The Food Quality Mistake Causing Weight Gain in Runners
Last week I talked about why (sometimes accidentally) under fueling during the day is causing weight gain for female runners even when they’re eating healthily. Today I want to cover something that goes against the current nutrition trends.
Your High-Protein Focus Might Be Part of the Problem
You’ve either tried to follow a macro-based weight-loss plan & felt like you failed when you couldn’t log the grain bowl you got at dinner or ended up devouring handfuls of sea salt caramels at girls’ night and completely stopped tracking after that. Some nights you go to bed still hungry after you “hit your macros” — but you’re scared to eat more and mess it up.
Why Food Quality Matters More Than Hitting Macros
Here’s what not many people in the fitness space is saying: it’s not just what macronutrient is on your plate — it’s the quality of your food.
If you’re having a Noosa yogurt for breakfast, grabbing a Fairlife shake after your long run, and hitting 40g of protein at dinner with a turkey burger and a bagged caesar salad — I’m not surprised your pants are getting tighter.
The Problem With Processed “Healthy” Foods
When food is processed it’s often stripped of micronutrients and fiber — even when it’s marketed as healthy like Bobos bars of Siete chips.
What Female Runners Are Missing From Their Diets
The vast majority of women who come into Run Fuel are not eating enough fruits, vegetables, and whole food carbs (potatoes, rice, lentils!).
Why Fiber and Micronutrients Matter for Runners
We want fiber and vitamins in our food because they speed up recovery from hard runs AND signal to your brain that you’re satisfied and full.
Stop Obsessing Over Protein and Start Focusing on Food Quality
Instead of obsessing over every gram of protein and eating another protein bar or trying to “make up” for eating a cookie with restriction to hit macros— focus on the quality of your food. The closer it is to the source, the better.
A Real Example: How Erin Lost Inches Without Counting Macros
Erin, a member of Run Fuel, ran 5 days a week and lifted 3 days — but her shorts were tight around her stomach and she couldn’t shake her nightly dessert habit. When she started, she shared, “When I try to just have a small treat I often end up eating more than I should.”
What Changed for Erin
Once she started focusing on food quality inside Run Fuel, she lost 2.5 inches off her waist — without counting a single macro. “My clothes fit better, and I have more energy. I still like treats, but it hasn’t been as much of a pull.”
Why Food Quality Supports Weight Loss and Running Performance
Just like Erin (photos above shared with her permission of course), the answer isn’t counting every piece of food in an app and feeling guilty when you have a “cheat meal” (I hate that term).
It’s focusing on the overall quality of what you eat and enjoying treats — I call them Smiles — in moderation, without guilt – even if they’re full fat.
The Balanced Approach to Nutrition for Female Runners
This is exactly what Step 2 and 3 of Run Fuel cover in detail — and it’s the piece most runners have never been taught because most nutrition programs aren’t built for women who are also training.
One more next Wednesday — and it’s the mindset shift that ties everything together.
— Nicole
Coming Next in This Series
P.S. This is part 2 of 3 — next week I’m covering why using your long run to “earn” your food is making everything worse, and what to do instead.
Happy running,
Nicole Dobransky
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