"Several years ago I lost 30 pounds on weight watchers. As I trained for my first triathlon last summer, I found myself deviating from the program. I found myself hungry most of the time. Although I couldn't get answers at my meetings, I am guessing I may not have been eating enought of the right combination of carbs, protein and fats.
I am now training for several triathlons this summer and trying to lose some weight. How do I figure out the right combination of carbs, protein and fats to meet my goals?"
Triathletes and other athletes often assume that since they are burning many calories in training, they can eat whatever and however much they want. Training does require a good deal more calories in a day than someone who is sedentary, but it is quite easy to still create a surplus and gain weight. However, dieting or making weight loss a goal while doing intense training is not generally advisable due to the nutritional demands of training. Our bodies need quality nutrition to recover from intense exercise and provide sustained energy. Restricting calories to lose fat without a firm focus on the quality of your food may lead to muscle loss and decreased performance. While weight loss may happen naturally due to an increased daily caloric expenditure, it is not wise to exceed more than a 100-300 daily deficit.
What is most important during intense training is WHAT you are eating and WHEN you are eating it. Lean complete protein, vegetables or fruit should be the basis of almost every meal regardless of the time of day or training that day. Healthy, plant based fats such as olive oil, nuts, peanut butter, salmon and avocado are essential for proper hormone function. Carbohydrate sources should be from complex sources, such as oats, quinoa, whole wheat, high-fiber breads and cereals, and should be eaten before and after training rather than throughout and later in the day to optimize energy and recovery. Foods high in sugar and saturated fat, such as fried foods, should be avoided. Eating 5-6 small meals per day of a combination of protein, fat and high-fiber carbohydrate sources should prevent the hunger associated with a large volume of training. An example of a snack that would fit this description is some carrots and celery with hummus dip or peanut butter (measured!).
If you are concerned about gaining weight (or not losing too much!) you may try monitoring your calorie intake for a few days or weeks. A long day of work and training can leave you starving at the end of the day and going into a surplus of calories, rather than if you fed throughout the day. You may be surprised at how many calories you consume and what macronutrients comprise them. To estimate your calorie needs during training, multiply your current body weight by 10 and then choose a multiplying factor based on the following chart:
Sedentary (complete rest day, mainly sitting) = 1.3
Light activity = 1.6 (males), 1.5 (females)
Moderate activity = 1.7 (males), 1.6 (females)
Very Active = 2.1 (males), 1.9 (females)
Extremely Active = 2.4 (males), 2.2 (females)
Light activity = 1.6 (males), 1.5 (females)
Moderate activity = 1.7 (males), 1.6 (females)
Very Active = 2.1 (males), 1.9 (females)
Extremely Active = 2.4 (males), 2.2 (females)
I would classify moderately active as someone who sits for work yet trains intensely, and very active as someone who is on their feet and moving a majority of the day AND training. The first place to start when considering the type of calories is to make sure your protein intake is matched to your training needs. The general recommendation for endurance athletes is .5-.7 grams per pound of body weight, but if also strength training AND focusing on weight loss, I would increase this to 1 gram per pound of body weight to optimize muscle retention. Carbohydrate needs vary from person to person and amount of training in a day, so focus on consuming them before and after exercise and around your protein requirements the rest of the day.
Another important thing to consider is fluid intake. If you are exercising for 60 minutes or less, choose water; greater than 60, make sure that you are also consuming electrolytes (ie a sports drink) or water with a gel pack. Don’t forget that those calories count too! Continue to drink water for hours after exercise, especially after a great amount of water loss due to sweat.
I hope this helps!
Krista
Sources of information:
Dr. Nancy Clark’s Sports Nutrition Guidebook
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