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Managing Weight During Taper
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 2009-08-12 12:34 PM |
Veteran  155   Virginia |  Subject: Managing Weight During TaperStarting my taper for my first HIM this week. What is the best method for managing/ maintaining your current weight during taper? I'm figuring the that obvious answer is, eat less....problem being, I'm always hungry about two hours after I eat. I've been eating smaller meals and/ or snacks frequently throughout the day to try and help combat the hunger but it hasn't helped much. |
| 2009-08-12 3:37 PM in reply to: #2344125 |
Elite 2796  Texas | Subject: RE: Managing Weight During Taper Maybe you've cut back too much. It may also be what you're eating. If you are heavy on the high glycemic carbs it's more likely you will be hungry in less time than you would with a low GI meal. Have protein with every meal, and a large glass of water. I will "pre-eat" sometimes, with a handful of raw almonds or walnuts and a big glass of water about 20 minutes before a meal. I don't get hungry as fast when I do that, although your experience may vary. Good luck with your HIM. |
| 2009-08-12 3:37 PM in reply to: #2344125 |
Extreme Veteran 313 | Subject: RE: Managing Weight During Taper Maybe try and eat a bit more protein and less carbs or something? Protein shakes, eggs and tuna always makes me quite full, where as if I eat bread or something like that it doesn't full me up as much for the same calories. Once you cut down the training for about a week, you feel less hungry anyway. |
| 2009-08-12 3:39 PM in reply to: #2344125 |
Champion 10471 Dallas, TX | Subject: RE: Managing Weight During Taper vApoLY04 - 2009-08-12 12:34 PM Starting my taper for my first HIM this week. What is the best method for managing/ maintaining your current weight during taper? I'm figuring the that obvious answer is, eat less....problem being, I'm always hungry about two hours after I eat. I've been eating smaller meals and/ or snacks frequently throughout the day to try and help combat the hunger but it hasn't helped much. It's a week. Eat what you want. Focus on losing any weight you gained (which might only be a pound or two) after the race. Good luck! |
| 2009-08-12 3:45 PM in reply to: #2344125 |
| over a barrier | Subject: RE: Managing Weight During Taper vApoLY04 - 2009-08-12 12:34 PM Starting my taper for my first HIM this week. What is the best method for managing/ maintaining your current weight during taper? I'm figuring the that obvious answer is, eat less....problem being, I'm always hungry about two hours after I eat. I've been eating smaller meals and/ or snacks frequently throughout the day to try and help combat the hunger but it hasn't helped much. Very common problem. You've spent months developing a diet of calories around X amount of work....that has become a routine/habit. Your training less now, very easy to fall into the trap of still eating the same amount of calories.....and poof you've added a couple of pounds that you worked so hard to get rid of.... Stay on top of your diet. Continue to make good food choices.....the slip up (cheese fries for me :-) ) will cost you now! Raw veggies, fruit, are your friends. If your hungry EAT, just make good choices, you're body is repairing itself now. |
| 2009-08-12 3:49 PM in reply to: #2344676 |
Champion 5117 Brandon, MS | Subject: RE: Managing Weight During Taper KSH - 2009-08-12 3:39 PM vApoLY04 - 2009-08-12 12:34 PM Starting my taper for my first HIM this week. What is the best method for managing/ maintaining your current weight during taper? I'm figuring the that obvious answer is, eat less....problem being, I'm always hungry about two hours after I eat. I've been eating smaller meals and/ or snacks frequently throughout the day to try and help combat the hunger but it hasn't helped much. It's a week. Eat what you want. Focus on losing any weight you gained (which might only be a pound or two) after the race. Good luck! Agreed. You'll probably gain a little, but so what. Eating the "energy" foods all week and gaining a few is a million times better than eating too little and doing that night before pasta party binge. |
| 2009-08-12 4:04 PM in reply to: #2344676 |
Alpharetta, Georgia Bronze member | Subject: RE: Managing Weight During Taper KSH - 2009-08-12 3:39 PM vApoLY04 - 2009-08-12 12:34 PM Starting my taper for my first HIM this week. What is the best method for managing/ maintaining your current weight during taper? I'm figuring the that obvious answer is, eat less....problem being, I'm always hungry about two hours after I eat. I've been eating smaller meals and/ or snacks frequently throughout the day to try and help combat the hunger but it hasn't helped much. It's a week. Eat what you want. Focus on losing any weight you gained (which might only be a pound or two) after the race. Good luck! Yeah it's only a week, but it's the week before a very big/important race! I'd steer more on the side of eating enough to get full, but eating WELL. You don't want to be all bloated and feeling yucky come race day. |
| 2009-08-12 4:33 PM in reply to: #2344749 |
Champion 10471 Dallas, TX | Subject: RE: Managing Weight During Taper lisac957 - 2009-08-12 4:04 PM KSH - 2009-08-12 3:39 PM vApoLY04 - 2009-08-12 12:34 PM Starting my taper for my first HIM this week. What is the best method for managing/ maintaining your current weight during taper? I'm figuring the that obvious answer is, eat less....problem being, I'm always hungry about two hours after I eat. I've been eating smaller meals and/ or snacks frequently throughout the day to try and help combat the hunger but it hasn't helped much. It's a week. Eat what you want. Focus on losing any weight you gained (which might only be a pound or two) after the race. Good luck! Yeah it's only a week, but it's the week before a very big/important race! I'd steer more on the side of eating enough to get full, but eating WELL. You don't want to be all bloated and feeling yucky come race day. Right, eat healthy foods and what's good for you. But don't try to diet or go hungry.  In a week though, you can't do too much damage weight wise. |
| 2009-08-12 4:37 PM in reply to: #2344839 |
Elite 3687 | Subject: RE: Managing Weight During Taper KSH - 2009-08-12 4:33 PM lisac957 - 2009-08-12 4:04 PM Right, eat healthy foods and what's good for you. But don't try to diet or go hungry. KSH - 2009-08-12 3:39 PM vApoLY04 - 2009-08-12 12:34 PM Starting my taper for my first HIM this week. What is the best method for managing/ maintaining your current weight during taper? I'm figuring the that obvious answer is, eat less....problem being, I'm always hungry about two hours after I eat. I've been eating smaller meals and/ or snacks frequently throughout the day to try and help combat the hunger but it hasn't helped much. It's a week. Eat what you want. Focus on losing any weight you gained (which might only be a pound or two) after the race. Good luck! Yeah it's only a week, but it's the week before a very big/important race! I'd steer more on the side of eating enough to get full, but eating WELL. You don't want to be all bloated and feeling yucky come race day. In a week though, you can't do too much damage weight wise. You are very fortunate if this is true. I can easilly pack on 10 pounds in a week without trying all that hard. Typical week vacation to Mexico involving scuba diving by day and a nice big dinner at night always results in a 8-11 pound gain. Watch what you eat and track it. I find I am very bad about eating well on rest days and during taper. Not sure if it is boredom or what but I have to really watch it during those times. |
| 2009-08-12 9:50 PM in reply to: #2344125 |
Veteran 155 Virginia | Subject: RE: Managing Weight During Taper thanks for the good input here. i'm definitely not trying or going to try dieting this week, just wanted to know how others manage to keep their weight in check during taper. like some posted here, its hard when your body is used to out putting and in putting so many calories to just stop because its time for taper. i know from experience (back in college swimming days) that it is possible for me to gain 5-8 pounds in a week and a half while on taper. my body doesn't like drastic change, so when the workouts drop off it tends to freak out for lack of better words. and i know with 5-8 extra pounds on my frame, the run portion is where i will feel it the most. i am going to try to stick with the veggies, lean protein and non processed foods for now. please keep the ideas coming as i have a feeling this will be a trial and error process for me. Edited by vApoLY04 2009-08-12 9:51 PM |
| 2009-08-12 10:09 PM in reply to: #2344125 |
Master 1610 Kirkland, WA | Subject: RE: Managing Weight During Taper as weird as it is, i seem to lose weight when i taper. . . here is my theory: my body is so used to not having exactly enough calories (workout out a lot), so it won't burn them as quickly, trying to ration them since i will be working out later. . but when i taper, my body is like 'yes, i don't have to burn all this, i can switch back to normal metabolism' and i burn the cals faster. . and eat less. . now that i wrote that down, it really makes no sense. . i am not a nutritionist and don't claim to know anything about the subject |
| 2009-08-13 9:32 AM in reply to: #2345354 |
Elite 2796 Texas | Subject: RE: Managing Weight During Taper vApoLY04 - 2009-08-12 9:50 PM thanks for the good input here. i'm definitely not trying or going to try dieting this week, just wanted to know how others manage to keep their weight in check during taper. like some posted here, its hard when your body is used to out putting and in putting so many calories to just stop because its time for taper. i know from experience (back in college swimming days) that it is possible for me to gain 5-8 pounds in a week and a half while on taper. my body doesn't like drastic change, so when the workouts drop off it tends to freak out for lack of better words. and i know with 5-8 extra pounds on my frame, the run portion is where i will feel it the most. i am going to try to stick with the veggies, lean protein and non processed foods for now. please keep the ideas coming as i have a feeling this will be a trial and error process for me. Exactly. Every rest week my weight is up 8-10 pounds within the first few days. For every 5 pounds I gain or lose my knee pain increases or decreases about 10%. I've followed that metric very closely for about 5 years. So those few pounds make a big difference for me. I don't care about the weight per se, its the effect of the weight. Sounds like you have it figured out. Edited by Bill 2009-08-13 9:33 AM |
| 2009-08-13 10:04 AM in reply to: #2344708 |
Coach 10487 Boston, MA | Subject: RE: Managing Weight During Taper sesh - 2009-08-12 3:49 PM KSH - 2009-08-12 3:39 PM vApoLY04 - 2009-08-12 12:34 PM Starting my taper for my first HIM this week. What is the best method for managing/ maintaining your current weight during taper? I'm figuring the that obvious answer is, eat less....problem being, I'm always hungry about two hours after I eat. I've been eating smaller meals and/ or snacks frequently throughout the day to try and help combat the hunger but it hasn't helped much. It's a week. Eat what you want. Focus on losing any weight you gained (which might only be a pound or two) after the race. Good luck! Agreed. You'll probably gain a little, but so what. Eating the "energy" foods all week and gaining a few is a million times better than eating too little and doing that night before pasta party binge. I disagree with both; having done so much work for so many weeks/months, trainig, losing weight, etc it is a waste to get taper week and let yourself go nuts eating and gain weight which among other things will hurt your performance. You can get fuel properly for the race without having to gain weight. OP - adjust your Calories (kcal) intake as you probably are training less: in general endurance athletes should get your kcal from 50-60% carbs, 20-25% protein, 25-30% fat (good one). Make sure to get your carbs kcal from low glycemic foods until around 3 days before the race, in this time you could consume a bit more protein during theses days to give you a more fullness sensation and spread around your meals. Keep ite healthy (fruits, veggies, lean meat, etc) and that should help with hunger. Then you can start consuming a bit more high glycemic food and the day before the race you can eat high glycemic for most part. Good luck. |
| 2009-08-13 10:15 AM in reply to: #2344839 |
Coach 10487 Boston, MA | Subject: RE: Managing Weight During Taper KSH - 2009-08-12 4:33 PM lisac957 - 2009-08-12 4:04 PM Right, eat healthy foods and what's good for you. But don't try to diet or go hungry. KSH - 2009-08-12 3:39 PM vApoLY04 - 2009-08-12 12:34 PM Starting my taper for my first HIM this week. What is the best method for managing/ maintaining your current weight during taper? I'm figuring the that obvious answer is, eat less....problem being, I'm always hungry about two hours after I eat. I've been eating smaller meals and/ or snacks frequently throughout the day to try and help combat the hunger but it hasn't helped much. It's a week. Eat what you want. Focus on losing any weight you gained (which might only be a pound or two) after the race. Good luck! Yeah it's only a week, but it's the week before a very big/important race! I'd steer more on the side of eating enough to get full, but eating WELL. You don't want to be all bloated and feeling yucky come race day. In a week though, you can't do too much damage weight wise. You can't? considering 1 pound of fat is around 3500 kcal, assuming someone training 10 hrs consumes 2800-3000 kcal x day during taper training drops to 6 hrs but diet remains the same a person can be consuming 300-500 kcal extra per day. That could result in 1 pound of fat gain within a week; that alone will cost you a few min on the bike and another one or two on the run... |
| 2009-08-13 1:32 PM in reply to: #2344125 |
Master 1322 Chicago | Subject: RE: Managing Weight During Taper Even if you only have a surplus enough to gain a pound or two if the choices are poor (salty, junkfood, carbs) there will likely be water weight on top of the pound or two one might gain so that's why you might see an extra 5+ if you're eating the same as one might for heavier training. My personal plans for my taper which is in 2 weeks are to: Keep the same calorie level which still is slightly just under maintenance level (because my personal food plan has been based on calorie deficit for weight loss) BTW egg whites are quite filling for very very little calories. In a pinch if I can't stomach any more veggies as a low-cal-high-volume choice I'll boil some eggs to snack on. |
| 2009-08-13 3:19 PM in reply to: #2344125 |
Master 1826 | Subject: RE: Managing Weight During Taper Not to be a debbie downer but people saying they gain 8-10 lbs on vacation or on a rest week.. you are not gaining 10 lbs in a week unless you try really really hard. Gaining 10lbs would equated to exceeding caloric intake by 35,000 calories. So given you have to eat ~2000 you would have to eat 7000 calories a day to gave 10lbs. That takes work. The thing you are mostly seeing is water weight and your body responding to the change in activity. Resume the next week and your "weight" will drop 8-10 lbs |
| 2009-08-13 3:25 PM in reply to: #2347029 |
Elite 2796 Texas | Subject: RE: Managing Weight During Taper FeltonR.Nubbinsworth - 2009-08-13 3:19 PM Not to be a debbie downer but people saying they gain 8-10 lbs on vacation or on a rest week.. you are not gaining 10 lbs in a week unless you try really really hard. Gaining 10lbs would equated to exceeding caloric intake by 35,000 calories. So given you have to eat ~2000 you would have to eat 7000 calories a day to gave 10lbs. That takes work. The thing you are mostly seeing is water weight and your body responding to the change in activity. Resume the next week and your "weight" will drop 8-10 lbs So how much does 10 pounds of water weigh? Of course it's mostly water. Weight is weight. At the starting line I don't want 10 extra pounds, period. |
| 2009-08-13 3:44 PM in reply to: #2347053 |
Master 1826 | Subject: RE: Managing Weight During Taper Bill - 2009-08-13 4:25 PM FeltonR.Nubbinsworth - 2009-08-13 3:19 PM Not to be a debbie downer but people saying they gain 8-10 lbs on vacation or on a rest week.. you are not gaining 10 lbs in a week unless you try really really hard. Gaining 10lbs would equated to exceeding caloric intake by 35,000 calories. So given you have to eat ~2000 you would have to eat 7000 calories a day to gave 10lbs. That takes work. The thing you are mostly seeing is water weight and your body responding to the change in activity. Resume the next week and your "weight" will drop 8-10 lbs So how much does 10 pounds of water weigh? Of course it's mostly water. Weight is weight. At the starting line I don't want 10 extra pounds, period. Water weight is highly controllable. I don't consider water weight the same as weight gain, for me weight gain is a more permanent thing. For water weight, control your salt and sugars, drink water, don't under eat, and do the taper workouts and your water retention will stay approximately the same. If you are gaining 10 lbs of water weight I would look for the cause Edited by FeltonR.Nubbinsworth 2009-08-13 3:47 PM |
| 2009-08-13 4:29 PM in reply to: #2347109 |
Elite 2796 Texas | Subject: RE: Managing Weight During Taper FeltonR.Nubbinsworth - 2009-08-13 3:44 PM Bill - 2009-08-13 4:25 PM FeltonR.Nubbinsworth - 2009-08-13 3:19 PM Not to be a debbie downer but people saying they gain 8-10 lbs on vacation or on a rest week.. you are not gaining 10 lbs in a week unless you try really really hard. Gaining 10lbs would equated to exceeding caloric intake by 35,000 calories. So given you have to eat ~2000 you would have to eat 7000 calories a day to gave 10lbs. That takes work. The thing you are mostly seeing is water weight and your body responding to the change in activity. Resume the next week and your "weight" will drop 8-10 lbs So how much does 10 pounds of water weigh? Of course it's mostly water. Weight is weight. At the starting line I don't want 10 extra pounds, period. Water weight is highly controllable. I don't consider water weight the same as weight gain, for me weight gain is a more permanent thing. For water weight, control your salt and sugars, drink water, don't under eat, and do the taper workouts and your water retention will stay approximately the same. If you are gaining 10 lbs of water weight I would look for the cause Right. My 8-10 pounds of gain is through rest weeks where I don't change the way I eat much at all. For a true taper, and for an A race, I'd do just that. |
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