Beachbody Portion Containers For Weight Loss & Running

I received a message in my Instagram DM’s the other day with the question: 

“My goals are to do both run (always) AND lose weight. I’m a high mileage runner, ran my first 50 miler in March of this year, planning another 40 miler in December. I think my issue is food because I’ve been struggling to lose weight and stay lean for months now. What am I doing wrong? I’ve read the nutrition guide for #MBF and I get nervous because like a lot of programs, they stress the importance of not overeating carbs and I never know what or how much I’m supposed to eat if I do these programs and continue running…”

This question actually hit home for me as I am currently training for a marathon, and have gained a bit of weight.

I’ve shifted away from more strength training and HIIT cardio in Beachbody programs and into base building for my upcoming trail marathon. I’ve been running a lot of slow miles, not paying much attention to my nutrition, and justifying a lot more treats.

When I noticed the weight gain, I wasn’t upset – I just know that I’m not fueling as well as I could but my body is performing and I am happy and that’s most important.  A small shift in a few habits I’ve picked up can get me back on track.

Obviously, the answer to the above question is a bit complex.

I am not a registered dietician or nutritionist and if you’re seeking professional advice I recommend seeking out a sports nutritionist. However, based on having completed many, many Beachbody programs while training for marathons and half marathons and having lost cumulative 65 pounds using our programs and the Beachbody portion containers system (15 pounds when I first discovered Beachbody, 20 pounds after my first pregnancy, 30 pounds after my twin pregnancy) and having worked with hundreds of runners using our programs, including Ultimate Portion Fix and 2B Mindset, I do have some insight to give on this topic.

Considerations For Weight Loss & Running When Using the Ultimate Portion Fix or 21 Day Fix Portion Containers

I do think you can lose weight safely and effectively while balancing higher mileage and performance, but it can be complicated. I think it’s important to focus on ONE of these goals at a time – weight loss or performance.

I truly believe that you will perform you best if you are eating whole foods and avoiding a lot of processed foods, desserts and alcohol.

This is also the best way to eat for longevity and health. These things can be included in your diet a few times a week (I eat pizza & ice cream and drink beer at least 1-2 times weekly), but shouldn’t be a significant part of your nutrition.

The catch 22 is that when you’re running a lot of miles and training for a half or full marathon, you tend to justify MORE treats. At least I do!!

Adjusting the Container System For Your Running & Weight Loss Goals

What I love about Beachbody nutrition programs is that they focus on whole foods and they do not restrict food groups. While many are caught off guard by the small yellow/carb Beachbody portion container that comes with Ultimate Portion Fix, the plan also allows for a good portion of fruit, which is another carbohydrate. The macro ratio of UPF is 40% carbohydrates, 30% protein, 30% healthy fats. When doing research, most sources agree that runners should aim for 50% carbohydrates (some research actually indicates that 40% is just fine).

When I lost 30 pounds after having my twins, I was training for half marathons  while doing various Beachbody programs (LIIFT4, 80 Day Obsession) and I followed Plan B with 1 yellow and 2 treat meals per week. I lost on average 1 pound per week but on the weeks when I followed the plan more closely I lost up to 3 pounds and the weeks when I didn’t pay as much attention I lost 0.

How to Adjust Beachbody Portion Containers for Runners: Weight Loss

Calculate your calorie range using the Ultimate Portion Fix guide indicating that your workouts are mo

Runners Doing Beachbody Programs Running 10-25 miles/week: 

1. Calculate weight loss bracket using the Ultimate Portion Fix guide indicating that your workouts are moderately challenging.

2. Add 1 bracket and add 1 carbohydrate

Runners Doing Beachbody Programs Running 25+ miles/week: 

1. Calculate weight loss bracket using the Ultimate Portion Fix guide indicating that your workouts are extremely challenging.
2. Add 2 brackets and add 1 carbohydrate and 1 fat

Please note: Follow this for one week and see how you feel. If you feel sluggish, super irritable or completely zapped of energy, add at least one bracket!

How to Adjust Beachbody Portion Containers for Runners: Performance

Runners Doing Beachbody Programs Running 10-25 miles/week: 

1. Calculate maintenance bracket using the Ultimate Portion Fix guide indicating that your workouts are moderately challenging.

2. Add 1 carbohydrate

Runners Doing Beachbody Programs Running 25+ miles/week: 

1. Calculate maintenance bracket using the Ultimate Portion Fix guide indicating that your workouts are extremely challenging.

2. Add 1 bracket and add 1 carbohydrate and 1 fat.

Examples of how to adjust containers:

Example: I am a 145 pound woman who runs 40 miles per week and does 3-4 Beachbody workouts per week.

For performance my calculation would be: 145 x 11 = 1,595 + 600 =2,195 which is Plan D. I would then add 1 bracket to Plan E and and 1 yellow container. Yes, this is 2,300-2500 calories a day!! But you need it.

For weight loss my calculation would be: 145 x 11 = 1,595 + 600 =2,195 -750 = 1,445 which is Plan A. I would then add 2 brackets to be in Plan C and add 1 yellow container and 1 blue container. This is approximately 2,000-2,200 calories a day and with this activity level you can expect lose about 1-2 pounds per week. Dramatic weight loss while running this many miles will impact your running! Don’t be afraid of food!!! Just make it quality food.

Ultimate Portion Fix For Runners: What about Gels, recovery drinks and long run days?

The night before a long run, eat a meal that consists of about 50% carbohydrate, and don’t worry about going over your yellow/carbs that day. Don’t go crazy and eat a loaf of white bread just because you’re planning to run 10 miles the next day though! This just means another 1-2 yellow containers of pasta, rice, quinoa or some other fix approved carbohydrate.

During the long run, do not count gels in your calorie count and never count your post workout recovery drink on any day (ideally you’re drinking Beachbody Recover with a piece of fruit – I love the orange flavor blended with ice, almond milk and either banana or frozen mango after a long run. Don’t skip your post long run recovery drink!!!

I personally will take Saturdays “off” of tracking my containers and if you want to schedule 1 “treat meal” per week this would be the best day to do it for dinner. Enjoy your favorite meal (a beer and pizza is my favorite) and never feel guilty!!! Try to stick to a healthier post workout meal though to make sure that you are refueling your body with high quality foods.

VIDEO: How to Balance Weight Loss using Ultimate Portion Fix with Running 

Watch the YouTube video I created on this topic if you want more insights! 

Quality is More Important Than Macros

In my experience, quality of food is king.

Macros are a good guide and I personally like the structure of Ultimate Portion Fix and the Beachbody portion containers system, but truly WHAT you eat matters most when it comes to performance and weight loss.

When I am running a lot of mileage, doing strength training and eating almost exclusively high quality foods and having just 1-2 treats per week, I am in peak shape and I lean out while running.

However, if I am running high mileage and strength training but am justifying treats every day, over eating on long run days and justifying eating more processed carbs to ‘carb o load” then I may even gain weight during a marathon training cycle. 

The bottom line: 

For runners looking to lose weight AND perform at their best, QUALITY of food will be the most important factor. 

The scale is JUST ONE indicator of health and fitness. Do not get caught up in it being some arbitrary number that you feel will mean you’re “in shape.” It’s much healthier to measure your fitness and health based on how you feel, how you run and how happy you are! 

Again, this is all based on my own research, personal and professional experience. I’d love to hear what has worked for you! 

Follow along with my trail marathon training onInstagram or Facebook!!!

Want to Run, strength train and fuel your workouts while losing or maintaining your weight and a balanced diet but not sure how?

I’d love to coach you and have you join one of my upcoming accountability groups if you are not working with a Beachbody coach! I am currently enrolling for two groups: 1) 30 Day Breakaway group and 2) Multi program nutrition focused group. Please fill out the form below to get more info!