• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Fitness Fatale

Fitness Fatale

Conquering Fitness Goals One at a Time

  • About
    • Press
  • Blog
    • Archives
    • Workout Program Options
      • 21 Day Fix Resources
      • P90X Resources
    • PRs & Race Reports
    • Pregnancy
      • Twin Pregnancy
    • Recipes
  • Coach Business Mentorship For Runners
  • Beachbody Accountability Groups For Runners
  • Show Search
Hide Search
The Danger of Banking Run Calories for Later

The Danger of Banking Run Calories for Later

Properly fueling for your long is important for recovery times and performance gains.

Do you ever bank your run calories?

Let me explain… 

I have been VERY focused on my nutrition lately as I am testing out the new 4 Week Gut Protocol nutrition program. This program, created by Autumn Calabrese, helps you identify any potential food sensitivities. The nutrition program has completely helped me revamp my nutrition and I’m eating healthier than I have in years (or maybe ever!?). I’ve also lost 6 pounds in 2 weeks. My kids are eating healthier too! (Follow my progress on Instagram and check out the highlight on my profile to catch up). 

Since I’m a runner, I am running along with 4 Week Gut Protocol & the strength program, 4 Weeks for Every Body. Last week, after my first long run on the program, I was totally wiped. I later realized that I was not fueling enough. This past weekend, I fueled better and felt a dramatic difference in my energy level and recovery time afterward. 

It also helped me realize that because pizza was NOT an option (it’s not part of the gut protocol plan), I didn’t feel tempted to “bank” my calories for a later splurge, as I often do.


What Does “Banking Your Run Calories” Mean


Have you done this? It’s very common. Instead of properly fueling and refueling your long run, you “save” those calories for later. This is a dangerous practice and it affects more than your recovery times. 

This mindset leads to:

😣Lower quality nutrition overall

😣Longer recovery times 

😣Binge eating

😣Reduced performance

😣Increased risk of injury 

😣Possibly weight GAIN during training

I can’t tell you how many times I’ve run 10+ miles with friends who don’t carry water or take any nutrition with them. They claim they’re not hungry after a long run and don’t eat much. This may seem impressive in the moment but it’s not a good strategy.

The Best Way to Fuel For a Long Run

Here’s the formula for proper fueling on a long run: 

🥯Small meal before run 

🏃‍♀️Fuel every 35-40 minutes with carbs and electrolytes during any run over 90 min

🍌Protein, BCAAS & carbs within 30 min of completely the run (I use Recover for this and blend with fruit)

🍳 Balanced meal with protein, carbs, veggies and healthy fats at next meal
 

The goal is not to create a massive calorie deficit when you run long. The goal is actually to have as little of a calorie deficit as possible with QUALITY nutrition. THIS is how you run faster, perform better and feel awesome during your training!

You may be asking – what if I don’t run over 90 minutes? Even when running in the early morning, it’s better to fuel with a small snack before you run than it is to run on an empty stomach. Immediately after, follow with a healthy meal and/or Recover. Trust me, these “extra” calories will help you recover faster so you can train smarter and run faster. Plus, you will be less hungry later in the day and less prone to snacking in the afternoon and evening. 

As a runner, you are an athlete. Fuel accordingly!!!

Share this:

  • Click to share on Twitter (Opens in new window)
  • Click to share on Facebook (Opens in new window)

Related

February 10, 2022 By fitnessfatale Leave a Comment

Filed Under: Uncategorized

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Let’s Get Stronger, Healthier & Faster Together!

I am specialize in working with runners to help them incorporate strength training & nutrition into their running routines.

I am passionate about mindset and love to help people find more joy and success in their running by breaking through mental barriers.

While weight loss is a result of our programs, women in my groups often find that they are running faster, are less injury prone, and have more energy and confidence!

I am the founder of Team Run the World, a group of BODi coaches who love running! I provide mentorship, support and training for women who want to start their own coaching business from home and work flexible hours.

I would love to help support you in reaching your goals!

Archives

  • January 2023
  • December 2022
  • November 2022
  • October 2022
  • September 2022
  • August 2022
  • July 2022
  • June 2022
  • May 2022
  • April 2022
  • March 2022
  • February 2022
  • January 2022
  • December 2021
  • November 2021
  • October 2021
  • September 2021
  • June 2021
  • May 2021
  • March 2021
  • February 2021
  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • April 2020
  • March 2020
  • February 2020
  • January 2020
  • December 2019
  • November 2019
  • October 2019
  • August 2019
  • July 2019
  • June 2019
  • May 2019
  • April 2019
  • March 2019
  • February 2019
  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • September 2018
  • August 2018
  • July 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • July 2016
  • June 2016
  • May 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • December 2015
  • November 2015
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015
  • March 2015
  • February 2015
  • January 2015
  • December 2014
  • November 2014
  • October 2014
  • September 2014
  • August 2014
  • July 2014
  • June 2014
  • May 2014
  • April 2014
  • March 2014
  • February 2014
  • January 2014
  • December 2013
  • November 2013
  • October 2013
  • September 2013
  • August 2013
  • July 2013
  • June 2013
  • May 2013
  • April 2013
  • March 2013
  • February 2013
  • January 2013
  • December 2012
  • November 2012
  • October 2012
  • September 2012
  • August 2012
  • July 2012
  • June 2012
  • May 2012
  • April 2012
  • March 2012
  • February 2012
  • January 2012
  • December 2011
  • November 2011
  • October 2011
  • September 2011
  • August 2011
  • July 2011
  • June 2011
  • May 2011
  • April 2011
  • March 2011
  • February 2011
  • January 2011

Footer

Copyright © 2023 · Fitness Fatale

 

Loading Comments...