Post-run fuel

Orphia

If I have carbs and protein 45 minutes before an hour-long run, do I really need carbs and protein straight after I finish the run like the media say?
(Note: I'm in maintenance and hit my calorie & macro goals for the day.)

Orphia

Just to clarify, I'm querying whether I need it if it's already in my stomach.

bendyourkneekatie

I really wouldn't think so. I mean I'm just going by my experience but I'll have toast or cereal for breakfast, go run a couple hours, and then have a coffee.

spiriteagle99

It depends on how hard and long a run it was. For an hour long run - probably not. Two hours or more - then yes, you might want something to eat or drink. Let your hunger and energy determine what you need. If you are starving, then eat something. If you are drained of energy, then eat something. If you feel fine, then don't.

RoxieDawn

I have never heard or read such a thing. Been doing long distance running for years and I just eat usually 1-2 hours after the run. Have had 0 negative effects from running fasted or waiting later after the run to consume food.

For me, I think how you eat before and after your normal and long distance running is a personal preference.

sijomial

You don't need to do anything special before or after an hour of exercise.

For longer duration then of course it becomes more beneficial to recover well and also if you are planning on exercising again the same day.
Personally I only start worrying about fuelling over 2hrs, fairy casual about fuelling from 2 to 4hrs and take more care over both fuelling and recovery precision over that.

4:1 carb/protein ratio is a common guideline for recovery.

Orphia

Thanks, all!

I'm in a FB women's running/weight loss program group (I was added by a friend), and they don't even seem to understand my question.

The media are all promoting protein, protein shakes and bars in the 30 minute window after exercise, but if you think it through and look at the studies, it's fine if you've already eaten protein relatively recently.

I feel the need for a refuel if I've run for over 1 hour 30 minutes, but anything less than that, and certainly not an hour's run just after breakfast, I just don't need it.

MeanderingMammal

Orphia wrote: »

The media are all promoting protein, protein shakes and bars in the 30 minute window after exercise, but if you think it through and look at the studies, it's fine if you've already eaten protein relatively recently.

As with much of the media and marketing world, you're firmly in the realms of marginal gains. For most of us the value is lost in the noise. That extra 0.001% of conversion just isn't worth worrying about.

girlinahat

I’ve started having a small (250ml so about quarter of a cup measure powder) protein shake ready for me for straight after a long run because I’ve noticed it helps reduce muscle pain in my calves. But that’s going for a run about four hours after a meal and an hour after a carb-y snack so don’t know how your meal 45 minutes before would impact.

I probably wouldn’t worry just on an hours run - I might even do an hours run fasted and the STILL not eat for another couple of hours.

Probably also depends on effort.

jjpptt2

No. You don't really NEED anything. Personal preference may be a different story, but there's not much actual need here.

DX2JX2

You won't really need to worry about specifically fueling for a run until you get closer to the 2 hour mark or half marathon distances. Don't get me wrong, you do need to make sure that you're eating enough for performance but any food you feel like eating whenever you're hungry for it will do.

I do drink a glass of chocolate milk right after my long runs because I think it helps me to reduce muscle soreness afterwards but it's not terribly critical. I really do it because I love chocolate milk.

NorthCascades

It's important to get some sugar in you before during or after an especially hard run (or ride) because your body is more receptive to glycogen making after some glycogen burning. I don't think protein toning is important, and I don't think sugar is important after most exercise either. Hydration, yes.

Here's a good article that suggests timing your exercise to end right before a meal, so you can use that meal in place of a recovery shake or snack and save some calories:

https://www.trainingpeaks.com/blog/your-14-step-guide-to-weight-loss-during-base-training/

janejellyroll

I would never consider post-run fuel for an hour or so of running. I mean, if I was hungry, I would eat.

jjpptt2

DX2JX2 wrote: »

You won't really need to worry about specifically fueling for a run until you get closer to the 2 hour mark or half marathon distances.

I've seen similar statements in a variety of forums... but does a person's conditioning/ability have anything to do with it, or is it just 2hrs, period, end of story?

NorthCascades

For most cyclists, the three hour mark is where you start needing food on the bike. But that depends on a lot of things like intensity and your personal ability to use fat as a fuel.

TimothyFish

I agree that if it is just an hour it probably doesn't matter. For longer periods it matters, but you also have to take into consideration how long ago you ate. If your stomach is still working through your last meal it does no good to throw more food on top of it. But if your stomach is empty then you will need food for an even shorter run than you might otherwise.

jjpptt2 wrote: »

DX2JX2 wrote: »

You won't really need to worry about specifically fueling for a run until you get closer to the 2 hour mark or half marathon distances.

I've seen similar statements in a variety of forums... but does a person's conditioning/ability have anything to do with it, or is it just 2hrs, period, end of story?

I'm sure a person's conditioning matters. Most of the people I see talking about this stuff are people who can average a fairly high speed over the two hours, so I expect they are assuming that people aren't putting in any junk miles during that time, that they are either going fast or climbing hills. Instead of putting a time on it, it would probably make more sense to think in terms of calories burned. Each person can store between 1,500 and 2,000 calories worth of glycogen. But you can reduce the rate at which it is used by keeping carbs in the stomach. Our bodies can only handle 30-60 grams of carbs (120-240 calories) per hour so we will still burn through glycogen eventually, but we can slow it down. The faster we burn through calories the sooner our bodies will start complaining.

jjpptt2

TimothyFish wrote: »

I agree that if it is just an hour it probably doesn't matter. For longer periods it matters, but you also have to take into consideration how long ago you ate. If your stomach is still working through your last meal it does no good to throw more food on top of it. But if your stomach is empty then you will need food for an even shorter run than you might otherwise.

jjpptt2 wrote: »

DX2JX2 wrote: »

You won't really need to worry about specifically fueling for a run until you get closer to the 2 hour mark or half marathon distances.

I've seen similar statements in a variety of forums... but does a person's conditioning/ability have anything to do with it, or is it just 2hrs, period, end of story?

I'm sure a person's conditioning matters. Most of the people I see talking about this stuff are people who can average a fairly high speed over the two hours, so I expect they are assuming that people aren't putting in any junk miles during that time, that they are either going fast or climbing hills. Instead of putting a time on it, it would probably make more sense to think in terms of calories burned. Each person can store between 1,500 and 2,000 calories worth of glycogen. But you can reduce the rate at which it is used by keeping carbs in the stomach. Our bodies can only handle 30-60 grams of carbs (120-240 calories) per hour so we will still burn through glycogen eventually, but we can slow it down. The faster we burn through calories the sooner our bodies will start complaining.

That's helpful, thank you. I've seen/read all of that before, but never in 1 complete thought. Thanks.

NorthCascades

TimothyFish wrote: »

I agree that if it is just an hour it probably doesn't matter. For longer periods it matters, but you also have to take into consideration how long ago you ate. If your stomach is still working through your last meal it does no good to throw more food on top of it. But if your stomach is empty then you will need food for an even shorter run than you might otherwise.

jjpptt2 wrote: »

DX2JX2 wrote: »

You won't really need to worry about specifically fueling for a run until you get closer to the 2 hour mark or half marathon distances.

I've seen similar statements in a variety of forums... but does a person's conditioning/ability have anything to do with it, or is it just 2hrs, period, end of story?

I'm sure a person's conditioning matters. Most of the people I see talking about this stuff are people who can average a fairly high speed over the two hours, so I expect they are assuming that people aren't putting in any junk miles during that time, that they are either going fast or climbing hills. Instead of putting a time on it, it would probably make more sense to think in terms of calories burned. Each person can store between 1,500 and 2,000 calories worth of glycogen. But you can reduce the rate at which it is used by keeping carbs in the stomach. Our bodies can only handle 30-60 grams of carbs (120-240 calories) per hour so we will still burn through glycogen eventually, but we can slow it down. The faster we burn through calories the sooner our bodies will start complaining.

Yep. This is why calories are sometimes a valid training goal. Wanting more endurance is the same as wanting the ability to burn more calories for longer in a more sustainable manner.

DX2JX2

Interestingly, you can actually train yourself to hold off your bonk point. What most of us non-endurance athletes consider bonking is actually mental, not physical. Our brains signal trouble long before our bodies are in any real danger of actually running out of fuel and something as simple as a sports drink (or even a placebo) can 'trick' our brains into letting us continue.

Radiolab did a really neat episode on the science and experiments behind this.