good carb after running

thedodgeruk
thedodgeruk Posts: 132 Member
in Food and Nutrition
i am after a good carb after a run or cardio
could not figure out why i crash so bad sometimes after run.
i have just had a look at my diary

my daily goal for carb is 215, and i only having 68. even if i not do any cario, i still need 120

any idea's ?

i eat plenty of oats

Replies

  • cheshirecatastrophe
    cheshirecatastrophe Posts: 1,395 Member
    Chocolate milk is a popular recovery drink (if you do dairy). It's got carbs and protein in apparently the best ratio for refueling and muscle rebuilding.

    A lot of people also find the key is eating a carb-heavy meal in the morning *before* they workout, so they are not "running on empty" as it were.
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  • Phoenix_Down
    Phoenix_Down Posts: 530 Member
    MrM27 wrote: »
    The carb you like is the best carb.

    ^this. I like poptarts and ice cream
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  • Phoenix_Down
    Phoenix_Down Posts: 530 Member
    MrM27 wrote: »
    Phoenix_Down wrote: »
    MrM27 wrote: »
    The carb you like is the best carb.

    ^this. I like poptarts and ice cream

    Yup. Especially together as a pop tart ice cream sandwich.

    I've tried with peanut butter mashed between but never ice cream....I think I've found a new idea. Thank youuuuu♡
  • redpandora56
    redpandora56 Posts: 289 Member
    sweet potatoes - fries, or baked with salsa. peanut butter and banana on toast. those are my favorite.
  • butlersoft
    butlersoft Posts: 219 Member
    carbs for AFTER a run ?? !!!

    Surely you mean CARBS for energy to fuel the run BEFORE .... and then protein for AFTER to help with muscle repair ?
  • meryl135
    meryl135 Posts: 321 Member
    You need a bit of carbs to ensure insulin doesn't impair muscle repair and interfere with restoring glycogen.

    A banana is pretty fantastic. Or a rice cake with almond butter, then topped with banana...<drool>...
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  • HelenWater
    HelenWater Posts: 232 Member
    Yoghurt made with fruit.
  • yesimpson
    yesimpson Posts: 1,372 Member
    From my experience it's eating the right foods before (and usually allowing 2 hours for digestion) that helps the most with how I feel during and after a run.

    Something like PB on toast might be good as it's protein, fats and carbs (although I assume you're not lacking either of the first two as you didn't mention them as a problem). Although whatever you fancy would be best, if it helps you hit your target - don't worry if it is the 'best' carb. If such a thing exists.
  • amandarunning
    amandarunning Posts: 306 Member
    Porridge with some dark chocolate melted within or golden syrup on top! Next favourite when I used to run was peanut butter and jam on toast...
  • tkillion810
    tkillion810 Posts: 591 Member
    MrM27 wrote: »
    butlersoft wrote: »
    carbs for AFTER a run ?? !!!

    Surely you mean CARBS for energy to fuel the run BEFORE .... and then protein for AFTER to help with muscle repair ?
    Huh?

    Along these lines - carbs before runs are great for energy. They are also great immediately post run, such as a shake. Then about an hour later follow up with a meal balanced w/ protein and carbs, like scrambled eggs and baked sweet potato fries.

    My post run shake includes tart cherry juice, frozen blueberries, frozen bananan, frozen strawberries, 1/2 scoop Vega sport protein powder, kale leaves destemmed, raw cacao powder, and some coconut water. Lots of great healthy carbs in this to help recovery post run.
  • Hornsby
    Hornsby Posts: 10,322 Member
    bananas....
  • kevinmacpa
    kevinmacpa Posts: 84 Member
    If you need carbs to recover your muscle glycogen depletion from the workout, then you need fast digesting carbs that turn to glucose which will be turned into glycogen in your muscle. Fructose is digested differently than glucose because it first goes to your liver, once it was processed by the liver, then the energy was released. So it cannot be used for glycogen conversion immediately like glucose, which means it takes longer for fructose to be used by the muscle.

    Sugar from fruits, processed food are all high in fructose, or even worse, corn syrup. Starchy vegetables like potato, sweet potato, and grains like oats, whole grain bread convert directly into glucose. However, they are all complex carb, and takes longer for digestion. If you want fast digesting carb that converts into glucose, white rice is a good choice. If you want even faster carb, they there is maltodextrin and dextrose powder. Dextrose in essence is just glucose in powdered form. Maltodextrin is similar to dextrose, but since technically it's complex carb, it is not sweet, but it digests just as fast as dextrose and turn directly into glucose.
  • runner475
    runner475 Posts: 1,236 Member
    thedodgeruk wrote: »
    i am after a good carb after a run or cardio
    could not figure out why i crash so bad sometimes after run.
    i have just had a look at my diary

    my daily goal for carb is 215, and i only having 68. even if i not do any cario, i still need 120

    any idea's ?

    i eat plenty of oats

    I would do a carb before the run however it depends on miles you are running that day. Unless you are talking about fueling for next day's run.

    Typically I don't bother with any kind of "carbs" unless it is a long run of more than 1.5 hours and that's when the specifics start to get tie in.

    OP, Too less of info given.

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