Caloric intake pre and post long runs?

t has been a very long time since I have posted but I have learned that this group will always be there for me. I am currently just shy of 2 years out and am really doing well. 310 HW 175 LW 185 CW. I exercise a ton and have achieved huge success since my surgery and I am looking for anyone else who has done the same.

Here's an example- I am training for another Marathon so if I go out and run 15 to 20 miles for a training run and burn 3000 calories doing it what should my caloric intake be for the day prior the day of and the day after a day like that ?

I tipicly don't want to eat a ton the day of a long run but I do drink over 100 grams of protein and that shake alone has 800 calories just by itself.

Any thought you can all provide I would appreciate them. Thanks

I'm not the best example or an expert, but I just eat at maintenance level the day before anything over 20 miles. The day of the long run, I am very bad and pretty much eat what I want. I try to keep it healthy, but I also don't beat myself up. I just ran 24 miles, I deserve it.

I've found that hardcore long distance running, while super fun and great for my mental and physical help, is pretty hard on weight loss goals. It's very hard to keep a deficit and run 70 miles a week. So my mindset is, take my deficits where I can get them, and don't beat myself too badly for being hungry.

I don't know if this is any help or even what you were looking for.

I train for half marathons, my partner trains for marathons. Neither of us adjust our caloric intake for exercise.