How to Manage the Marathon Munchies

The long runs required for marathon training can really increase your appetite which makes it more challenging to take in fewer calories than you burn.

Plus, it’s easy to fall into the trap of justifying eating whatever you want because you ran 20 miles.

If you’re training for a marathon and want to lose weight, be conscious about your food intake. Here are four ways to keep your appetite in check.

Manage the Munchies in Four Steps. . .

1. Refuel immediately after a long run. Have a high-quality recovery drink like Recoverite as soon as you come in the door. Then, make sure you eat a meal filled with wholesome carbs and protein, like eggs and a whole-wheat English muffin within 1-2 hours so that you don’t get ravenous.




2. Count your calories, if only for a few days. This can be a good way to get yourself back on track in the eating department. It can be a real drag, but it’s the only way to actually see what you’re really eating and when. Keeping a food journal can help you pick up on clues to when you get really hungry and are more prone to temptation. You can carry a small notebook and log everything or use an app like: LoseIt, MyFitnessPal, and MyPlate to track calories.




3. Eat real food. If you’re relying on packaged and processed foods you won’t feel very satisfied. Whole foods have more bulk (fiber) and will keep you full longer. Keep an apple and some almonds in your car or your desk at work for hunger emergencies.




4. Eat a healthy breakfast. Eating a healthy breakfast gives you a head start on good nutrition for the day and also reduces the overall calories that you’ll consume.
   

   A 2003 study in the American Journal of Epidemiology found that eating breakfast regularly is associated with a lower body weight.

   A word of warning: Not all breakfast options are created equal. Having a sugary pastry and coffee will only take you so far. You’ll likely experience a blood sugar crash mid morning and be more susceptible to poor snack and lunch choices.