I recently sat down with my nutritionist about why I always gain weight during marathon training. No matter how good I ate, I always packed on 5-8 pounds during training…and it ain’t muscle, let’s just say that. I can’t tell you how many non-runners say “oh you are just gaining muscle”….umm, no. I’m not lifting heavy at the gym that’s for sure and I’m pretty sure my flat booty isn’t getting a rounder or bigger because of the hardcore squats and lunges
I’m doing I should be doing.
I had been seeing him for a while and he finally said that some runners just gain weight. Some bodies just go into stress mode and want to hold onto ALL the glycogen as fat. I may be one of those people. It’s not a number on the scale for me, it’s how my clothes fit and my clothes STILL are not fitting. Shockingly enough they fit about a month after Paris when I wasn’t really training. Fast forward to MCM training and I’ve put on about 5 again. But when we really sat down to evaluate why I was eating, we THINK we may have found the problem. When my coach (also nutritionist) asked me what I ate after my runs I told him a protein bar. He said, ok….what protein bar? How many carbs in it? Ummm, a Quest bar…DOH, it only has 2 grams of carbs in it. I wasn’t replacing my glycogen stores…AT ALL. So because of this my body was taking the “sugars” I consumed from the rest of the day and probably storing it as fat. Wow, I really couldn’t believe that I had missed that. I always thought a protein bar was a good option…..and it is, as long as it has CARBS in it!
So over the last few weeks I’ve really been focusing on replenishing my glycogen stores within 10 minutes of finishing my workout. They say within 40 minutes is ideal. Sometimes I need something quick and on the go and I will still have my Quest bar if I want, but I also need to throw in 2-3 clementine oranges with it or I’ll have a chocolate milk. But sometimes I have the time to prep something more so it’s not the same thing day in and day out.
The National Council on Strength and Fitness recommends a good recovery meal that has a 3:1 ratio of carbs to protein. Approximately 1 gram of carb per kilogram of body weight and 20-25 grams of protein.
I’ve put together a little Link Love of some great recipes that are perfect for recovery snacks or meals! I’m linking up with Farrah from Fairyburger, Emily from Whatever Floats Your Oats and Esther from Chocolate Runner Girl and Annmarie from The Fit Foodie Mama for Foodie Friday!
Ya’ll know that I think Freekeh is awesome. I have a bunch in my fridge and have been eating them one after every run!
Lite, fresh, and full of great Omega fatty acids!
Mint chocolate chip, my favorite flavor combo!
Gotta love the quinoa!
Some of my favorite protein pancakes that I’ve made!
Cherries are where it’s at! And if you don’t have fresh or frozen cherries, throw some cherry juice in there instead!
Cherry, Basil & Provolone Grilled Cheese via Cotter Crunch
Lindsay has some seriously amazing recipes. I’m not gluten free, but she makes me want to be! And this sandwich looks amazing..I think I would throw a few pieces of turkey in their too for some extra protein!
Almond Chia Protein Fudge via Mommy Run Fast
I made these last week and they were gone in a day….yea, THAT good. I had to hide them from the hubby.
One of my new favorites…coconut rice
Double Chocolate Fudge Protein Bars via Running with Spoons
Amanda’s recipes are always great. I’ve tried a handful of them and they never disappoint!
Peanut Butter Bites via The Healthy Helper
Can’t go wrong with bite sized peanut butter bites!
Cherry Chocolate Chip Energy Balls via Hello To Fit
Loving the ball shaped snacks. Cherries are full of the good stuff to help with inflammation, so perfect after a run to help with muscle recovery!
Oatmeal Cookie Protein Smoothie via The Fit Foodie Mama
Annmarie has some amazing smoothie recipes and a cookie I can drink? Yes please!
Blueberry Vanilla Chia Pudding via The Fit Foodie Mama
I’m digging chia in any way I can get it.
Blueberry Oatmeal Breakfast Bake via The Fit Foodie Mama
Blueberries, oatmeal, nutbutter oh my….
Double Chocolate Zucchini Protein Muffins via A Whisk and Two Wands
I’m loving baking with zucchini lately!
Greek Yogurt Blueberry Pancakes via Running in a Skirt
More blueberries, full of antioxidants!
Quinoa Breakfast cereal via Run with Sole
Quinoa one of my favorite grains. I’m loving it as cereal these days!!The Ultimate Post-Run Recovery Recipe Roundup via @suzy399 #sweatpink #fitfluential #healthychoices #running… Click To Tweet
What do you usually refuel with after a run?