Training for a half marathon and weightloss?

RentDayBlues

So I'm currently training for a half marathon in July - its going to be tough but I'm very dedicated to completing it no matter how long it takes, no time in mind just to get to the finish line in one piece and raise some money for charity.

Anyway, back to my question. I'm currently trying to lose weight so am on a restrictive 1500 calories per day. I want to make sure I'm eating well in order to be able to perform well in my runs but also need to ensure the weight loss continues, I have a lot to lose and an under active thyroid which makes it more difficult (but not going to use this as an excuse)

So if anyone can give me some advice on the best food to be eating, while maintaining my calories that would be great. I'll give an example of my daily intake and the corresponding exercise, I know I need more rest days but its hard to fit everything in!

Breakfast - Muesli with low fat natural yogurt, grapes and blueberries. Black Coffee

Lunch - Tend to try to change this everyday but would include: Pasta Salad, Baked Potato, Omelet, Tomato Salad, Soup and a yogurt. I would have the more carb laden foods on the day I do my longer runs or have a game.

Dinner - Chicken, fish, wholegrain/basmati rice, all homemade sauces normally tomato base, red meat and always lots of veg. Dessert would normally be a yogurt too.

I play football and train on Mondays and Saturdays, with games on Wednesdays. I then try to fit in my running training around this so normally Tuesday, Thursday and Sunday shorter runs and longer runs on Friday. If I can I take Saturday off or if I'm sore/tired I switch the longer run to Saturday and take Thursday off.

All advice really appreciated

RoyMcC

Seems to me that, short of obtaining specialist nutritional advice, that food regime is excellent - if you can keep it up. However (and there are others on here more knowledgeable) 1500 calories sounds dangerously low if you are running or playing footy daily. As you've identified you will struggle to maintain your running if you are underfuelled.

I imagine you're a bloke cos girls don't play football

You could try stress, which I've found works wonders for the weight

RentDayBlues

RoyMcC, sorry wrong on the sex, totally female!

I've worked out my metabolic rate and then my weight loss rate so 1500 is a little low, I think I might allow myself some extra calories on the more intensive days. Thanks for the advice

ecoli

Your diet seems pretty good to me the one tip i would advise would be rather than having three meals a day why not try to break it up into 5 or six meals a day eating the same amount of foods. This aids the speed up of the metabolism and will burn help burn off excess fat. You also mentioned you try to eat high carb foods but try to check that the carbs that you are eating are low GI carbs otherwise you body wont process them as quick and you will not get down to you optimum racing weight.

RentDayBlues

Thanks Ecoli - I'll give that a try and see how it goes

Macanri

ecoli wrote: »

You also mentioned you try to eat high carb foods but try to check that the carbs that you are eating are low GI carbs otherwise you body wont process them as quick and you will not get down to you optimum racing weight.

What are GI carbs? And which foods contain them?

shg101

RentDayBlues wrote: »

So I'm currently training for a half marathon in July - its going to be tough but I'm very dedicated to completing it no matter how long it takes, no time in mind just to get to the finish line in one piece and raise some money for charity.

Anyway, back to my question. I'm currently trying to lose weight so am on a restrictive 1500 calories per day. I want to make sure I'm eating well in order to be able to perform well in my runs but also need to ensure the weight loss continues, I have a lot to lose and an under active thyroid which makes it more difficult (but not going to use this as an excuse)

So if anyone can give me some advice on the best food to be eating, while maintaining my calories that would be great. I'll give an example of my daily intake and the corresponding exercise, I know I need more rest days but its hard to fit everything in!

Breakfast - Muesli with low fat natural yogurt, grapes and blueberries. Black Coffee

Lunch - Tend to try to change this everyday but would include: Pasta Salad, Baked Potato, Omelet, Tomato Salad, Soup and a yogurt. I would have the more carb laden foods on the day I do my longer runs or have a game.

Dinner - Chicken, fish, wholegrain/basmati rice, all homemade sauces normally tomato base, red meat and always lots of veg. Dessert would normally be a yogurt too.

I play football and train on Mondays and Saturdays, with games on Wednesdays. I then try to fit in my running training around this so normally Tuesday, Thursday and Sunday shorter runs and longer runs on Friday. If I can I take Saturday off or if I'm sore/tired I switch the longer run to Saturday and take Thursday off.

All advice really appreciated

I'd agree that 5 smaller meals are better than 3 larger meals.

But with all the training you are doing, and going to be doing between now and July, calorie restriction seems over the top IMO. If you eat properly (like the foods you have on your list) you should not need to be hungry ever. Cut out processed foods, snacks, sugary drinks and alcohol and the weight will take care of itself with that regimen.

ecoli

Macanri wrote: »

What are GI carbs? And which foods contain them?

Use breakfast cereals based on oats, barley and bran
Use breads with wholegrains, stone-ground flour, sour dough
Reduce the amount of potatoes you eat
Enjoy all other types of fruit and vegetables
Use Basmati or Doongara rice
Enjoy pasta, noodles, (brown rather than white)
Eat plenty of salad vegetables with a vinaigrette dressing
Low fat ice creams also contain low GI for treat

Macanri

Thanks Ecoli, Eat most of that list regurarly enough. What's wrong with the poor auld spud?

meathcountysec

Low GI foods give off their energy slowly so you do not get the rapid swings in blood sugar levels.