The first time I trained for a marathon I was certain I’d lose weight. With months and months of high-mileage runs and intense workouts on the calendar, how could I not? But much to my surprise, I ended up gaining five pounds before race day. And nope; it wasn’t a result of muscle gain — my pants were fitting tighter. When I trained for a half-marathon two years later, I packed on a few pounds again. What gives?
[See: 7 Diet Mistakes Sabotaging Your Weight Loss.]
Turns out, weight gain while marathon training is a common phenomenon, even though it typically means exercising more. Here’s why — and how you can avoid it:
1. You’re overestimating your calorie burn.
It’s natural to think, “I just ran 18 miles, I can eat whatever I want.” But while you will need to eat a bit more to properly fuel your body, especially on long-run days, you probably aren’t burning as many calories as you think. (And even extensive exercise doesn’t give you a license to indulge in an entire pan of brownies.) Your overall activity level matters too. Sure, you went for a three-hour run, but did you spend the rest of the day sitting on the couch? If so, your overall calorie balance may not be that different from days on which you do shorter workouts but move more before and after.
To eat more reasonably on your long-run days, first fight the urge to fill up on junk food. (And, if you do indulge, keep the splurge to a single day; you don’t need an extra 1,000 calories on your rest day to recover.) Better yet, avoid reaching for processed sugary or salty snack foods entirely since these types of food digest quickly and will leave you feeling hungrier. Instead, aim to eat foods high in protein, fat and fiber. My favorite post-run foods include Greek yogurt with nuts, chia seeds and fresh berries or a peanut butter and apple sandwich on whole-grain bread. Combinations like these refuel your muscles, replenish your glycogen stores and keep you full for hours.
2. You wait until you’re hungry to eat after running.
Immediately following a long run or a hard workout, levels of the hunger-triggering hormone ghrelin drop, which means you may not be hungry right away. But two or three hours later, not only do these levels return to normal, but your body also realizes it’s in a calorie deficit from your run. Cue feeling ravenous — and probably overeating.
To avoid this vicious cycle, eat something within one hour of your run or workout — even if you don’t feel hungry. This strategy will help keep your hunger hormones in check later in the day. If the thought of a meal or big snack is a turnoff, make a smoothie. This way, you can get in carbs and protein without feeling like you have to eat a huge recovery meal. My go-to smoothie recipe includes a big handful of spinach, 1 cup of frozen berries, 4 ounces of plain Greek yogurt, a quarter cup of walnuts and 8 to10 ounces of unsweetened almond or cow’ s milk.
[See: 5 Healthy — and Tasty — Smoothie Ingredients.]
3. You feel hungrier all the time.
The term “runger” exists for a reason. While your appetite might be lower right after a run, runners often feel hungrier on a daily basis as they start to increase their mileage. This happened quickly for me: After just a few weeks of marathon training, my appetite had significantly increased — even though I wasn’t working out much more than normal.
To avoid overcompensating with food, try to eat a combination of protein, fat and fiber at every meal to keep you feeling full and satiated. Think a chicken and avocado sandwich on whole-wheat bread, a three-egg omelet with veggies and cheese or a quinoa salad with salmon and greens. Aim to eat every four to five hours to avoid getting to the point where you are so hungry that it’s tough to make good food choices. Prevent the addition of unnecessary snacks during the day by scheduling your runs so that they finish before existing meals. That way, when you finish your workout, it’s time to eat your regular meal.
4. You’re dehydrated.
Even the most diligent water-drinker will end up being slightly dehydrated after a run. Staying well-hydrated before, during and after your run isn’t just important for a good workout, but it will also help keep your hunger in check. Thirst is often mistaken for hunger, so if you aren’t hydrating properly after your run, you will end up feeling hungrier later in the day.
[See: 8 Ways to Stay Hydrated This Summer Without Drinking Water.]
To stay hydrated and keep your hunger levels in check, drink at least 24 ounces of water immediately after your run. Continue to drink fluids frequently throughout the day. Good luck on race day!
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4 Reasons You’re Gaining Weight While Training for a Marathon originally appeared on usnews.com
