For some while now, probably as far back as March when i did the half marathons i feel i have been struggling to recover from runs. Any run over 5 miles i will ache for days after where as previously i would have felt good and strong again within about 24 hours. I decided to evaluate what i was eating and see if i was lacking somewhere. Quite shockingly i was about 1000 calories short on where i need to be in comparison to calories burned. Also i was very low on protein intake. No wonder i have been struggling to recover and getting small injuries appear! My diet was looking like this:
Banana and coffee pre run
Breakfast – Oats 60g, Rape Seed Oil 30ml, Honey 5ml
Lunch – Tomato and Onion Pasta
Dinner – 3 x Chicken Thighs, Cous Cous 130g
This was coming in at approximately 1340 calories and only 64 grams of protein! To maintain body weight i should be consuming 2000 calories add running to that i should be consuming about 2500 calories. I can see obviously why i haven’t been recovering very well.
So i sat down and made some tweaks to the above adding some extra foods in to bump up calories and protein. Now the diet is looking like this:
Pre Run – Banana and Coffee
Breakfast – Oats 60g, Rape Seed Oil 30ml, Honey 5ml and added Whey Powder 25g
Lunch – Tomato and Onion Pasta with Cheddar Cheese 50g
Mid Afternoon – Whey Powder 50g and Rape Seed Oil 30ml
Dinner – 3 x Chicken Thighs, Cous Cous 260g and Spring Greens (or other leafy veg)
With these adjustments the calories are now 2300 and protein is at 148g which is a decent improvement and i hope will help my recovery after runs. I always felt what i ate was quite good but i just haven’t been eating enough. Hopefully this will help with my long term goals of increasing the distance that i run as well. Thanks for reading and i hope to update you with another post soon.