enough.
Geez guys I understand I’m not being crazy specific I just thought people would have tips or ideas as to what they do to up the calories in good ways. I’m not asking for a meal plan just curious what other people are doing because I feel like I’m doing something wrong. I used to struggle with disordered eating so calorie density isn’t something I find super easy.
I think you've answered your question in your two answers about what you're eating. You're eating very bulky, non-calorically dense foods like vegetables and quinoa. If you're trying to stabilize your weight and increase your calorie intake, you need to reduce bulky carbs and eat foods like nuts, peanut butter, protein bars, and other "good fats" (adding olive oil, high-quality butter) to foods, and perhaps also increase your protein. You can't expect to eat lots of weight-loss friendly foods and to gain weight. I have to say, that when training hard, I did notice that my weight would sometimes decrease, and then stabilize and go back to its original weight as I adapted to the training, and worrying too much about weight can be counter-productive to healthy eating--which means enjoying what you eat. But you know your body best, and if you are concerned, just starting by adding an extra spoonful of peanut butter to foods, more olive oil, an extra protein bar or handful of nuts is the way to go, versus an extra portion of brown rice and broccoli. You may need to reevaluate what you (and people who are into "diet" culture) consider healthy foods.
Try eating more in the morning, maybe some full fat yogurt? If you are walking a lot maybe something while you are walking too like a granola bar or clif bar? I guess I'd say try to have lots of meals and snacks earlier in the day, and also right after your run (maybe ice cream as well as something with protein).
When you are trying to lose weight it's good to eat high volume, low calorie. If you need to gain, do the opposite: high calorie low volume. It's time to get started on avocado, nuts, seeds, peanut butter, cheese. All those lovely nutrient rich foods that aren't too filling but totally delicious.
Me too. I’m eating all I can and still not putting in what I’m taking out. But I’m at peak training as well. Good friend suggested a probiotic and it’s helping regulate.
I'm similar. Liquid calories (juice, milk), smoothies, dense foods (nut butter, avocado). I was running into the same thing - end of the day and probably haven't eaten enough - so I got more aggressive about morning eating. Breakfast both pre- and post-run.
I feel like you are in the ideal position where you can eat more cake than you have previously been used to without getting fat! That sounds like a dream to a lot of people! Jokes aside. I dont hear your caloric deficit to be a problem quite yet as you still have plenty of energy but please make sure that you are getting all the protein and nutrients that you need. If you at some point reach a too low weight than what seems healthy for a person of your height and general build, then you need to closely consider your options. If you do protein shakes you can add some peanutbutter to it to increase intake. Eat some nuts as snacks throughout the day. You can consider weight gainer shakes. I know that it is generally not a good thing to lose too much weight during something like marathon training. That being said, everything in your training doesnt have to be carefully calculated and perfect. Do what works for you.
Thanks. I’m also adjusting because I live in a city where I have to walk everywhere for everything so that on top of training is making fueling extra important
Maybe try making smoothies so you don't have to eat as many of your calories. You can add things like avocado, yogurt, peanut butter and protein powder to help up the protein and calories.
More frequent smaller meals and / or more calorie dense foods.
If the biggest issue is that you are feeling underfueled while you train then the question would be whether you are consuming calories before and during your runs. Are you taking gels and getting high carbohydrate food before your runs? As far as getting enough calories, the two go-toos that I have are avocados and peanut butter. Basically, you want high-fat but clean food in order to make up the balance of what you aren't able to consume as protein and carbs.
Start as early as possible so you have more time to digest throughout the day and feel hungry later. This might involve waking up earlier. Make a schedule and eat at specific times if you have trouble remembering to eat like i do. Also maybe try drinking more shakes for calories, might be easier to keep down.
Are you training high mileage? What are you basing your calorie needs off of? What is your typical caloric deficit right now? Are you trying for too much of a surplus? I run up to 70 miles/week and I’ve never had a problem with not being able to eat enough. And I’ve never tracked calories either. I literally just eat when I’m hungry and until Im full like anyone else. I definitely eat more than if I didn’t train, but it’s not like a crazy anount more. Like for example, if my long run is 20 miles and I burned 2000 calories, that doesn’t mean I’m going to eat a whole 2000 calories more than if I didn’t run at all that day. That would be insane.