Running and Nutrition

Autumnfilly2005

I have a question about running and nutrition. I try to start every morning with protein. On days that I run I usually have a protein shake and a breakfast sandwich. I've going through the c25k program and am starting a 10k program this week. Whenever I run, I always go 3 miles total distance. Only the first part of it is running, when I was doing the c25k, the rest is walking. It usually takes me about an hour to do three miles.

My question is that when I first started, I never ate anything after my runs, and felt fine. In the later weeks, if I didn't eat, I started crashing really hard. So now I usually have a protein shake and granola after I run, and that's been helping a lot. I don't consider three miles to be a "long" distance, so I'm really surprised by how hard it hits me if I don't eat. Is this only because I'm a new runner? Will I be able to not worry about post run fuel for short distance like 3 miles when I get better at it? Or is my reaction typical to most runners?

MeanderingMammal

What I've found is adaptation.

When I started C25K I would hoover a 500ml bottle of water in a half hour session, yesterday on a half marathon I consumed half that. I'm also comfortable doing 10 miles fasted, although I then go to town afterwards. Yesterday was 2300 cals to make up.

For 5K timing shouldn't be that important, unless you're working a significant deficit. If you are, then as your reduce your deficit you'll find it gets easier.

How are you measuring your running calorie expenditure?

Autumnfilly2005

I use mapmyrun, which I know over estimates calories burned. I am working on a deficit, my mfp goal is 2180, I generally get about 2000-2100 calories a day. I never eat back exercise calories, so what I eat after running is already calculated into my daily total.

MeanderingMammal

Autumnfilly2005 wrote: »

I never eat back exercise calories

I had a hunch you might say that. As you're reasonably burning in the order of 300 to 400 cals per session, possibly more, that'll be giving you a fairly agressive deficit, that you're exhibiting as fatigue.

Autumnfilly2005

It says I'm burning about 500, but I always felt that was excessively high. During my job I also tend to walk 6-7 miles, but not all at once and not fast either. Mfp is linked with my fitbit, and most days I end with at least 300-400 calorie deficit, more on running days. It that too much of a deficit?

Just_Ceci

You might want to try eating back at least some of your exercise calories, maybe half?

MeanderingMammal

Autumnfilly2005 wrote: »

It says I'm burning about 500, but I always felt that was excessively high.

I normally factor about 100 cals per mile, although I'm 6ft1 and 160lbs. When I started I was 200lbs and burning quite a lot more.

During my job I also tend to walk 6-7 miles, but not all at once and not fast either.

Energy expenditure is a function of just moving the body mass around, so your speed doesn't really matter in walking. The metabolic equivalent of running is about twice that of walking, although that can vary a little based on pace, but not enough to be material.

Mfp is linked with my fitbit, and most days I end with at least 300-400 calorie deficit, more on running days. It that too much of a deficit?

So my understanding is that to use a Fitbit you set your activity to sedentary and then the system accounts for the calories expended based on the fitbit. So you've set up MFP to give you a deficit, based on your aspirations.

If I'm understanding that correctly then it sounds as if you've got your MFP planned deficit, then you're adding your exercise to that as well then you're compounding it. It does sound as if you should be eating back at least a proportion of your exercise calories.

Personally I don't like MapMyFitness, largely because when I used it I had trouble synchronising and lost a lot of sessions. Of the options I find Strava most conservative, but other options are Endomondo, Runkeeper and Runtastic. Again I wouldn't particularly recommend the latter, and Endomondo accounts for BMR.

Autumnfilly2005

Okay thanks, good to know.

Autumnfilly2005

I looked over my deficits over the last couple weeks, and my average deficit was 500, on top of the 250 that was already calculated into my calorie allowance. I have realized it was quite that large. I'm certainly going to eat more. Thanks for the good advice!

pmur

I had the same issue after running especially while I was still trying to lose weight. I posted the same question on the bridge to 10K forum and found out that it's what I eat right after I run that makes an impact. I now always try to get something with a carb/protein balance in 45 mins after I run. I now do a lot of speed training sessions and long runs. After each of those, I do drink a cup of milk with whey protein powder in it. My friend swears by chocolate milk afterwards but I hate chocolate milk. If I am in a good mood, I prepare a smoothie and leave it in the fridge for after the run(I randomly choose stuff that go in with my fruits, mainly almond butter and milk or greek yogurt). On long run days I always eat lunch or dinner soon after so I'm not famished.

HTH!

Autumnfilly2005

Yeah, I found that eating after I eat makes a big difference and keeps me from crashing. I'm lactose intolerant, so chocolate milk is out for me. I can do whey protein though, and small amounts of yogurt. Cheese either is really bad for me, or doesn't affect me depending on what kind it is. The protein and carbs after running have helped. Eventually, as I get better at running, I'm hoping that short distances won't bother me so much. Right now, after 3 miles or 60 minutes, I'm wiped if I don't eat.