How much difference do carbs really make on running?

Misssynth

I usually have a lower carb evening meal, and I run first thing in the morning (because my lunch usually involves grains and I'm trying to keep my macros how MFP suggests). Last night my partner wanted to make some rice to go with our dinner, and made way too much of it but it was sooo good, I definitely ate more than I should have. And this morning's run was the 'easiest' one i've done. I'm a newbie so working on my 5ks but I could easily have carried on running this morning. Was it just good luck and my training working or could having more carbs the evening before have helped?

EauRouge1

If you're running 5ks then you don't need to carb up before a run, so it's unlikely that the rice made any difference. Some days are good and some are bad, sometimes for no apparent reasons. Sometimes the running gods are smiling on you and you get an easy PB! A varied training schedule (intervals, hill training, long slow runs, short fast runs, strength training) will make way more of a difference to your 5k times than carb loading the night before.

StealthHealth

Whilst I agree with @EauRouge1 with respect to carbs, I'd add that during years of running, usually at a calorific deficit, on the odd occasion that I ate a surplus the next day I felt like superman (except when those XS cals came from alcohol -those runs were some of the hardest I ever did).

Generally, as you mention yourself and @EauRouge1 points out - you have good days, and bad days with little or no rhyme or reason.

jenno369

I am still new to running, and my understanding is the same as what @EuRouge1 explained, however I have also noticed that a meal higher in carbs (or even just overall calories) the night before makes me feel better during my run the next morning. Nothing specific, just more energy and everything feels easier

GauchoMark

yeah, I agree with the previous posters. One thing I'll add - while it isn't really necessary to carb load for a 5k, if you are at a deficit or have been exercising quite a bit, you might be slightly glycogen depleted. Getting those glycogen levels back to normal or slightly above can help you FEEL a lot better during exercise.

I've even noticed a difference in heart rate and sweating. When I'm not depleted, my heart rate is much lower and I sweat less.

NomaElephant

Yeah I had sweet potato last night and felt so energised at gym today. Carb refeeds give me more energy for sure

acorsaut89

I also agree that not eating at as large of a deficit does make me feel better during runs the next day provided the calories consumed the day before were smart calories (for my body). If I eat food that it not nutritionally sound it doesn't matter how few I ate, my body hates me. But if I eat food my body likes, so what I deem to be good food (not getting in the good food/bad food thing here - this is what's good for me!) then I feel better.

It isn't necessarily from carbs, I believe - for me - it's just my body runs better when it's not running on empty and it knows there's some stores in there for it.

janejellyroll

My personal experience: for short runs, I don't see any real difference. For longer runs (anything over 15-16 miles), I see a huge benefit from increasing carbohydrates the day before.

cwolfman13

That would depend on the type of running...you're not going to see much difference for short runs, though carbs are good for speed.