Even though my multi-sport (duathlon) season is over for 2004 I am still in training for a half-marathon. What I have found even though I have ramped my training down somewhat I am still constantly hungry.
At the peak of my training I work out six days a week - running, cycling, strength work - and believe it or not, weigh more than I ever have. I’m 53, 6-0, 230, big frame.
Before training in the morning I will have a Clif Bar or Breakfast Cookie, and coffee. Before a heavy or long weekend training day or a race I will eat a full breakfast.
After training and before work I eat breakfast, then a good lunch, and full dinner, but find myself hungry mid morning and mid afternoon every day, and eat apples, pretzels, sometimes regular Pepsi.
Well, shoot, that’s not a day’s worth of meals. I eat all that for brunch.
I’d suggest something a little heavier for breakfast. (Waffles, French toast, or at least a heavier cereal.)
For Lunch I’d add more vegies and fruit to snack on. I eat a lot chips also.
Suppers okay, but I’d recomend eating something for desert also.
real oatmeal always satisfies for brekfast, though I still don’t last until lunch without a snack. Check out gordoworld.com for gordo’s suggestions on diet. He is stricter than most, but there are good ideas. Fat free cottage cheese is high in protien and low in calories (& fat free obviously) so it make a good snack (I usually mix in pineapple chunks.)
JRH makes a good point–eat more than three times a day. Every two hours is good. Small portions, a balance (what the balance is depends on what you are doing, i.e. training or laying around) of fat, carbs, protein. You will never be hungry that way. SInce you are never hungry, you are less likely to overeat.
as some have stated, add some fruits and nuts (almonds) throughout the day. besides breakfast, lunch and dinner i have no less than 2 snack periods during the day in which i eat an apple or banana and some nuts. also, eat more foods high in fiber, that will help curb some of the appetite - ditch the cheerios - even total raisian bran has a bunch of good stuff in it, including fiber. or try granola.
When I used to eat a high(er) carb diet, I would end up ravenously hungry after about an hour. I now try to eat something with protein first thing in the morning, be it peanut butter or granola with nuts. Combine a little more protein with a few dedicated snack times and you should notice the difference.
I’m eating an A&W Sausage n’Egger right now and am revelling in the sweet taste of protein!! The joys of training enough so you can eat anything…
Ditch cheerios? Are you sure? I know its “processed food” but I figure it is made with oats and the milk is a good source of protein. Doesn’t the combination of the protein lower its glycemic index? I’m at two bowls per day minimum. Usually as an afternoon snack.
