Burning protein - Can anyone suggest a weekly menu

Hi all

Just recently started my training for the London marathon.  When finishing a recent 7 mile run, I notice the smell of amonia in my sweat and have thus found out that I am burning protein, which is not good.

I know I need to eat more carbs, but can anyone recommend a full weeks menu of what to eat.  I cannot find a meal plan on the internet.  Thanks in advance

Paul

Thing is your diet has to be right for YOU. Whilst there are a handful of general rules to follow, your base rate metabolism, your bodyweight, your body composition, the amount of sleep you get, the activity levels of your job, the intensity and frequency of your training, your general activity levels, the aims of your training (build muscle? build endurance?) how much water you drink, how much alcohol you drink, your lifestyle choices (vegetarian? religion?) all have an influence on what you eat, and combine to dictate what is actually the right diet for you. So, whilst in principal diet is pretty straightforward, it can also be highly complex.

Why are you burning protein? Is it because you are eating huge amounts of it? Or is it something else?

As you have already said that you need to eat more carbohydrate, then that sounds like it would be a good place to start. Porridge, rice, pasta, potatoes, wholemeal breads and fruit. Try to make sure that you've fuelled up with some carbs an hour or two before your workout.

Also, if you are eating copious amounts of protein in an attempt to build muscle, worth remembering that actually, this will only work if you're getting enough carbs in the first place. If the body has insufficient carbs to use for fuel, it will breakdown fats and proteins which could lead to the ammonia smell you are describing. Or it could simply be that you are not actually drinking enough water. 

Many Thanks for the advice Rob.

I think it could be elements of all the above ie carbs and water.  Not eating excessive amounts of protein, although I do eat a fair share of meat and tuna.  However this is not to build muscle its just what I enjoy.  Will take your advice and starrt eating the pastas, rice etc. 

In terms of bread, is the GI (slow realsing) bread any good. 

Also what fruits do you recommend - Bananas and apples??

Ideally, with all your carbs you should be looking towards low GI, the smaller the spike it produces in your blood sugar levels then the smaller the insulin response to it, but this is getting technical. Simplest way to do it is go wholemeal / wholegrain with your bread, your rice, and your pasta, and if you can try to use sweet potatoes in place of the white ones.

There is one small window of time where quick release carbs can be more beneficial, and that is either during or immediately after your workout, so if, like me, your rather partial to a nice bit of cake, this is the time to be eating it.

As for fruit, and indeed vegetables, it's all good, and variety is the way to go. When you get all those lovely different colours mixed together, it isn't just the kaleidoscope of colours that make it all look so scrumptious, it's the brain knowing that there is a delicious nutritious cocktail of wholesome hearty goodness in there.

I know that cottage cheese is an excellent source of protein; a tuna, pasta and cottage cheese meal would be great before your longer runs.

I always feel healthy after eating cottage cheese -they're must be something good in it! Out of all the cheeses though, I've heard hallumi and goat's cheeses are the healthiest?

Oh really, they're my favourite cheeses! Yum.

Mine too, love halloumi! How come they’re the healthiest?

Halloumi is quickly making it's way to the top of my favourite cheeses list (yes, I have a list ) and now I know it's good for me even better!

Cottage cheese is low fat and high protein, as far as cheese goes it's OK... just tastes pretty bland and the texture is a bit hit and miss. I can't stand runny cottage cheese. I think that haloumi is one of the worst, it's on my avoid list along with mozarella, blue vein cheeses and stilton.

I do like a good cheddar though :)