Could you try some other methods of fueling besides gummy candies? It's really hard to get enough carbs with just gummy bears. Maybe sports beans, high carb mix you fill a water bottle with, or chews? They'll all be at least a little more calorically dense. Also like everyone said, a smoothie or liquid calories can be a lot easier to get down after a run than a full savory meal. Make sure you're adding calories wherever you can in your day to day life -- ice cream! Full fat milk and yogurt! Nut butter! Rooting for you to find some equilibrium. 

It's so hard! Fueling is consistently a struggle for me. You might have luck with liquid calories, too. People love chocolate milk after long runs because it's packed with carbs and protein and it's a good easy source of calories. I love a good Cherry Coke after a long run for the carbs and calories.

I'd also consider adding electrolytes. They were a game changer for me for runs longer than an hour - especially runs 90-120+ minutes long.

before any run over like 12 miles I make a Quest protein shake and stick it in the fridge so it’s super cold when I am done, it’s like having a milkshake and I just sip on slowly it while I wait for my shower to be ready, it gives me about 35g of protein and also helps rehydrate me because I make it with half water and half almond milk

I am nowhere near an expert but I was using gummy candies as well for the same reason. Then I switched to jelly belly sports beans and have noticed a difference. I recover better after and feel a pretty quick improvement in my body after I eat them during the run. I might give them a try. The orange ones are the best.

I'm curious what your "normal" bloodwork numbers actually are. You don't need to share specifics here, but just know that a lot of what doctors consider to be "normal" are still in ranges that will lead to fatigue in endurance athletes and especially women. I have B12 issues and I feel like absolute garbage when my numbers are on the lower side of "normal," and many women still have fatigue problems with iron and ferritin that are considered within "normal" range but may be too low for the energy demands of athletes.

My general guidance for my own eating is to eat 3 full meals a day and 2ish snacks, especially in my days leading up to my long runs. No skimpy breakfasts and no popcorn for dinner (as much I miss it lol). I've also found that my energy levels have improved with upping my protein intake. I don't count macros but I'm probably at 80-100g of protein a day now. I also supplement with collagen powder which has helped my joints a lot.

I'll also say that my energy levels are much, much better when I'm not drinking alcohol.

If you have the resources , you could seek out a sports dietitian (RD with a CSSD certification). I am in the same boat and am finally trying to seek out some help with how much to eat and get out of some restrictive mindsets that have popped up.

Some online sources are Holley Fueled Nutrition (podcast and Instagram), Featherstone Nutrition (Instagram and features on the podcast Fuel for the Sole), Female Athlete Nutrition (podcast), Fueling for Endurance (podcast).

It also wouldn’t hurt to make sure your bloodwork is normal. Ask your doctor to order a full iron panel, ferritin, and vitamin D.

I always used to roll my eyes at the gym bros who shoveled protein down their throats by the spoonful, but I’ve been really focusing on getting more protein in my diet and I’ve noticed a big difference in recovery (I’m less sore after hard workouts) and in my appetite- I’m more satiated so I don’t mindlessly snack on shit in the evening, and I used to struggle with binging and I haven’t had a binge since eating a higher protein diet. I used to get less than 70g of protein a day, but now I get 120-130g. The one thing I don’t change in my day is my morning strawberry matcha latte with oat milk- I love it and it’s part of my routine. I only drink alcohol when with friends and don’t have more than 1 or 2 drinks at a time, and some weeks I don’t drink at all. Makes me feel better in general. I used to have 2-3 drinks a day so I’ve cut way back. I try to mostly cook at home, but I do get a quick lunch out once a week and maybe go out with friends 2-3 times a month.

Here are some of my go-to breakfasts, lunches, dinners, and snacks that are in regular rotation:

Breakfast: overnight oats made with Greek yogurt and a protein shake and served with fruit; 2-3 scrambled eggs, chicken sausage, fruit, and sourdough toast; sourdough French toast with maple syrup and fruit; smoothie made of protein shake and frozen fruit; Catalina Crunch cereal with milk; sourdough toast with PB and honey and fruit

Lunch: PB&J or turkey sandwich with fruit, veggies, and whole grain crackers; omelet with veggies and cheese, chicken sausage, and fruit; bagged salad with air fried chicken tenders; Jimmy John’s turkey or roast beef sandwich with chips and a Diet Coke (my go-to when I’m at my office); frozen meal from Trader Joe’s (love the broccoli and cheddar quiche)

Dinner: chickpea pasta (or regular pasta) with meat sauce; salmon with roasted potatoes and asparagus; kielbasa or chicken sausage with peppers, onions, broccoli served over rice; bagged salad with air fried chicken tenders; “pita pizza” (homemade pizza on pita or flatbread); sheet pan gnocchi with Italian sausage, Brussels sprouts, and burrata cheese (or pesto); something from the Whole Foods hot bar or salad bar when I don’t want to cook

Snacks: Greek yogurt with honey and fruit; protein shake; pretzels; string cheese; graham crackers with PB

ETA I also take a daily calcium and vitamin D supplement. I had a stress fracture last year and my ortho wanted to do bloodwork and we found that my levels of both were quite low. I’m trying to get more calcium naturally but I do think having the supplement helps.

Shouting out all 3 Run Fast Eat Slow cookbooks. Great recipes and helpful nutrition tips for all aspects of running and training.

Also, if you feel like you will get good advice, think about mentioning it to your doctor. Some nutrient deficiencies can be sneaky in how they impact you, even though you are doing everything “right”. Good luck!

Did you get ferritin done? Usually not included unless you request it. Even normal ferritin can be low for a female runner.

Just eat more. It really is that simple

Eat more when your running, eat more before the run, eat more after the run. Its totally okay to use junk like chocolate or pizza to top up the kcals between some good healthy foods

My biggest issue with higher mileage is 1) finding new routes, and 2) getting bored on my long runs and just wanting to be done.

Having to also do resistance training to prevent injury. I really hate it 🙂

Finding time to do it in a busy and full family life

Getting overuse injury. My body's telling me no.... but my mind, my mind is telling me yes...

I love candy and have also tried that thinking that would be okay. I just don’t want to eat anything at all when running, even if I like it. Will eat lots of candy after the run.

No. You’ll perform better and recover better with adequate fueling. If you want to continue to under fuel that’s your choice, but does impact your performance and recovery regardless of whether you want to believe it or not. I was once like you, and I cannot believe the difference once I started adequately fueling.

You can’t overcome science

The science of physiology is pretty much accepted

Your muscles can’t store more glycogen than the next guy, give or take 10%

You might not like gels, but look into how other fuels may (will) improve your runs

I like the salted watermelon one by gu and the strawberry lemonade electrolyte by nuun.

But would I have them if I wasn’t burning through calories? Nah. Do I drag myself out of the house looking forward to the taste of those things. Yup.

fueling’s personal, but here’s the broad strokes:

– the “every 45 min” guideline is about glycogen. your body stores ~90 min worth at marathon pace. once that tank’s low, you bonk. gels/gummies are a way to drip in carbs before you hit empty.
– if you’re well fueled pre-run, and you’re not pushing race effort, you can get away with less. that’s why you felt fine on your 30k. slower paces burn a bigger % of fat.

the key is to practice what you’ll do on race day. don’t suddenly decide to eat 4 gels if you’ve never trained with them. that's a cardinal rule: no new experiments during race day.

you can get away with less, but it’s a gamble at race intensity. think of fueling as insurance. boring until you need it, it can save the day.

That was me at first but two years in, it’s a slog. I take 2-3 per hour on long runs but still not something I enjoy

I do not, it’s way too sweet. But I suffer through it for the sake of my performance

me!! my preferred fueling method i like the different flavors and how easy they are to eat.

As long as you don't care about performance, recovery, and being functionally useful the rest of the day, it's not necessary to fuel.

I like the honey ones but after 2 or 3, they are just medicine at that point.

How many carbs per hour are you getting per hour on your run? Can you give a bit more info about your pace and current weight?

It sounds like you’re getting a good volume of carbs in your run but you could try more - getting as close to cals in matching cals out as you can. Are you dehydrated? 500ml isn’t a lot for a 2hr run.

20g of protein immediately post run and the another well balanced meal including protein, complex carbs and fibre within 90 mins.

I always have a protein shake straight after a long run; around 135 cals and 28g protein. That takes off the immediate hunger and is good for muscle repair and growth. I find that I can just eat my usual lunch and dinner without being really hungry or craving the junky carbs then.

Imo it sounds like you’re either not fueling enough after your run (I doubt that fat free yoghurt and fruit comes close to what your body needs post run, and lunch might be a little too late) OR maybe you’re not eating enough fat to feel satiated? I know fat is calorie dense and runners are encouraged to fuel with high carb and high protein diets, but fat is also essential

Hey fellow runner!

You could try a calorie tracking tool or app.

I use noom. It gets activity and exercise data from my garmin and strava and then it shows me the amount of calories I can consume if I want to stay within a “weight loss” calorie deficit. I use the basic version of Noom. It has all I need and it uses color charts to make tracking the food really easy.

I found out that making a habit of tracking my food made me more aware about the stuff I put into my body, specially after long runs.

Good luck with your training and your first marathon!

Totally been there, after long runs, especially once you’re pushing 30k+, your body is basically screaming for replenishment. That post-run yogurt + fruit probably isn’t enough to cover the energy and muscle recovery needs, which might be why cravings hit hard later. I’d try adding more carbs and a decent amount of protein right after your run, like a smoothie with banana, oats, protein powder, and nut butter. Then eat a proper meal within an hour. Front-loading your recovery might help prevent the late-day snack spiral. Also, don’t be afraid of eating more that day, your body actually needs it.

This might be a bit unconventional but I don't eat during the long runs. Instead, I eat a Snickers bar just before the long run and it usually kicks in the middle of my run.

these guys opened me up to an entire world of random candy as running fuel. Anticipating a favorite candy treat really helps to break up the monotony on long runs, and reduces my odds of 'running out' - I can always just pop into a convenience store and peruse the candy aisle. Sour patch kids also work well!

Peanut m&ms! Lol 😂 got me through every marathon!!!

I was recommended these and tried them recently, delicious but made my mouth incredibly dry.

this is the way.

I weight out the servings before a run and throw in small ziploc bag.

Store bought individually packed rice krispy squares and/or various candy.

Chewy granola bars are also good.

I hate gels.

I just started using Clif Blocks. Energy/hydration gummy chews. Tasty, easy to eat and absolutely do the trick.

Usually eat 4 meals a day/ 3 meals + frequent snacking. A lot of bagels, pasta and porridge, but nothing too different from usual what I used to eat before running. Just generic healthy food, but in higher volume. 'm doing 65 mile weeks. When I first started I was far hungrier, but now my body seems to be used to it and I'm not actually that hungry all the time so 3 normal meals and some extra porridge is often what I just do.

Post run I usually have a grapefruit and protein powder drink too.

I (45f, 35 ish miles a week) pretty well eat whatever I want. But I have shifted to include more carbs with my meals. The day before my long run, I try to eat a bigger breakfast and lunch with more carbs and proteins. My long run day usually means I’m a human trash can. And mind you, I fuel during my long run - 30-45 grams per hour. For example, I ate a pop tart this morning before my run, then I had about 75 grams of carbs over my 2.5 hour run.

If it has calories. I eat it. Lol, no joke. I’m at like 45-50 MPW plus lifting though. Ya boy is HUNGRY

IDK but I can tell you I am down 10 pounds since my race 5 weeks ago

Usually trying to keep breakfast lunch and dinner relatively healthy, although I definitely have an excess of carbs. I like to snack in between and have a very sweet tooth. And on long run day, my partner makes us homemade neapolitan pizza. Generally, I just try to eat enough and don't count macros or anything like that.

As for carbloading, I tried for the past 3 races and a few runs, in the form of pasta the evening before. It definitely works for me, but everybody's different.

Tailwind is a nutrition solution. Many people swear by it. I've tried it in a few runs and haven't had any issues.

Sword is a hydration mix that I've had at a couple ultra events and it was great as well.

How long of a run?

Honey Stinger chews. Pretty much gummy candy. They come with and without caffeine.

Fig Newton's and Starburst.

I like tailwind but find Maurtens the best tolerated by my stomach, I use one bottle (500ml) per hour and a gel or a couple sports beans ever 30 min. If going to be more than 13 miles. At the 2 hour mark fig newtons or peanut butter crackers or Oreos work well. We can only absorb about 300 calories per hour, if mostly sugar, is easier to digest and less likely to make us nauseous and the longer you go the less efficient your gut is, so the key is keeping up with hydration and calories early on to prevent bonking (running on empty)

I would start tracking calories and do what the other OP said. Lose it slowly Good for you for being so aware of the delicate balance between food and health and exercise.

As a distance runner you need energy, so I would suggest you aim for 1800 calories and make those calories count. Cut any junk food, sodas or sweets. Eat whole grains, potatoes, sweet potatoes, brown rice, lots of vegetables like broccoli, spinach, bell peppers and whatever else you can get. Get your parents on board with healthy eating.

Remember that losing 0.5 to 1 pound per week is a good rate of weight loss and that you are still growing. So don't try to lose faster and eat more if necessary.