what should i eat for running?

shaddowstorm

hi,

I've just started running I don't eat before my run and tire very quickly as I've only just started and when I get home I eat 3 egg whites and 1 whole egg scrambled on one piece of wholemeal toast. is that good or is there something else I should be eating?

also what should I have for dinner to fuel for my run?

thanks.

LKArgh

How much are you running? Jog around the block for 10 minutes? Half a marathon?

cheshirecatastrophe

Before you run: eat whatever won't make you sick. Some people like granola bars. Some people like bananas and peanut butter, or PB and toast. I like ice cream, but then again, I *always* like ice cream. Some people prefer not to eat for several hours before they hit the road. Find what works for you!

shaddowstorm

I've only just started and go around my block which isn't 3km which I jog 100m break and do another 100m as i'm pretty buggered and I don't eat before I go

WhatMeRunning

As I progressed from starting running to building longer distances I found two things that made me too tired to complete my planned distance.

The first was simply not having the strength or stamina to make certain distances yet, or by running too many miles in a week that I was ready to maintain. The solution there has always been to build mileage intelligently, no more than a 10% increase week over week. Over time the strength and stamina builds.

The second was that I was on a low carb diet when I started running, getting no more than 120g total carbs per day. This meant I was not in ketosis regularly, my goal was simply getting blood sugars under control and losing weight. As I started trying to train for diatances over 10k I started bonking. Not just on long runs, but eventually on 3 to 4 mile speed work sessions as well. What happened was I had depleted my glycogen stores, and was running too much regularly to replenish them at only 120g carbs/day. But I was not in a constant state of ketosis due to having 120g carbs/day. So I was constantly going in and out of ketosis with my diet and running. I had to choose between lowering carbs further and being a keto runner or bumping up my carbs. I chose to bump up my carbs and found my health had improved so well that I was not having trouble with fasting blood sugars after increased carbs. I also discovered that it helped to get a carb boost every hour if I run over 90 minutes. I now eat 50% calories in carbs and able to do half marathons, and working this year on a full marathon in the fall. Some people choose the keto route and it works for them.

In case any of this helps.

WhatMeRunning

Oh, there is one more thing. Sometimes you need a break from running. I have built miles each of the last 4 weeks, and was so tired at the end of my long run yesterday. I have a rest week this next week with reduced mileage. These restweeks are important. These give you a break to heal and build strength. Then you can come back stronger to conquer new distances/speeds

beemerphile1

Maybe you aren't eating enough carbs. I can't eat right before I run but I never run while hungry. Eat some carbs an hour before running and more carbs after. If not hungry after running, one of my favorites is a glass of Apple juice diluted about 25% water.

LoneWolfRunner

I run around 430-5 in the morning, so I only eat if I'm going over ten miles, but everyone is different. When I do eat, I find that peanut butter, chia seeds and honey on an English muffin carries me a long ways...

LKArgh

shaddowstorm wrote: »

I've only just started and go around my block which isn't 3km which I jog 100m break and do another 100m as i'm pretty buggered and I don't eat before I go

For the moment, honestly, I do not think it matters. I get the need to fuel really long runs, or to recover energy from a long run, but for most of us who are just jogging/running up to a few kms at a time, I do not think planning meals before or after really makes any difference. At least from my personal experience.

gritiron18

If you are eating regular healthy meals, then you don't need to worry about eating before a (3km) run. Your body will have sufficient energy stores to carry you through your run around the block. At the moment, your body is adapting, it is establishing a base aerobic fitness. It is learning to be more efficient at burning fat for energy. Eat healthy and clean - veg, salmon, eggs, quinoa, avocado etc. Don't be afraid of carbs, just eat the right ones at the right times. Eat good fats. Stay hydrated. Avoid energy drinks. Rest, recover and stretch. Good luck with it!