"You ran 50 miles? Man, you can go crazy at the Thanksgiving table!"
I have heard some version of these sentences about 15 times since my 50-mile race on Saturday. So exactly how much of a caloric deficit did I create and how quickly could I blow it?
Over the course of 50 miles, someone of my size burns somewhere around 4,500 calories. There may also be a post-exercise burn where my body continues to burn calories quickly, so I'll be generous and round up to 5,000 calories burned.
By just existing--breathing, heart beating and systems running--my basal metabolism is somewhere around 1,100 calories, so we'll subtract that from the 5,000 to get the caloric deficit:
5000 - 1,100 = 3,900 deficit
Between gels, bananas, sugary drinks and other food on the race course, I at somewhere around 1,200 calories, so that gets subtracted as well...
3,900 - 1,200 = 2,700 calories. Let's spend extra those calories!
3 giant slices of greasy cheese pizza at the finish would run 1,200 calories
A slice of frosted cake would hack off another 350 calories
A big breakfast the morning after of waffles + syrup and hash browns would run around 1,000 - 1,200 calories depending on how greasy the grill was.
...and that's it. The deficit is spent, and now it's back to healthful eating in reasonable, non-maple-syrup-coated portions. Seems like that level of effort should have enabled a runner to drag out the party for days, but unless your exercise habits are like those of a professional athlete, working out for hours day in and day out, exercise doesn't really enable us to eat whatever we want and maintain or lose weight.
But if you're exercising solely so you intake more calories, you're overlooking all of the wonderful benefits of exercise:
- Building strength that will carry on well into advanced age
- Boosting energy
- Reducing stress
- Reducing symptoms of depression
- Building self-esteem (it's not just kids who need that boost!)
- Protecting our brain
- Helping us to sleep better
- Protecting our heart as HDL, the "good" cholesterol is increased, and trigylcerides--fat in our blood--are decreased, leading to better functioning of the heart
- Managing blood sugar for diabetics, both juvenile diabetes and later onset diabetes brought on by lifestyle
Many of these benefits of exercise you will be tapping into not just today but 10, 20, 30 years into the future!
And sure, with a little extra caloric deficit, exercise does afford us the ability to enjoy a treat here and there, but after a little splurge, I'm very happy to reward my hardworking body with a meal loaded with vegetables, lean protein and healthy fats. Click here for this recipe for Red Lentil Soup.