I'm still hungry....what can I eat?

[BrassicaBabe]

V loosely, I'm a runner. But I'm also trying to lose weight. The downside is that running makes you hungry.

I've eaten 1700 ish calories today. But ran 10 miles. It was a hard run and took 2 hours. It also seems now that I've got a cold.

I'm still hungry. Actual hungry not "oh, it's the evening and I fancy food".

What do you reckon is a healthy or reasonable something to plug the gap?

Off the top of my head I would go for something like
Scrambled egg on toast
Greek yoghurt and berries
Apple slices and peanut butter

Also, if you are calorie counting, don't forget to factor in your exercise as 1700 calories doesn't seem enough if you are running 10 miles.
What is your weekly mileage and how much are you trying to lose? It's a bit tricky with running as you still need to keep fuelling properly.

Greek yoghurt, banana and peanut butter is always good
Depends, what do you fancy, sweet, savoury...?

Thanks! Heading to the kitchen for egg/toast.

I'm not really calorie counting. Seeing a sports nutritionist to help educate me on healthy eating (I've got 30 years of dieting under my belt 🤦‍♀️) and to help me adequately fuel my training.

Generally we're going on principles like:
Learning to properly eat before I run (no skipping meals or running fasted)
Having a prompt protein based recovery meal (I used to skip eating after a long run because I don't feel like it)
Not eating my exercise calories as a nod towards trying to lose weight

Did you fuel during your run?

I feel like I’m coming down with something if ever I exercise on too little fuel. You might find you feel better with a bit of food in you.

Yep. I had a gel every 30 mins during my run. Had a large glass of milk as I finished, followed not too long afterwards with some Greek yoghurt.

I know what you mean about feeling rubbish though if you get the in-run fuelling wrong. I've felt pukey mid/post run in the past.

Is it normal to do long runs on 1700 cals?

I haven't run for a few years but I am trying to lose weight and had to cut back on exercise.

Dunno really. I'm still learning. But I think it's about the wider picture. I had eaten well, yesterday and all week. Consistent I think being key. The difference today was that I had 2 crumpets and peanut butter for breakfast ahead of my long run. On others days I would have had a little less and maybe more protein focused.

Also, part of my work with the nutritionist is focused on eating so that I have the needed energy to train and recover. Rather than just losing weight but crashing when I tried to achieve my exercise goals.

Confused
does the nutritionist expect you to do ac10 mile run on 1700s?

of course you are hungry, hopefully you've eaten something substantial.

She doesn't want me calorie counting at all. Not all calories are equal etc. We're focusing on 3 healthy adequate meals a day, fuelling (long and short term) before during and after exercise, good recovery food etc. not restricting any food groups, but steering slightly higher carb before exercise and higher protein after exercise. Def wouldn't want me restricting if I was hungry. I just didn't quite know where to pitch it. Too many years of restricting either calories or food groups. It takes time to find a healthy approach when I've probably never had one.

When I'm dieting I always have boiled eggs, full fat cottage cheese, crackerbreads and full fat Greek yoghurt in the house. Then if I have a hungry day I know I can quickly grab something that will be filling but not hugely calorific or sugar spiking.

Langley Farms full fat cottage cheese is bloody lovely as is the Sainsburys extra special (or whatever their luxury range is called) full fat greek yoghurt. Can easily be eaten just on its own and enjoyed.

Ooh, I've not had cottage cheese for decades. Good call. Especially good quality and full fat.

Oh I love cottage cheese on marmite rice cakes
It's good with everything but the bagel seasoning on top

Linking this as they have a range of seasonings you can mix with Greek yoghurt etc as well as everything but the bagel

https://condimaniac.com

Eggs or Greek yoghurt - protein really needed after 10 miles!

I burn around 1200 calories during a difficult 10 mile run - no wonder you are hungry! I can understand not counting calories exactly but surely you’re looking for a small deficit. You probably use 1600 - 1800 calories just in your day to day existence so with a run on top should be aiming for around 2300?

Too big a calorie deficit when running makes your body scrimp on non essential stuff like immune function, hair growth and scar repair. Your metabolism will slow. Altogether not great.

I run around 25 miles a week and am active. My total calorie burn is about 2600 per day and I aim for about 2000 - 2200 to gradually lose weight. It’s working better than when I ate less and I’m experiencing fewer injuries and muscle soreness.

Ps ‘not eating exercise calories’ makes sense if you’re doing a 3 mile plod a few times a week. If you’re running 10 miles, eat!