How Much Should Runners Eat?

How much should runners eat? And is there supposed to be some hidden, magical answer to that question? We take this video to dive into some quick and easy ways to first find out if you're under or overeating. From there we explain why that's important and how it relates to reaching your body composition and performance goals. We top it all off with some live input from YOU, our fellow running friends!
The quick and easy way to know if you're under or overeating and why that's important if you want to reach your body composition and performance goals.
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[@hannahw6464]

Oatmeal is Running 101

[@justpractice]

This video is really helpful! i have been struggling on what to eat ever since I been running. It turns out my diet has pretty much reflect what most of these runners eat. Morning: oatmeal + banana + raisen/strawberry/peanubutter Lunch: stirred fried vegetables + protein; or salad + protein Dinner: 1/3 carbs + 1/3 protein + 1/ vegetables Snack: 1 juice pack

[@mistyfiello5262]

That poor guy had to admit he had a burger and fries. This video is very helpful. Thanks.

[@evelyntang6872]

Love the interview style! Would love to see more of these :)

[@richardmorschel6266]

As always, great advice! Thank you!

[@hornedgod2873]

Exactly what I need to know every time. Thanks so much.

[@northernninjarunner5506]

Hey Coach Elizabeth 👋 Great video and great to see the sun. Cold and wet in 🇬🇧 I have cut back on the treat foods, eating more healthier. Thanks for the recipes 👍 Park Run tomorrow. Another PB last weekend 30:05 (5 seconds I was gutted), 10k Trail Race on Sunday. Is TRE coming to The National Running Show in January 2020? Have a great weekend see you on the trails 👊

[@mr.balawis9948]

Straight to the point. This is how you make a vlog. Great job

[@kryziaa]

just listen to your body when you eat. be mindful of the quality. the quantity depends on how you feel that's why i recommend eating without distraction to really know if you feel full/satiated.

[@gavinmaboeta6401]

Thanks. Great info presented well.

[@andrewreinwand4942]

Great video! However i am not a huge oatmeal fan so seeing so many people say that makes me cringe lol. Generally my meals are (the 1 and 2 does not mean i have 2 of each meal, but what i rotate through so i don't get bored) Breakfast 1 - 3 eggs and toast, OJ or a fruit/kale smoothie Breakfast 2 - sausage links, yogurt, OJ or a fruit/kale smoothie Lunch 1- turkey and cheese avocado tortilla wrap, carrots and / or sugar snap peas, chips or pistachios Lunch 2 - broccoli and cheese soup w/ bread/crackers, some vegetable Dinner 1 - chicken tenders, pasta and veggies Dinner 2 - fish, pasta and veggies Misc. snacks - Clif bar, oatmeal w/ bananas, yogurt w/ honey and walnuts, almond butter and toast, apple w/ PB, english muffin w/ PB and raisins, pasta, pretzels w/ PB

[@jaafarawadallah514]

Thank you for the tip that was amazing

[@thibod07]

Excellent coverage of the topic! Thank you! I never made changes to the way I eat to accommodate my running. I lost some weight at first but then my weight stayed stable. I only run because I like it so I do not believe that changing the way I eat to improve my running performance would be appropriate. I eat healthy I.e. no process food or sugar and I follow the meditarean diet. It works well for me. I do not run longer distances than 10 kms at the time. The big advantage with that approach is that I only depend on real food for my energy. I tried running a race after a fast of 16 hours and the only issue I had with was a little lack of energy at the end of the race which is not a big deal. So life is good. In short a healthy balanced diet with a lot of vegetables is all what I need for the running I do.

[@timliking9608]

7

[@timliking9608]

8

[@xxdrowssapxx1]

This video was so needed. Learnt about REDS for the first time. I run roughly 4 miles daily. I really feel i undereat some days and overeat on other days. Somedays i feel stuffed and lethargic, other days i feel super prone to being injured. I think undereating could also cause slow wound healing. Its pretty scary because i never used to have this when i was inactive. But now that i run so much more, and am of a lowish weight, i find injuries tend to heal slower on days i undereat.

[@robertshay9235]

Can’t wait until the Chicago marathon this weekend!!!! TRE gonna be there?????

[@curraheewolf]

The biggest thing I've found out is. Do what works for you. What may work for me, may not work for you. What may work for you, may not work for me. It doesn't happen overnight. Just like when we were babies, you have to crawl, walk, run. Running is like that. It doesn't happen overnight. You have to use the crawl, walk, run method. It takes time. I eat small meals. I only eat when I'm hungry. I ask myself when I looking in the refrigerator. "Am I hungry? Am I really hungry right now?" If not, I shut the refrigerator. I eat small meals so I don't bloat. "See, this may work for me, but it may not work you." It's a process. It takes time to figure out what works for you. Run in the morning. Run after work. Run outside. Run on a treadmill. Eat this, not that. Another thing that helps me, I keep a journal. It helps A LOT. Good luck everyone. Take care and be safe!

[@johngardner1898]

I've got a 50K in 47 hours. Excellent timing TRE!

[@TheFiku]

gj

[@cmjensen]

John Gardner hope it went well!

[@johngardner1898]

It did go well! I finished happy, wet (in the rain), and with plenty of time to spare at 7 hours, eighteen minutes. 😊. All the nutrition and training tips really helped. Thanks TRE!

[@cmjensen]

John Gardner nice, congrats!! 💛

[@daniellepage3858]

What if you're experiencing symptoms in both categories of under and over eating?

[@jupiter2150]

If you're a morning runner like me, I eat the most calories for dinner before 6pm then don't eat until the next morning around 8am then that will be oats. Then eat light through out the day. Days off balance the meals.

[@rude_broccoli]

So if you were overeating you would expect exactly the same signs as undereating. Great advice. Good think I watched.

[@candace6893]

i think that’s because usually when one starts underrating their body goes into starvation mode and stores up fat and or carbs since it’s unsure of when the next meal will be or at least the next sufficient meal! God bless you!

[@daxhansen]

Be mindful of every bite. Enjoy your food and really feel it and taste it. Put your fork down between bites. I'm a recovering speed-eater (mess hall conditioned military family)

[@SatisfyingWhirlpools]

I need to eat WAY more. I've been stuck below 130 lbs for years despite being 5 foot 10.

[@Bionicbreed187]

My man went to Red Robin. Fucking real one ☝️

[@alyssacascos8665]

What I typically eat: Breakfast: . oatmeal, banana, blueberries, almond milk . Green juice Lunch: . Salad with kale, spinach, almonds, and cucumbers . Protein shake using garden of life sport protein powder with almond milk . Sometimes I have another green juice depending on how I feel Dinner: . sweet potato . Quinoa with kale . Broccoli Snacks: . Tumeric tea . 3 cutie oranges . Tumeric sweet potato soup if I am extra hungry! A food diary is a great idea! I need to try that because I have been feeling more depleted in my runs lately☹💕👟

[@audreyv5406]

not enough carbs post run!

[@user-zu1sh7mc2o]

Is it ok to skip breakfast and do fasted cardio? What general calories would you say is good for a 26 year old female who runs 20-45 min a day?

[@nathaliehernandez6180]

I dont eat until 9:00 so its ok to postpone breakfast depending the time you wake up

[@leejordan6647]

I also lift weights (strength training).....so I do tend to eat btwn 2300/2500 cals.......running 4 days a week. My protein level is a bit high...but I also eat mostly vegetarian meals🤷‍♀️

[@Rich.3938]

Youre eating too little broh

[@dewrunning]

As an "older" runner, I have discovered that eating healthy is paramount for running, but is also extremely expensive, which is difficult on a limited income :-/

[@dewrunning]

@James Alex - Thanks, never thought of frozen veggies .... I don't/can't cook very well, so anything I can boil in water like frozen verifies is perfect - thanks again !

[@chu88y1]

Even I can cook steel cut oats. Not mushy like oatmeal. I also buy frozen salmon burgers at Costco. They have turkey too.

[@dewrunning]

@@chu88y1 - Thanks, I cook oatmeal fairly well (and too often). Never thought of frozen salmon burgers ! thanks again ....

[@AntonetteCleophas]

Thanks,I wanna start my journey of cross country runner this vacation what type of food should eat before exercises

[@TheRunExperience]

Depending on how long the runs are, oatmeal is always a good option about 45 mins - 1 hour before the run. :)

[@chu88y1]

Constant protein intake or else I will pig out if deprived too long.

[@jeanshepherd7185]

buckwheat with cherries and almond butter, vanilla hemp milk poured over

[@landon5124]

I’ve been over eating and I’ve felt the knee aches and back aches but atm I’m skinny and I’m trying to gain weight since I’m so motivated to better myself right now What should I do ?

[@deborahalston9751]

Lndn add strength training into your routine and have about 1.5 grams of protein for every kg of body weight per day.

[@xxxglowinthedarkxxx]

I find that a big carby meal the night before helps me - I tend to run in the mornings just on a cup of coffee

[@ajgmz]

Yh it helps cuz carbohydrates absorbs in the bloodstream overnight

[@chris123chris82]

Sounds like everyone eats a ton of carbs and not enough protein... I normally eat a few eggs with breakfast for some proteins.

[@sajaltarofdar2484]

I heard coffee reduces bone density. Is this right?

[@jasper2point0]

Ok, I do believe you made this video to make me feel bad as I was watching it while eating a pack of biscuits(cookies) listening to you talk about over eating. I must admit I must get in control of my diet as I'm gaining weight while training and doing races. Great video, thanks again for the advice Coach Elizabeth.

[@rose360x1]

I have both under and overeating issues😱

[@user-zu1sh7mc2o]

I feel when I am not working out I have a good feel for when to stop eating and what I should eat but when I’m training I have no concept of this

[@joeljenkins5873]

Coffee is the best food period. For runners and non-runners alike. Coffee=life.

[@helphelpimbeingrepressed9347]

Performance enhancing substance it is, food it is not! :)

[@scifigrl23]

Except for people like me who are allergic to caffeine. And no, decaf is NOT caffeine free.

[@BT_Spanky]

I’m currently running 4 miles a day, 6 days a week. For the past few months, I’ve only been eating one meal a day. My cheat meals is on my rest day.

[@shamray28]

Omad diet

[@sparkey3800]

How lol

[@MacaSkys]

I think you shall check on your diet xd

[@horse-4598]

At least eat something after your run

[@peterhellyer6916]

I find it hard to maintain my weight running help me!

[@rockerune]

Looks like the dog is wondering about this as well

[@elijahsargent6778]

2:27 looks like Joe Root, anyone?

[@soniczforever5470]

Im not sure I love running and walking today it was 2 and a half hours. I had to eat about 1800 calories though I'm seven stone 2. Some days I'll eat as much as 3000. Im a very thin boned lady and can get away with it though it's not always the best look. I've trouble eating too little or far too much. I gained seven pounds during quarantine was gaining 2 pounds a week and then lost weight within a day or 2. Is this unsafe? My deficit is 1000 calories today have run for over 2.5 hours. Habe tried extra meal to keep deficit reasonable. Get short of breathe is that unsafe? Sometimes I worry I'll strain my heart. I forget to eat and run or walk too long. I feel kind of silly asking that question. Thinking of getting glucose monitor as I get very sick after long runs. It's hard for sugar to go back up. Yes I am an anorexic but trying to learn how to fuel properly.

[@Kelly_Ben]

I highly recommend you watch natasha oceane. You'll love her

[@BigRed2]

ehhh always an add for picky oats

[@ambergorman4632]

I ALWAYS eat banana on toeats and actimell allso portage and jam😋

[@darsin7053]

No pizza?

[@notverysur3rightnow145]

I lost my period because I ate 1200 calories a day I eat at maintenance now

[@Sarah-km2ec]

i don't reward myself with food anymore, the reward is the run itself and the food is only as a tool. if you eat for function your life will be better..

[@steveN-hn4fo]

I have to eat in th middle of the night,any advice,?

[@ABABABABABABABABABABBBBBB]

steve N bad for digestion, eat something easily digested like fruits

[@Kelly_Ben]

Me too! Cheese and crackers at 0030 is a common thing. I know I need more than a smoothie for lunch, I just don't make the effort. I also pig out on questionable foods on occasion.

[@78ovation]

porridge!

[@Itsmemrnugget]

Did dude say 3 bananas for a snack 🙀🙀🙀

[@TheFiku]

I got my first ever 1/2 marathon tomorrow. I havent run over 20km in a while. a week ago I did 15k in 1:04:30

[@ipoh1213]

跑步🏃跑步🏃跑步🏃

[@Arid379]

Philly cheese sandwiches from yesterday dinner

[@dtaylor4200]

So bananas are the common denominator 🤔

[@respergu13]

Oh noes! I think I’m overeating ! 😀😀

[@Wallace773]

Seems like some of these guys are burning a ton of calories and barely eat is that why so many of them look like twigs

[@chromebook1361]

i try to eat about 5000 calories a day im guessing its about right

[@andrewbryan9363]

🧐

[@jaklein88able]

I dont eat like anyone in this video lol. Carnivore, run fasted in the mornings. Everyone has their own thing.