Energy Needs Basics!

Discuss Cycling, Marathons, Endurance Sports, Martial Arts, Yoga, all other sports

Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

Message
Author
mrreynol
Finch
Posts: 3
Joined: Wed Jul 28, 2010 11:22 am

Energy Needs Basics!

#1 Postby mrreynol » Wed Jul 28, 2010 11:43 am

Hello all, new to site and to eating Vegan (3.5 months). Great information throughout.

I have some basic questions about calorie needs in relation to running/basic weight lifting, any help/recommendations to changes in diet would be greatly appreciated.

Currently running around 35 miles/week (6.25/day) and doing 4 days in the gym, basic strength training (2 days back/core, 2 days legs). Slowly increasing distance (beginning to train for 1st half marathon) to around 45 mi/week. Below is a basic rundown of what I typically eat:

Around 2700-3000 calories on days with running and gym, 2500 when just running:
Pre-run:
4:30 AM
1 cup unsweetened almond milk (40 calories)
1 medium apple
1 scoop protein supplement (26g protein, 105 calories)
Water

8:30 AM post-gym
1/4 of a cup mixed nuts or small energy bar or equivalent, 250 calories
20 oz. water

10:00 AM
1 cup soy yogurt - 170 calories
1 cup unsweetened almond milk - 40 calories
1 cup steel cut oats - 200? calories
Mixed fruit (around 1/3-1/2 cup mixed berries)
10-12 almonds or walnuts - 120 calories

1:00 PM
Spinach and Mixed green salad, carrot, 1/4 cup cranberries
1 avocado
Water

3-4:00 PM
1/2 cup mixed granola with 1/4-1/2 cup raisins, cranberries, several apricots or prunes
1 scoop protein supplement

7:00 PM
1 cup long grain brown rice, 1/2 cup kidney beans, maybe firm tofu mixed in
small vegetable salad (lettuce, onion, radish, tomato etc.)
plus small snacks on fruit/veg through the day.

I also work a job that requires me to walk on avg. 6-8 miles per day, if that matters.

Sorry this post is long but I've gotten so much conflicting information from people I wanted to try to be as thorough as I could. Am I getting enough calories, too many, etc. etc? Just want to make the best use of time/energy. Thanks, happy training.

User avatar
Ted Trendy
Manatee
Posts: 420
Age: 39
Joined: Fri May 07, 2010 8:22 pm
Location: San Diego
Contact:

Re: Energy Needs Basics!

#2 Postby Ted Trendy » Thu Jul 29, 2010 9:41 pm

do you want more energy for your runs? like pre run? or energy in general?
PLANT BASED PERSONAL TRAINING - VEGAN POSITIVE ATHLETIC GEAR - MOTIVATION
Image
MONTHLY CONTESTS - NUTRITION - GROUP ACTIVITIES - TRIATHLON - MARATHON

mrreynol
Finch
Posts: 3
Joined: Wed Jul 28, 2010 11:22 am

Re: Energy Needs Basics!

#3 Postby mrreynol » Fri Jul 30, 2010 5:57 pm

Both? I do notice a slump after harder workouts later in the afternoon.. I can make it through the runs without feeling tired but would like to figure out a way to get more energy as the distances go up... I have a hard time eating more than 3000 calories in a day, anything I can change? Thanks again.


Return to “General Fitness/Other Sports”

Who is online

Users browsing this forum: Bing [Bot] and 1 guest