Maintaining weight whilst training regularly can be a constant battle. What goes in usually ends up being expended. Therefore, it is difficult to ensure that enough fuel is put in the tank to avoid weight falling off. It is a struggle, but I am learning, and thankfully I am now at a stage where weight loss is not a problem, as long as I keep on top of it. My focus is on maintenance and if I put on a few pounds, it only acts as a security blanket to injury. Ensuring you are eating enough doesn’t have to be a chore, it can be enjoyable. It is what you make of it. I always believe it is better to eat more than you need than not enough.
So what do I do to ensure I keep the weight on?
Healthy fats. Nut butter, in particular Almond butter is something I now swear by. Not only is it high in calories, it is also super tasty!
I apply lashings of it to toast in the morning, and a large tablespoon to porridge oats, dip apple in it, mix it into yogurt. The possibilities are endless. Nut butters are such a good way to increase your calorie intake without even noticing. Avocado is another life saving ingredient. Served with eggs, on its own on toast, in sandwiches. I often use it as an alternative to butter in sandwiches as I don't like butter.
Lots of calcium. I am very conscious of taking in enough calcium rich foods. I had convinced myself I didn’t like anything with calcium in it, and stripped my diet of it. This was not a good move! We need calcium to maintain a good level of bone health. Calcium rich foods have now become my friend. I eat yogurt in tablespoons multiple times a day and I even eat it with curry. I add feta to pasta, I drink milk after every session and if I haven’t fallen asleep, I have another glass just before I go to sleep! One of my favouriteeee things is the homemade rice pudding my mum makes. So, when I’m lucky enough to be home for the weekend, I ensure I get a big batch made. It’s creamy heaven!
Carbohydrates. This has always been a food group I have never scrimped on. I LOVE carbs, and so should everybody else. Carbs are not something to be feared of. To us long-distance runners, they are golden. I eat carbs at all 3 meals of the day, and I wouldn’t ever not do that! If a salad is what you fancy, it isn’t complete until you have a nice, crispy, fresh loaf to go with it in my eyes. Otherwise, how is that supposed to fill me up?! I eat a lot of grainy bread, pasta, rice, you name the carb and I probably eat it! One, because I enjoy them, and two, because I need them. Carbs are not a ‘bad’ food. No food is bad, you just need everything in moderation and more of the foods that are going to repair and protect your bones and body. Carbohydrates help provide us with slow releasing energy, vital for long-distance runners.
This is just a little insight into what I do. What works for one person, may not work for another, but these are a few things I have found have helped me. There are lots of other ways I make sure I get enough nutrients throughout the day, but these are the key things I do.
How do you keep the weight on whilst training? Would love to hear from everyone!
I love to run and I love to write, so I write about running!