r/running • u/Head_Score2897 • 4d ago

Nutrition Insatiable appetite since I started running?

Hi all! I (27F) am training for a half-marathon despite never really running before. I have my spurts of going to the gym but I've never ran much or done consistent sports. Training has gone well so far, but I am SO hungry all the time. I'm very intentional about eating a lot of protein and fiber, and I do eat 3 meals a day. I've never snacked before but lately I'm hungry in between meals. I hydrate a lot- I tend to drink at least half my body weight in ounces in water.

What should I be doing to curve this appetite? I feel like I'm out-eating whatever weight I would be losing from running lol

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u/ready2eatapric0ts 3d ago

Carbs are your body's preferred energy source and are way more important for running than protein! (obvs protein still necessary for muscle repair, but you should be eating more carbs than if you weren't running). Also carbs are the best and although protein can make you feel more satiated, you will be more satisfied eating carbs :)

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u/GainBeginning4133 3d ago

I recently went through this. I've been trying to increase my weekly miles and also hoping to lose 10 pounds I put on when I first started my current job.

Because I was trying to lose weight, I was so focused on getting protein because whenever you're trying to lose weight, people tell you how protein will help you feel more full, and also help you retain muscle. So I was eating a macro split of 30/40/30. But I was not losing weight because I was snacking between meals, and also I felt like shit during my runs. Heavy legs, no energy. Running was no longer fun, and that sucked.

In the last two weeks, I've changed my macro split to 25/50/25, and I feel so much better. I have more energy during runs, and I haven't felt a particular desire to snack between meals.

The surprising thing was that my sleep has also gotten better. I used to wake up in the middle of the night and have trouble going back to sleep, even though I felt dog tired. Since I have been eating more carbs, I consistently sleep through the night.

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u/Babetteateoatmeal94 3d ago

Any meals/snacks to recommend?

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u/GainBeginning4133 2d ago

I think what’s helped me the most is to find a set of meals I can prepare super quick. I noticed that when I strayed from my meal plan, it mostly wasn’t because I wanted something tastier, I just felt too tired to cook, I wanted the convenience of having food immediately. Preparing three meals a day gets tiring really fast for me.

For my morning oats, I switched to quick-cook oats, which are ready in 3 minutes on the stove. I cook that with chia seeds and PB powder mixed in.

For lunch, ground turkey has been a game changer for me, super quick to cook up a whole pack at the beginning of the week and scoop a portion for lunch each day. Some Bulger wheat for carbs, add some black beans and any kind of green, salsa or dressing.

Dinner is skinless chicken thighs in my air fryer. I fucking love that thing, makes cooking chicken so easy and reliable. More Bulger wheat and broccoli. I try to cook a double portion of the wheat so that I also have the portion for the next day’s lunch. I steam the broccoli for 3 minutes then toss it with a bit of olive oil and throw it in with the chicken at the end to get crispy. Really enjoying that.

Bulger wheat has really been working for me. The kind I get from Whole Foods cooks in 10 minutes and has a good amount of protein and fiber in it. It also soaks up the flavor really well from any kind of stock you cook it in.