General Discussion Tri'ing for Weightloss » Eating Back Training Calories Rss Feed  
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2013-11-06 10:39 AM


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Subject: Eating Back Training Calories
Hi everyone, hopefully this is the correct board to post this question to!

I'm looking for suggestions on what to eat to consume enough calories when training.

For reference, I'm a 23 year old female, 5'9", am trying hover between 135-140lbs (but have been having trouble maintaining) and am at around 14%BF. I recently reached this goal weight after 5 months of weight loss, starting at ~195lbs. I have a half ironman coming up next summer, and am planning to do a full right after.

I spend a lot of time training, probably around 3.5-4 hours most days, stretching to 5+ on weekends. In addition to following the bike/swim goals on an intermediate tri plan, I run 6 days a week. I've been running for a long time, so I usually do 6-10 miles on weekdays and then longer runs (13+) on weekends. I also strength train and go to a few hot yoga classes throughout the week.

The calories I burn during training are fairly high, and I've been having trouble eating them back 'properly'. Basically, I eat too much junk in order to eat enough.

Normally, I eat kashi cereal and toast with almond butter for breakfast, lots of fruit/veggies/chicken/tuna throughout the day, and then usually make a dinner with a lean protein, veggies and sweet potatoes. I use my fitness pal to track, and most days I eat less than 2000 calories doing this, unless I add in crappy food (eg too much chocolate). What are some nutritious options for upping my calories?


2013-11-11 6:24 PM
in reply to: #4893584

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Expert
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100025
Detroit, MI. Kinda.
Subject: RE: Eating Back Training Calories
AWESOME job on reaching the goal! It must feel amazing!

I found this problem difficult as well. Avocados added to almost everything can help.. Fattier meats. More nut butters.... Just a few suggestions.
2013-11-12 10:27 AM
in reply to: shlm

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59
2525
Subject: RE: Eating Back Training Calories

Originally posted by shlm Hi everyone, hopefully this is the correct board to post this question to! I'm looking for suggestions on what to eat to consume enough calories when training. For reference, I'm a 23 year old female, 5'9", am trying hover between 135-140lbs (but have been having trouble maintaining) and am at around 14%BF. I recently reached this goal weight after 5 months of weight loss, starting at ~195lbs. I have a half ironman coming up next summer, and am planning to do a full right after. I spend a lot of time training, probably around 3.5-4 hours most days, stretching to 5+ on weekends. In addition to following the bike/swim goals on an intermediate tri plan, I run 6 days a week. I've been running for a long time, so I usually do 6-10 miles on weekdays and then longer runs (13+) on weekends. I also strength train and go to a few hot yoga classes throughout the week. The calories I burn during training are fairly high, and I've been having trouble eating them back 'properly'. Basically, I eat too much junk in order to eat enough. Normally, I eat kashi cereal and toast with almond butter for breakfast, lots of fruit/veggies/chicken/tuna throughout the day, and then usually make a dinner with a lean protein, veggies and sweet potatoes. I use my fitness pal to track, and most days I eat less than 2000 calories doing this, unless I add in crappy food (eg too much chocolate). What are some nutritious options for upping my calories?

 

What about adding in a (fruit or something) smoothie or something like that? I find that helps me especially in that 2 hour window after a workout if I add some protein to it.

Chocolate milk right after a run helps for me (and you can get it in those containers that don't require refrigeration to keep in the car or whatever). 

Nuts are dense in calories if you like them and reasonably healthy.

Hope some of those suggestions help.

 

Great job, by the way!

2013-11-24 8:51 PM
in reply to: shlm

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5001001002525
Scottsdale, AZ
Subject: RE: Eating Back Training Calories
First, congrats on losing all the weight - that is awesome!

I would say adding in more protein to your breakfast - eggs work well and I can tolerate them pretty close to a workout. Or eat them right after if you work out in the morning.

Think about adding in healthy fats - those up the calories tremendously and are so good for you!
Coconut oil and other coconut products, grassfed butter, avocados, fatty fish like salmon, olive oil and nuts/nut butters are all great choices!

Calorie dense starches are great as well, sweet potatoes (like you mentioned), tubers etc are all fantastic carb choices, esp with all the hours you spend training!
2013-11-27 8:24 AM
in reply to: shlm

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1036
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Subject: RE: Eating Back Training Calories
I typically do 2 breakfasts while training - for lack of a better phrase...a pre-swim - normally oatmeal or similar and then my post-swim "real" breakfast - which is normally an egg-white omelet with some gouda cheese, onions and green bell peppers and then avocado on the side (the omelet, according to my calorie track is about 450-500 calories)
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