I recently started training seriously for triathlons. a few things have happened. 1st, my appetite has gone from normal to INSANE - Even when I am full I still want more food. 2nd, I have gained nearly 15 pounds over the last 5 months and 3rd, where I have never craved or even really enjoyed candy previously, I now cannot get enough of junk food. I need to drop about 6-8 pounds to be back at a weight that is ideal for my body type. Any suggestions or ideas of what is going on? How can I stop this cycle?
studies show that exercise does not cause you to lose weight. If you couldn’t push past the starving feeling before to lose weight, you are not going to do it after exercising and you are just going to eat more. Stop eating. Make it feel like you are starving yourself. Eventually your stomach will shrink and you won’t feel like you are starving while eating less food.
OK, I’ll bite:
How much are you training a day/week?
When do you eat?
What do you eat?
How much do you eat?
What do you do when you’re not training (i.e. work, etc.)
Are you really going pro? When?
I’m training anywhere from 12-16 hours per week. I usually start eating around 10 AM and then eat throughout the day. Lunch is around 12, I eat several snacks from 2 - 5, dinner is typically around 5:30 and then I eat again post evening workouts. I eat everything. I’d say my average daily calorie intake is in excess for 4,000 calories, but I only weigh 120 lbs. I try to maintain a fairly healthy diet and I bring my lunch to work (for example I ate an edamame and asparagus salad, a pulled chicken sandwich and a yogurt for lunch), but I also breakdown a lot. Yesterday, for example, I was travelling for work and ate Three HUGE muffins, 2 bananas, 2 eggs, 4 pieces of toast and an apple before lunch, then had a tuna sandwich, a bowl of black bean chili, a Ben&Jerry’s cookies and cream ice cream cone, a NuGo Cranberry bar, a bag of Halls Vitamin C drops, and a bag of dried strawberries for lunch, and then ate and entire box of cheerios with Milk, a yogurt and 2 bananas for dinner - I mean come on! And I was still hungry! I work in banking, so my hours are fairly long. And yep, am planning to go pro. The plan is to qualify and then quit my job and do it full time.
I smell a troll.
You recently started training seriously, but are planning on going pro?
120 pounds, I wouldn’t worry too much. I guess it all depends on your height. However, even if you are short, this is probably a very good racing weight. Best thing I guess you can do is look at Pros Heights and Weight Status, and convert this to BMI. By the way, not everyone is the same, but you can get a good Idea of averages. As for the Halls Vitamin C drops or the Ice Cream I would opt for something else. You can indulge every once and a while, but try not to fall prey to the quick and easy meal too often. But at the same time I wouldn’t worry too much either. If I had to guess 120 is a fantastic racing weight. I know too many girls who starve themselves and make stupid decisions. Bottom Line if your hungry (not the typical boredom, I do not know what to do hungry) - Eat and try yo eat healthy. However, keep in mind your body is smarter than you - sometimes when you crave something that is high in fat, or salt, or whatever, your body is telling you you need to replace lost store of something.
Hope this Helps,
Chris
That is the plan, though I admittedly have a lot of gain and learn still. I took up triathlons last year on a whim and turned out to be ok. I’ve only done three races so far, so I am a definite newbie. My first race I finished in 2:57 on no training, and then 2:25 in my second race where I had trained about 5-6 hours a week for a couple of months. These were both last year and my friends encouraged me to put a bit more effort into training. In my first race this year - a half ironman - I swam a 34 in very rough waters, only 2 min off the top pro, I biked 2:28 (9 min off Lindsay Corbin who had the 2nd best bike time) and then bonked on the run (I barely ate or drank and lost 10 lbs in the race!!). I have a history in running so with a bit better preparation I think I should be able to run 6:45 miles off the bike with relative ease (was a nationally ranked runner in highschool and college). I have a lot to learn, but I’ve got my eye on the prize.
it does help -thanks. I think the thing I have found most disconcerting is just how significantly my diet and cravings have changed. I don’t mind gaining weight - most of which I presume is muscle, but I feel like I should be eating a health diet, and most of what I want to eat is not so healthy! Thanks for the advice!
I was about to say this sounds like BS, but a 4:55 at NO Half Iron, wow, triathlons do suit you just fine.
The sugar is normal as is salt. Your body is trying to keep up. The weight gain is most likely muscle in the legs and glutes.
The cravings, well, just try to only keep food around you that is healthy. I find that if I buy crap food, no matter how much I try to resist it, if I know it’s there, I will eat it.
Invest in cereals!!! Great snacks.
Good luck.
I work with a dietician who specializes in athletes. She has athletes do 2 weeks of no sugary food (ie candy and stuff) to break that sugar craving. Your goal is to eat whole grains or fruit to “kill” the sugar craving when you get it.
Eat more fat and protein and you’ll feel fuller. Hummus and eggs (not together) always make me full. Greek yogurt is another good choice.
I try to maintain a fairly healthy diet and I bring my lunch to work (for example I ate an edamame and asparagus salad, a pulled chicken sandwich and a yogurt for lunch), but I also breakdown a lot. Yesterday, for example, I was travelling for work and ate Three HUGE muffins, 2 bananas, 2 eggs, 4 pieces of toast and an apple before lunch, then had a tuna sandwich, a bowl of black bean chili, a Ben&Jerry’s cookies and cream ice cream cone, a NuGo Cranberry bar, a bag of Halls Vitamin C drops, and a bag of dried strawberries for lunch, and then ate and entire box of cheerios with Milk, a yogurt and 2 bananas for dinner - I mean come on!
carb carb carb carb. (the traveling stuff).
Protein and fat!
I used grapes and saltines to break my sugar addiction when it hits. And man does it hit hard at just the absolute worst times. At St. A’s this year, my buddies wife bought a large bag of peanut M&M’s. They didn’t last thru the night. And then I bought 2 more bags and they didn’t make it to race day.
PB&J gets me too. Very addictive, but I don’t want to start that thread again.
Saltines. Bland, but stops the craving.
I’m training anywhere from 12-16 hours per week. ** I usually start eating around 10 AM **and then eat throughout the day. Lunch is around 12, I eat several snacks from 2 - 5, dinner is typically around 5:30 and then I eat again post evening workouts. I eat everything. I’d say my average daily calorie intake is in excess for 4,000 calories, but I only weigh 120 lbs. I try to maintain a fairly healthy diet and I bring my lunch to work (for example I ate an edamame and asparagus salad, a pulled chicken sandwich and a yogurt for lunch), but I also breakdown a lot. Yesterday, for example, I was travelling for work and ate Three HUGE muffins, 2 bananas, 2 eggs, 4 pieces of toast and an apple before lunch, then had a tuna sandwich, a bowl of black bean chili, a Ben&Jerry’s cookies and cream ice cream cone, a NuGo Cranberry bar, a bag of Halls Vitamin C drops, and a bag of dried strawberries for lunch, and then ate and entire box of cheerios with Milk, a yogurt and 2 bananas for dinner - I mean come on! And I was still hungry! I work in banking, so my hours are fairly long. And yep, am planning to go pro. The plan is to qualify and then quit my job and do it full time.
What time do you usually wake up? This, to me, seems pretty late to start eating (assuming you have normal working hours). Making sure you have a complete breakfast is probably the most important thing in terms of regulating your hunger throughout the day. It really does set the tone for your metabolism for the rest of the day.
Landyachtz nailed it…although he indicates that 10AM is pretty late to start feeding.
Its way too damn late, you’ve starved your body by then and are playing catchup all day. Eat early and watch your training performance improve.
My law firm is Mikelson & Mikelson. Hence, a big bowl of M & M’s in the lobby. Usually peanut. I feel like I have to put on blinders like race horse to get out the door without grabbing a handful. Peanut M & M’s are un-Godly good.
X2 on buying healthier stuff. If you surround yourself with good food its easier. But I am about the last person to give nutrition advice.
How many grams of fat and protein should I be eating every day? Someone else told me to eat more protein, and I actively focus on trying to eat a lot, but does that mean 60g, 100g, 200g? What is sensible for triathletes and someone of my size (5’7, 120 lbs)?
I do agree that breaking the sugar craving is imperative, its just once I breakdown there is no stopping me. The term “moderation” does not exist once the bull has been let out of the gate.
Exactly! If I stop all together I am ok, but if I treat myself, then it is all over, I fall into a cycle of non-stop junk! I like the concept of everything in moderation, but when it comes to junk food I have no idea how to moderate myself.
That is good advice and I have tried that, but I find once I start eating in the day, it is all downhill from there. I tried eating early in the AM, but then I just ate more vs less throughout the day.
"Sports Nutrition for the Endurance Athlete", Monique Ryan.
Everything you need to know…
As an fyi, and please take this as well meaning advice from someone who has quit a job they weren’t in love with, I found your professional profile with one google search (3rd hit). You might want to consider keeping things on the downlow till you’re ready to make the leap.
I’ll leave the dietary advice to people who know what they’re talking about suffice to say that exercising to the point where it throws your judgement out of whack and you develop uncontrollable dietary cravings sounds risky to me. I’d recommend backing off till you’re comfortably balanced and building up again gently.
Just my $0.02.