Protein vs Carbs when running!

sjcply

so I decided to change things up (formerly protein40% fat30% carb30%) so I decided to switch it 40%carb 30%fat 30%protein because I need more carbs while I am running (or so I have heard)! Well I gained 1.4 lbs this week!:sad:

I have always had trouble maintaining my weight when I eat more carbs than protein.
So my question-
Do I really need MORE carbs when I run. I am not a long distance runner yet! I am running anywhere from 3-6 miles depends on the day about 4 days a week. I am training for my first 1/2 marathon so my miles will be going up slowly.

mrsmillet

Maybe you should try having a protein shake afterwards for "recovery", that is what I have been doing lately. Some people are more carb sensitive and bodies require more protein. Good Luck.

erickirb

long distance runners are usually on a 55-60% carb diet, close to MFP's default numbers as carbs are the easiest source of energy, buring fat and muscle makes your body work much harder, making it harder to run on a low carb diet. That being said are you running to get faster and compete, or to lose weight. the high carb diet is for "runners" that compete and train to run, not train to lose weight.

sjcply

Makes sense! Thanks!

I am running to loose a few pounds that I gained over the holidays, but mainly I am running to maintain my weight and get ready for my half marathon!

erickirb

You may want to increase your carbs slowly leading up to the race, and the few weeks prior to the half marathon I would eat at least 50% carbs and even more on the eve of the race. Good luck, and most of all have fun.

Chenoachem

I have been reading a Sports Nutrition Guide by Anita Bean. According to this book, when you are on low carb diets most of the weight loss comes from muscle loss. When you increase your carbs you are gaining muscle back which will add weight. Measurements are usually a much better judge of fitness or % Body Fat instead of weight.

Also according to the book, when you run most of your energy comes from glycogen stores created from Carbs. After the glycogen stores are depleted, your body switches to using protein and fat for energy. However, this is less efficient and is where we start to feel more fatigue. I personally found that my endurance for running increased greatly when I started eating more carbs.

I hope that helps. Good Luck with your training.

SHBoss1673

1.4 lbs is well within the margin for error with weight. Especially with a relatively large change in eating habits this is perfectly normal. I wouldn't even think twice about it. If the weight stays up after 3X per week weigh ins for 3 or 4 weeks, then you should start to examine it. Otherwise, it's par for the course.

runningneo122

Long distance runners carb up to get glycogen into the muscles to burn off while running and to not decrease LBM. On your current weight loss/training mission your emphasis should be on less carbs per se, protein drink for muscle recovery within 30 minutes after cooldown and if possible do "fasted cardio" which is first thing in the morning on an empty stomach and 20 minutes after a caffeine jumpstart. When I do this, I steadily lose 2 pounds a week. The way it works is the fuel tank(stomach) is empty, so the body burns fat for energy. The caffeine is the kickstart to get you moving. When I run w/out caffeine I feel a little sluggish 2.5 miles in. Good Luck

SHBoss1673

Long distance runners carb up to get glycogen into the muscles to burn off while running and to not decrease LBM. On your current weight loss/training mission your emphasis should be on less carbs per se, protein drink for muscle recovery within 30 minutes after cooldown and if possible do "fasted cardio" which is first thing in the morning on an empty stomach and 20 minutes after a caffeine jumpstart. When I do this, I steadily lose 2 pounds a week. The way it works is the fuel tank(stomach) is empty, so the body burns fat for energy. The caffeine is the kickstart to get you moving. When I run w/out caffeine I feel a little sluggish 2.5 miles in. Good Luck

Just so you know, for the first 90 minutes or so, your body doesn't use any more fat than it otherwise would if you ate something before. There's about 90 minutes worth of glycogen stored at muscles sites. This has been confirmed numerous times in studies. I can look them up if you like. After about 90 minutes of moderate sustained cardio, you should start using a carbohydrate infused drink (something with moderate amounts of simple carbs to deliver glucose quickly to those muscles).

Also, cardio doesn't normally require protein for muscle recovery as there's little to no damage done to the muscles in aerobic muscle work, a moderate re-feeding of carbohydrates is all you need. Protein for muscle recovery is associated with anaerobic training (specifically resistance type training where technical failure is reached) in order to speed the process of rebuilding micro-tears in the muscle spindles that happen during intense resistance bouts. Adding protein to that re-feeding is fine, but it's not specifically going to do any more good than it otherwise would.

Remember, resistance (anaerobic work) and cardio (aerobic work) are different in many ways, and require different pre and post workout nutrients to sustain them correctly. Protein is great for you, make no mistake, but after cardio, you need carbohydrates to replenish glycogen stores, protein won't be used in any higher capacity unless you are starving for energy.

runningneo122

Just so you know, for the first 90 minutes or so, your body doesn't use any more fat than it otherwise would if you ate something before. There's about 90 minutes worth of glycogen stored at muscles sites. This has been confirmed numerous times in studies. I can look them up if you like. After about 90 minutes of moderate sustained cardio, you should start using a carbohydrate infused drink (something with moderate amounts of simple carbs to deliver glucose quickly to those muscles).

Also, cardio doesn't normally require protein for muscle recovery as there's little to no damage done to the muscles in aerobic muscle work, a moderate re-feeding of carbohydrates is all you need. Protein for muscle recovery is associated with anaerobic training (specifically resistance type training where technical failure is reached) in order to speed the process of rebuilding micro-tears in the muscle spindles that happen during intense resistance bouts. Adding protein to that re-feeding is fine, but it's not specifically going to do any more good than it otherwise would.

Remember, resistance (anaerobic work) and cardio (aerobic work) are different in many ways, and require different pre and post workout nutrients to sustain them correctly. Protein is great for you, make no mistake, but after cardio, you need carbohydrates to replenish glycogen stores, protein won't be used in any higher capacity unless you are starving for energy.
[/quote]
Thanks for that!!! I was mentioning the protein after because I run hard and feel the work in the muscles. The protein makes a difference for me. Once I build up to more than 60 minutes run time, I switch from water(first 60) to Gatorade for the rest and cooldown.