Am I underfueling?

[u/Sweaty_Variety_1347]

Currently training for a marathon using Pfitzinger's 18/55 plan. I'm 5'3, and I weighed 120lbs when I started the plan (9 weeks ago), now 118lbs. I don't think this difference is significant, but I've recently had trouble sleeping and been waking up hungry in the middle of the night and/or extremely early (4 or 5am). I tend to eat significantly more on my long run days (around 3000 calories), and in the range of 2000-2400 on other days (I don't track super closely so it's hard to know).

I usually spend two hours per week cross training (a mix of light cardio and strength), and to give a sense of my general activity level, I average 20k steps per day. Should I be eating more calories? Or could it be that my macos are off (based on MyFitnessPal, I tend to get just under 50% of my calories from carbs, 30% from fats, and 20% from protein (though protein and fats vary more week to week).

I'm in the process of scheduling a consultation with a dietitian, but I would appreciate any insight/suggestions in the meantime!!!

[u/whats-todays-workout]

Not a dietician but yes you should be fueling more simply based on your body’s signs of waking up in the morning super hungry when that isn’t normal for you.

[u/floppyfloopy]

If you're hungry, eat more. You are young, fit, and training for a marathon. Eat more.

[u/Due-Cloud2625 → u/floppyfloopy]

It can be as simple as this, ya know? Sometimes we get distracted by everything else when we should just be listening what our own bodies are calling out for

[u/RunsFromDemons]

 I don't think this difference is significant, but I've recently had trouble sleeping and been waking up hungry in the middle of the night and/or extremely early (4 or 5am).

Your body is literally screaming at you for more fuel. Listen to it.

[u/terriblegrammar]

Are you fueling your long runs with 60+ g per hour? If not, that's fairly low hanging fruit and should have you feeling better on those days. I also always end every run with either chocolate milk (hard days) or a protein shake. 

[u/Bruton-Gastr]

Yeah definitely eat more. Eating becomes a chore and not fun as you increase your mileage. Find some healthy snacks you like and just knock those out every day. My snacks on top of my regular meals are oatmeal, sweet potatoes, yogurt, and some fruit. It’s a lot.

[u/bedforthescraping_]

Waking up at night/early morning hungry is an absolutely classic underfuelling sign. I've done Pfitz plans three times. I'm female, your height, a tiny bit lighter, and need 3500+ cal minimum on the long run days. Anything less than 2400 would be way too low on the other days. Also, I truly can't imagine eating under 50% of calories from carbs and feeling good with all the moderate-higher intensity long running Pfitz plans have. You're probably a lot more glyocgen depleted than you realise. I would greatly increase carbs immediately.

[u/LateBraker33]

On my long runs can I easily burn 2,500 calories. When you add what I burn the rest of the day that puts my daily total around 5,000 calories.

Assuming the same goes for you 3,000 calories is wayyyy to low.

You need to track how many calories you burn during your runs plus what you naturally burn.

I was in a severe caloric deficit a few months ago for a bit and I felt exhausted all the time. Getting your nutrition right is crucial to success in running.

Also play around with high and low carb days to see how your body responds.

[u/kiranomimus]

I was doing Pfitz 18/55, lost about 20lbs (I don't track calories and it was unintentional), tanked my energy, pulled my hamstring, and have basically failed to get my zest back for running for a year. If I could go back, I would do literally anything not to repeat it. Address it now.

[u/chronic-cat-nerd]

Waking up hungry when you should be sleeping is a classic sign you aren’t eating enough. Eat more. Add snacks, especially a bedtime snack with some protein. Add a protein bar during the day, literally anything. If you were a vehicle, your gas tank would be on E right now. Eventually it’s going to stop working if you ignore the signs.

[u/Ok-Two7498]

Everyone will tell you to eat more and yes that's the right answer. Something that's a surprise to new marathoners is that fueling can be a challenge. It sounds nice to be able to eat a lot, but getting enough fuel is difficult for a lot of people especially because training can suppress appetite. What worked for me was to always be snacking and not trying to fit in all your cals at meal time. This is particularly important if you're trying to eat a healthier diet. Getting the calories is easier if you're willing to eat junk, but of course you then deal with GI issues and the other negative health affects of eating a poor diet. No judgment... I've done it both ways. But, I would say on balance the most important thing is to fuel your training, so I'd rather more junk food where you're getting adequate food than healthy eating where you're constantly underfueled.

[u/lacrosse_4979 → u/Ok-Two7498]

The struggle is real! Especially the last month. I was so hungry all the time! And on the rest and easier days, you still need a lot of food to support recovery. 

[u/blumenbloomin]

At the very least you need a greater percentage coming from carbs (aim for >60% of total calories), but it sounds like you may also need more calories overall. It doesn't have to be drastic - try 100-200 additional calories per day, could be a piece of fruit or a carb-y granola bar or something, and see if that makes a difference over the next couple of weeks.

[u/Sand-Useful]

When I was running marathons, doing 45+ miles per week plus weights I was eating like an absolute starving person. If you are waking up early - hungry - then EAT.

OTOH, 2 pounds is a day to day variance, can just be the amount of water in your body when you weigh yourself.

[u/chronic-cat-nerd]

Waking up hungry when you should be sleeping is a classic sign you aren’t eating enough. Eat more. Add snacks, especially a bedtime snack with some protein. Add a protein bar during the day, literally anything. If you were a vehicle, your gas tank would be on E right now. Eventually it’s going to stop working if you ignore the signs.

[u/Electrical-Prize-832]

I would say yes. Learn from my mistake: I am a 5ft, 96 lbs female doing the 18/70 plan with 4 extra hrs of strength training and yoga a week. I've been eating around as much as I was eating on the 18/55 plan, which is not enough for my new training load. Last week I injured my knee and my doctor believes poor nutrition played a big role. I did everything right training wise, but was not fueling properly to allow my body to recover.

[u/Nasty133]

I’d say you’re likely underfueling just based on your body’s sign of hunger. I’m not sure how many grams of protein 20% ends up being for you but I’d shoot for at least 120g (rule of thumb is protein goal in grams equals your weight in pounds). Other than that, you’re burning enough that extra carbs won’t hurt.

[u/pattera5]

From my experience, whenever I loose weight while active marathon training, it leads to a problem along the way. I always expect my marathon weight to be up slightly at race time. It’s very difficult to get the balance exactly right but my learning is not to try to loose weight during a training cycle. I did recently start working with a nutritionist and it made a big difference and I’m eating even more. The hunger and sleeping issues are something I encounter, when I’m about to hit a training wall.

[u/corporate_dirtbag]

As far as I now, waking up in the middle of the night can be an overtraining sign. I have this right now training for a triathlon after my peak weekend. I think the most prudent approach is to take it easy until it goes away unless you're at the very end of your block where you probably want some functional overreach. I'd also eat all the calories to make sure you're venturing further into overtraining territory.

[u/Competitive_diva_468]

If you are waking in the night hungry then definitely yes. More fuel needed!

My guess is your calories are too low on your recovery days leaving you in a bit of a hole.

Are you fueling your runs well? Not going long periods during the day without eating?