Although some people may lose weight while training for a marathon, many people report that they actually gain a few pounds. Intense exercise can make you feel hungrier than usual, which causes some people to eat more calories than they burn during training. You may also put on weight when your training converts your body fat into muscle, which weighs more. If you're concerned about getting too thin, however, follow these steps to avoid marathon-training weight loss.
Step 1
Calculate the number of calories burned by your training runs using an online calculator that takes your weight, your speed and the distance of the run into account. If you run different distances at different times according to your training schedule, your caloric requirements will change from day to day or from week to week.
Step 2
Add the number of calories burned by your training runs to your basal metabolic rate, which is the minimum number of calories your body burns each day just to perform basic activities. BMR can be calculated by the Harris-Benedict Formula:
Men: 66 + (13.7 x weight in kilograms) + (5 x height in centimeters) - (6.8 x age in years)
Women: 655 + (9.6 x weight in kilograms) + (1.8 x height in centimeters) - (4.7 x age in years)
Step 3
Eat foods that will match or exceed the number of calories you burn per day when you include both your BMR and your training. Foods containing protein and unsaturated fats will generally be more calorie-dense--but still healthier--than empty carbohydrates. Try avocados, nuts and vegetable oils for sources of healthy fats, and get plenty of protein from eggs, lean meats, dairy products and beans.
Step 4
Drink healthy caloric beverages along with water during and after training. Sports drinks, milk, protein shakes and fruit juice, in moderation, can also help you maintain weight without making you feel too full.
Step 5
See a doctor or nutritionist if you're still having trouble keeping on weight. You may need to slow down your training or you may have a medical condition that makes it difficult to maintain a healthy weight.
Tips and Warnings
- Make sure to get plenty of carbohydrates. They're the easiest for your body to convert into energy.
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