Low Carb + Running

littlemsmuffet

Hi everyone! I recently started low carbing again (ah, bliss!) but I miss my runs. Is there anyone on here that runs and is ALSO a low carber? I was running 6mi-50min before. I haven't had a chance to get to the gym yet but I know from experience that I will get to 3 miles and bonk

THINandFABULOUS

Hi! I'm a low carber and I run a lot too. I try to run about 5 miles a day, 5-6 times per week. However, I have noticed that on days when I run a little more, the next day I'm STARVING. I feel like I can't focus and so all I'm thinking about is food. So recently, I started eating a small low carb snack before my runs and something small right after. It's kind of helped..

getfitdiva

I agree with the previous poster a complex carb snack right before your burn will help with your energy level like apple slices w/ peanut butter.

junyr

I wish I could help. I don't notice much of a difference in my running whether I'm low carbing or not.

littlemsmuffet

Thanks for the encouragement - I might try oatmeal before a run. How many carbs do you guys have before/after running? I have heard crazy numbers like 50g before and after or 45g before and 25g after, but I that has usually been on bodybuilding sites (because Runner's World.com doesn't seem to have a lot of advice for low-carb runners, haha!).

virunner

I run a lot, and eat almost no carbs. It will take 2-6 weeks for your body to adjust to burning fat during your runs instead of relying on the glycogen supplied by carbs. Once you have gotten through this transition period, you will be able to run farther and faster than before, without having to consume any carbs, either before or after your run. I do up to three hour training runs now on no food at all, and since my body is adapted to burning fat as its primary fuel source, I don't bonk. The problem is, you will bonk during the transition phase, you will run slower, and you will feel awful. Keep at it, and I promise you will be thrilled with the results. During the transition phase, make sure you are consuming enough salt. I bring "Nuun" on my runs which provides salt and other electrolytes without carbs. Final word of advice is to make sure to eat enough throughout the day, particularly fat. If you're running, you need to eat more than if you're not, and if you're not eating carbs you should replace those carbs with fat. If you're "starving" eat!

Picola1984

What is classed as a low carber? How many carbs do you allow yourself per day?

I run a lot, mainly at the gym at the moment due to the weather but like to think I'm pretty sensible on the carb front, avoiding starchy 'bad carbs' and trying to get most from veggies

littlemsmuffet

I run a lot, and eat almost no carbs. It will take 2-6 weeks for your body to adjust to burning fat during your runs instead of relying on the glycogen supplied by carbs. Once you have gotten through this transition period, you will be able to run farther and faster than before, without having to consume any carbs, either before or after your run. I do up to three hour training runs now on no food at all, and since my body is adapted to burning fat as its primary fuel source, I don't bonk. The problem is, you will bonk during the transition phase, you will run slower, and you will feel awful. Keep at it, and I promise you will be thrilled with the results. During the transition phase, make sure you are consuming enough salt. I bring "Nuun" on my runs which provides salt and other electrolytes without carbs. Final word of advice is to make sure to eat enough throughout the day, particularly fat. If you're running, you need to eat more than if you're not, and if you're not eating carbs you should replace those carbs with fat. If you're "starving" eat!

Thanks, this is awesome! Very motivating. I have always heard "runners need carbs" but I read some articles about athletes who don't consume many carbs and I know there are people (like all of you) who run on little/no carbs, so I am really glad to know real people do it successfully!

Picola1984: I'm not sure if there is a technical definition, but my understanding is 100-150 grams or less.

heybales

Not sure if following Primal or Paleo, but Mark's Daily Apple seems to have realize that some people just love what they call Chronic Cardio.

So here is there program for doing it.

http://www.marksdailyapple.com/how-to-fuel-a-marathon/#axzz1ksue6XLL

And he links there on how to eat during training.

You should also look up Maffetone MAF zone for his suggested HR zone that encourages fat burning.