Weight Gain - question
mjwainwright Posts: 11
in General Chat
I am moving up to 1/2 man distance this year and as the weather gets better i have been starting to stretch my legs and extend my run and bike distances - typically i go for 13-19km runs and 35-65km cycles. As i have done this i have noticed i have put on about 3 pounds - diet is the same - though i do have a bigger breakfast on return from a longer session. All else is the same. Is this normal?
Don't overestimate how much you need. Coming back from a long session knackered and starving can lead to eating more.
I gained 1.5kg when training for a marathon last year. I was doing 60-70km running weeks plus some cross training on the bike. I definitely over estimated how much I was burning.
If it is weight then 1lb fat = 3500 kcal, dont know the same figure for muscle I'm afraid but the calories are coming from somewhere. Even an extra 100 kcal per day will cause slow weight gain.
If you see your body comp changing, then that is different. But if the fat is still staying still in the fattier places, then you're just over compensating for the training.
As a matter or note i train early (6am or before) and don't eat before hand - drink plenty when exercising (and sometimes take a gel or two if i am going 15+km running or 50km+ on the bike) and echo the comment about feeling like an empty shell when finished - so may be overcompensating at breakfast .
I have read something about milk being a good thing - would it be wise to down a pint on a return to sate my appatite? If so are their views about semi-skimmed or the full monty!?
As far I can see the recommendation is to eat recovery food within 20 minutes of completing exercise, of which chocolate milk is seems to be a choice of the masses.