What I Ate Wednesday is a chance for bloggers to share a day in the life of their diet. It can be insightful to look at how someone else eats on a day-to-day basis. Today, readers, I’m asking for your help.
As you know, I’m training for a marathon. Let me tell you, guys–running this much makes a girl hungry. Especially on long run days. I feel as though I could eat and eat and eat and still never get enough. Now, you guys know I track my calories like it’s my job. I’ve also described to you what I’ve learned recently about the need to eat enough calories, and how eating too few calories can actually reverse the effects of other weight loss efforts. Well, I’m really struggling on my long run days, guys. Take this past Saturday, for example…
I ran 13 miles on the treadmill. (This was a tapering week, even–my long runs in the next few weeks will be 17 mi. or longer.) Two hours of straight running for me, at my weight, burned about 1400 calories (1,398 according to MyFitnessPal). Now, I don’t wear a heart rate monitor when I run, so I’m just going by MyFitnessPal’s estimation. But I think that seems like a pretty fair number.
Since my daily calorie goal is generally about 1400 calories, I know that it’s necessary to eat a little extra on days when I do a long run. Here’s how I went about trying to do that on Saturday:
Pre-run fuel: Designer Whey Protein Bar
Breakfast: Starbucks’ Reduced-Fat Turkey Bacon, Egg White, & Cheddar sandwich + a banana
Mid-morning snack: Jason’s Deli cracker that I happened to have in my purse since I was starving while waiting in line at the pharmacy
Lunch: leftover chili + apple + carrots
Afternoon snack: Fro-yo topped w/ granola, fruit & chocolate chips (day date with the hubby!)
Dinner: Spinach salad w/cucumber, mushroom, chicken sausage, feta & croutons
Movie snack: trail mix of Trader Joe’s salty snacks including air-popped popcorn, pretzel slims, raisins, and banana chips + glass of wine (or 2)
Pretty full day, huh? Well, by the time we finished our movie and were ready for bed, my stomach was literally still growling. Like, physical signs of hunger, guys. And so I ate a spoonful of almond butter on a mini pita. Then, after tracking that last nibble, I took a look at MyFitnessPal. Here’s what I saw:
So my question for all of you runners out there is… How do you eat back your long run calories in a healthful way? As you can see, I tend to go for frozen yogurt and wine as splurges on days when I burn an insane amount of calories. I know that’s not necessarily bad, but I’m guessing it has something to do with why I was left feeling so hungry at the end of the day. What can I do differently?