- A hungry runner
- When you’re so hungry from your long run that you must EAT EVERYTHING.
Anyone else in Marathon training experiencing constant hunger at the moment?
I find that as the miles ramp up, so does my metabolism and all I want to eat everything in sight.
Sunday is usually the worst day for me, especially after a long run, I feel like my stomach is an empty hole, never feeling full. The damage I could do would be catastrophic if I didn’t apply the correct nutrition strategy.
After Sunday, comes Monday and again my metabolism is still at an all-time high. I’m constantly wanting to graze throughout the day, always thinking about when my next meal is.
It’s at this point, as runners, we need to really analyse our nutrition and ensure that what we’re eating and fuelling our body with, isn’t hindering our progress and undoing all the hard work we’ve been putting in. Because it is a lot!
Here I share some of my top tips to keep those hunger pangs at bay – well slightly 😉
Our bodies often trick us into telling us that we are hungry when instead we may be dehydrated and this may be very common for us runners as we sweat a lot more due to the intensity and length of workouts.
Aim to drink 2 – 4 litres of water each day. Carry a water bottle with you at all times, add some fresh lemon and/or lime to flavour the water too.
I personally love hydration tablets as well. It helps to add a different flavour and prevents any uncomfortable stomach cramps (which I’ve struggled with quite bad in the past).
I would recommend either the Science in Sport or High Five Zero Energy Tabs.
POST RUN NUTRITION
If you’re interested, I wrote another blog article about fuelling for long runs here: How to Fuel for Those ‘Long Sunday Runs’
However, I always incorporate protein and carbohydrates straight after a run/workout, protein being the top priority. This is to help repair and build the muscles, after the strain they’ve just been under and will really help the muscles soreness. You’ll thank me the day after your long run! Mondays are a lot easier on my legs if I’ve followed the right steps with my nutrition.
My preference is a Protein Shake straight after a run. I either take one with me to have straight after a run if I’ve been out with the club and store this in my car. Or wait until I get home and blend one scoop of whey protein with some frozen berries, ice and almond milk. The consistency is a thick amazing smoothie, very refreshing and tastes so good! I use MyProtein Impact Whey, they have a range of flavours, one of my favourite at the moment being Strawberry Cream.
If a protein shake doesn’t take your fancy, then Chocolate Milk or Still Lucozade Sport are other great alternatives. They are both higher in carbohydrates to help restore our glycogen levels and therefore, ideal for runners.
CARBS CARBS CARBS
Once I’ve had my protein intake, next come the carbs! I usually opt for bread as this is something I often crave after long runs. Porridge is also good, but as I have this pre-run, it’s something I never fancy again.
This weekend just gone, I had baked eggs, inspired by my experience in Federal Café in Barcelona. The recipe was so easy and took no time at all, great for when I just need food and quick.
FEDERAL CAFE, BARCELONA
CLEAN COACH KATIE HQ
1 x Tin of Chopped Tomatoes
4 x Eggs
Handful of Spinach
Salt, Pepper & Parsley
- Fry off 40g chorizo in a frying pan with a little coconut oil
- Add in a tin of chopped tomatoes and heat till it simmers
- Make small holes for eggs and add in 4 to the pan
- Sprinkle a few handfuls of spinach around the edge
- Place the lid over the pan for 4 – 5 minutes
- Season with salt, pepper, parsley and serve
GIVE YOUR BODY WHAT IT CRAVES
During long runs our body loses a lot of water and with that a lot of salt and other electrolytes. Our bodies have expended a lot of energy so more often than not, on Sunday’s we will crave fatty foods with a lot of salt and sugar.
I like to treat myself to something on a Sunday. During the week my diet is around 80% consistent with wholesome and nutritious foods so on the weekend it’s also mentally good to have whatever foods I may be craving.
It’s so important to listen to your ‘body’ though rather than your ‘mind’. You may think you are craving something, but this may be due to someone mentioning that food or seeing an advert on TV. Take a moment to become in tune with your body and let it tell you what you want. You will find that you will crave foods due to what your body is lacking in!
GRAZE LIKE A COW WOULD!
Snacks are a god-send when marathon training. They will help to fill ‘that’ hole and tie you over until the next meal, attempting to defeat the constant ‘runger’.
Opt for snacks higher in protein as they will help you to feel fuller for longer.
My Top Snacks:
- Nuts, cashews, brazil nuts, almonds, walnuts (watch the portion size though as they can be very calorific!!) As a female I have around 30g as a snack.
- Apple Slices & Peanut Butter
- Edamame Beans and Sugar Snaps
- Carrot Sticks & Hummus
- Tinned Tuna mixed with Greek Yoghurt on Rice Cakes/Ryvita/Rye Bread
- Hard Boiled Eggs
- Greek Yoghurt with Berries
- Protein Shake
I hope that this gives you some ideas to try to combat the ‘runger’ pains, and continue on your Marathon journey in the best & most nutritious way possible!
Leave a comment below if you’ve tried and tested any of the above and what you feel works best for you.
Clean Coach Katie #CCK