Running and lower carb eating

angp7711

I was wondering if there are any runners that are also eating lower carb diet. A perfect day for me would include no white starches or sugars and 1-2 whole grain items in my day. I have to be really careful with my sugars and even the sugars in some fruits and milk when not mixed with proteins don't sit well with me. I have noticed when I am eating really well to plan and have a longer (for me) run I get really shaky and nauseas afterwards. I don't get it as bad if I have eaten badly but I also don't lose weight very well that way.

So when you have a longer run or higher cardio day how do you eat while still keeping your carbs/sugars low?

NoAdditives

Get your carbs from vegetables instead. Your body and brain need carbs, especially when you're getting a lot of cardio.

DrBorkBork

I am a Primal Blueprinter. I try to stick to 20g carbs/day or less (about 10% carbs). I am also a runner. It's entirely doable! I even run in a fasted state. I feel this way of life elevates my performance!
Post run, however, it's a free for all! I have no shame in enjoying lots of meat and healthy carbs from fruits & veggies

EDIT: A little tip. Carry some cubed sweet potato with you. It's a good carb replenishers for longer runs

angp7711

I am by no means an Atkins eater nor am I in ketosis. I try to focus on lean protiens and eat a ton of veggies but try to stay away from any starchy ones or any bread proxy rain the mornings. I notice that a veggie scramble on the morning isn't enough for me though on a running morning and was mostly wondering if low carbs was the reason and if I can increase my running while staying lower in carbs.

Thanks!
Ang

ShaeDetermined

When u say u run, how many miles are talking about?

I run on a low-carb diet:
1 serving/day of whole grain bread
1 serving/day of brown rice

When paired with adequate fruits, veggies and protein they provide more than enough to fuel your body.

angp7711

I am a Primal Blueprinter. I try to stick to 20g carbs/day or less (about 10% carbs). I am also a runner. It's entirely doable! I even run in a fasted state. I feel this way of life elevates my performance!
Post run, however, it's a free for all! I have no shame in enjoying lots of meat and healthy carbs from fruits & veggies

EDIT: A little tip. Carry some cubed sweet potato with you. It's a good carb replenishers for longer runs

So you eat higher than 20 grams post run? Do you eat it right away? Do you ever have low blood sugar symptoms after runs?

Ang

DianaPowerUp

Everyone is different. However, you may perform better if you add a slice of whole grain toast to your veggie scramble. Or, try adding a side of bacon instead of the toast. You'll have to experiment to see what works for you. To me, it sounds like you're out of energy (calories), not necessarily not enough carbs. I eat about 1/2 the amt. of carbs you do, but do fine with high cardio exercise for an hr. (step, cycling, swimming, I hate running but will do it on occasion). Just experiment a little, and you'll find what works best for you, within your dietary needs.

DrBorkBork

I am a Primal Blueprinter. I try to stick to 20g carbs/day or less (about 10% carbs). I am also a runner. It's entirely doable! I even run in a fasted state. I feel this way of life elevates my performance!
Post run, however, it's a free for all! I have no shame in enjoying lots of meat and healthy carbs from fruits & veggies

EDIT: A little tip. Carry some cubed sweet potato with you. It's a good carb replenishers for longer runs

So you eat higher than 20 grams post run? Do you eat it right away? Do you ever have low blood sugar symptoms after runs?

Ang

No, 20g for the whole day. Maybe 10-15 for the meal. On hard run days (days I've done sprints), I eat a little higher carb, but nothing more than 50g in a day. For me, sprinting is harder on my body. Long, slow run are easy (if monotonous)

I'm also a T2 diabetic, so i can definitely relate on the low bood sugar front

EDIT: Also wanted to add that yes, I usually eat as soon as I can after a run. My poor little daugher might be headless if I didn't! I turn into a very grouchy monster very quickly after finishing a workout.

angp7711

Everyone is different. However, you may perform better if you add a slice of whole grain toast to your veggie scramble. Or, try adding a side of bacon instead of the toast. You'll have to experiment to see what works for you. To me, it sounds like you're out of energy (calories), not necessarily not enough carbs. I eat about 1/2 the amt. of carbs you do, but do fine with high cardio exercise for an hr. (step, cycling, swimming, I hate running but will do it on occasion). Just experiment a little, and you'll find what works best for you, within your dietary needs.

I am having a "well duh" moment right now. I didn't think about increasing overall calories before a run. I only get the shakes in morning runs and I figured it was either protein OR carbs that I was low on. I tried doing it with a protein shake 25grams of protein (no carbs) and that didn't help so I figured it must be carbs that I was low on and was working on adding carbs into those mornings but mentally I don't do well with grains early in the day. I noticed that it is running that is affected mostly for me but thT is what I get a higher calorie burn (bodybug). Anything over 450 burn in the morning usually sets me off.

I love this site

Thanks again for all your input.

angp7711

[/quote]

No, 20g for the whole day. Maybe 10-15 for the meal. On hard run days (days I've done sprints), I eat a little higher carb, but nothing more than 50g in a day. For me, sprinting is harder on my body. Long, slow run are easy (if monotonous)

I'm also a T2 diabetic, so i can definitely relate on the low bood sugar front

EDIT: Also wanted to add that yes, I usually eat as soon as I can after a run. My poor little daugher might be headless if I didn't! I turn into a very grouchy monster very quickly after finishing a workout.
[/quote]
I am thinking I am going to try more cals in the morning and be prepared to just need to eat right after and hopefully that will fix it. Thank you for sharing

Ang

DrBorkBork

I am thinking I am going to try more cals in the morning and be prepared to just need to eat right after and hopefully that will fix it. Thank you for sharing

Ang

I hope it fixes your troubles. Good luck! Keep pounding black top