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Posted by u/zone2nerd··Question

How do I calculate calorie requirements with CF while lifting? Help!

TL;DR: Struggling to calculate calorie needs while lifting with cystic fibrosis. Any tips?

So I'm a 29M, endurance junkie who runs 6x/week, but I also lift to maintain strength. I've got cystic fibrosis (CF), and I'm trying to figure out my calorie needs. With CF, I've read that my calorie requirements can be higher due to increased energy expenditure from lung function issues.

I've been tracking my intake and output pretty closely. Currently, I'm around 2,800 calories daily, but I'm not sure if that's enough, especially with the lifting. My macros are roughly 50% carbs, 30% protein, and 20% fats, and I'm hitting about 150g of protein daily. I aim for nutrient timing around workouts to optimize recovery. Is there a better way to adjust these numbers for my CF condition? Anyone with similar experience have advice on balancing these demands? Thanks!

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u/gymratbutchill·

Bro, maybe it's time to embrace the gains and eat more? Just saying, if you wanna lift and run like a beast, you gotta fuel up. Don't forget, carbs are your friends, especially if you're doing CF stuff. Your lungs are working overtime, so you might as well let your stomach join the party! 🤷‍♂️

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u/dadbod_passion·

In my experience with macros, especially for endurance athletes, you really want to ensure that you're not just hitting protein but also focusing on quality carbs and fats. Complex carbs like quinoa or sweet potatoes can be great for sustained energy. Consider incorporating snacks between meals, like Greek yogurt with berries or a protein bar, to help meet your calorie goals without feeling stuffed. Nutrient timing is key, especially around your workouts!

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u/zone2nerd·

With cystic fibrosis, you might actually need more calories than the typical recommendations, especially with your activity level. I'm not a CF expert, but I'd consider talking to a sports dietitian who specializes in that area. My calorie needs when I was running a lot were around 3,200-3,500, and I found that tracking through an app like MyFitnessPal really helped me adjust on the fly. If you're hitting around 2,800, it might not be enough, especially with your lifting routine factored in.

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u/lightweightsfordays·

I feel you! Balancing lifting and running can be tricky. I just focus on lifting for fun and sometimes forget to eat enough, lol. Keep it chill and listen to your body.

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u/cuttingseason_2024·

I think you might actually be underestimating your needs. When I was running a lot, I had to push my intake to over 3,000 calories just to keep my weight stable. If you're lifting hard, u may need more, especially on leg day. I've heard that CF can increase your resting metabolic rate too, so it's worth looking into! Also, MacroFactor has been great for tracking my intake without all the hassle.

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u/6footdadbod·

This is a classic case of 'you gotta eat to lift'. If your body is asking for more, give it more! And don't stress if the scale doesn't move right away. Just keep tracking and adjusting. If you feel like you're dragging during workouts, it might be time to up those carbs!

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u/recipequeen44·

I understand that tracking can be a bit tedious, but using something like Cronometer can give you a detailed breakdown of your nutrients and help you identify any deficiencies. I used it while training for a half marathon, and it really helped me see where I was lacking, especially in iron and magnesium. Since CF can affect nutrient absorption, keeping a close eye on your micronutrients might be just as important as your macronutrients.

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