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:
1 cup unsweetened almond milk (40 calories)
1 medium apple
1 scoop protein supplement (26g protein, 105 calories)
8:30 AM post-gym
1/4 of a cup mixed nuts or small energy bar or equivalent, 250 calories
20 oz. water
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
Spinach and Mixed green salad, carrot, 1/4 cup cranberries
1/2 cup mixed granola with 1/4-1/2 cup raisins, cranberries, several apricots or prunes
1 scoop protein supplement
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.