Good carbs, distance running, and weight loss

RoyalMoose11

Hey everyone,
Dealing with a new issue. I'm doing well with my weight loss goals and have upped my fitness/runs in preparation for a long term running goal. I'm now at a point where I'm doing at least 4 miles each time I run (and using Asics running app to properly progress). On non-running days I go swimming to be a good balance. I'm also doing T25.

I've been avoiding carbs like white bread, regular pasta, and in those kinds of foods. I haven't been avoiding any fruits, nut products, or veggies so I am not completing cutting carbs. I also infrequently eat fiber-rich cabs when I'm craving a breakfast sandwich at home but that usually once every two weeks.

I want to make sure I don't run out of energy as I do my runs and I don't want to get hurt because of it but I've been doing so well on a low-carb diet that I'm not sure which foods I should incorporate. I've read mixed reviews about fiber-rich foods which can lead to cramping and I'm not looking to deal with that.

So in the end what kinds of foods should I add to help with having some carbs in my system for running and when is it best to eat them? I run in the morning before work (starting around 7am) so is it better to have them before bed or wake up an hour early, eat, then work out 60 minutes later.

ChrisS30V

You will have to experiment to find what works best for you and your body. On running mornings I usually have something like 1/2 cup of oatmeal, a couple tbs of peanut butter, and a little dark chocolate for breakfast (which is about 2-3 hours before I run). I used to have everything mentioned plus a serving of All-Bran cereal and a medium-sized apple and banana on running days, but it ended up giving me horrible cramps and runner's diarrhea after the run and the rest of the day, so I cut back.

And to be perfectly honest, there's no rule that says you HAVE to eat anything before you run, I know plenty of people that get up and run on an empty stomach. That way, you won't have to worry about anything sitting in your stomach and jostling around while you run.

It's all about trial and error. If something bothers your stomach while running, don't eat it. Trust me on this, it's much better to slowly incorporate foods into your pre-run meal that you can handle without stomach problems, than it is to end up with gas, cramps and diarrhea the rest of the day because you had too much at breakfast.

RoyalMoose11

Thanks for the tips!