running

arc918

Here is the truth: you need to try different things and see what works best for you.

Here is what works for me (which only really matters if we are twins...):

I run early mornings on an empty stomach. Maybe a couple ounces of water before I go (hydration takes place the night before). Unless it is crazy hot out, I rarely stop for water or carbs if I'm running 10 miles or less. Last week I did a nice 12 miler with no stops.

12 - 20+ miles, I'll have some Clif Bloks on the run.

Once I get home, I need protein ASAP. Egg whites are my go to food. Carbs are good too.

Di3012

im sure this has been posted if so sorry anyway what are some good foods to eat before a run and what helps with recovery after thanks for any advise

I never eat and then go running, ever, it is bad for the heart. I always give at least a couple of hours, in order to let it start to digest. Oranges are a big yes for me, they seem to give me lots of energy.

I've never heard of anyone saying it was bad for the heart. What's the source for this?

For long runs (10+ miles), I have to eat before, during and after a run. There's just no way around it.

It is to do with what is going on with the body during digestion. The heart speeds up during this process, if you run on top of that and speed it up further......

That is why I literally cringe and then worry when people say eat directly before a workout.

SassyCalyGirl

protein shake before I run

Mollydolly10

www.runnersworld.co.uk/nutrition/eating-and-training.../250.html

I was going to post this as well!

(can't wait for my post-run chocolate milk tonight haha)

thermarose

if i haven't had a recent meal i'll usually eat a piece of fruit or a granola bar about 30-60 minutes before a run. if i'm doing an early morning run sometimes i'll wait to eat until after i'm done. once i work my way up to longer runs however (my goal is to be a marathon runner by this time next year) I will likely change my eating times/habits around a bit to keep me running strong.

EmilyLStuart

A few weeks ago I had a serious issue with shakiness after running or working out so I looked into it quite a bit...here's my list I have saved to my desktop for me to refer to when I need reminders:



Eat a small (100- to 200-calorie) snack about 30 minutes before you work out.

This snack should include fast-digesting (high glycemic index) carbohydrates and very little fat (which digests slowly), so that you digest the meal quickly and the fuel is available during your exercise session. Here are some ideas:
* Fruit juice
* Fruit smoothie
* High-glycemic fruits like pineapple, apricots, banana, mango, and watermelon
* Sports drinks
* Pretzels or bagels (but not whole grain varieties, which digest slowly)
* Energy bars (look for 3-5 grams of protein, at least 15 grams of carbs, and very little fat)

OR

Eat a nutritionally balanced meal 2 hours before exercise. (200 - 300 calories)

This is the best option for many people. The larger the meal, and the more fat and protein it contains, the longer you may need to wait before exercising. Ideally, try to eat enough calories to equal about half the calories you expect to burn during your upcoming workout. So if you burn about 600 calories during your workout, aim for at least 300 calories during this meal — or a little more if your exercise is “high intensity” (over 75% of your maximum heart rate). At least 50-60% of these calories should come from carbohydrates, which should keep your blood sugar and energy levels fairly stable during your exercise session. Include some protein to help prevent the breakdown of muscle for fuel and give your muscles a head start on recovery after exercise. Some good food choices and combinations for this kind of meal include:
* Fruit and yogurt
* Nuts
* Oatmeal
* Cereals (with more than 3 grams of fiber) and milk
* Trail mix with nuts and dried fruit
* Hummus and raw veggies
* Hard boiled eggs (or egg whites)
* Cottage cheese and fruit
* Half a peanut butter or turkey/chicken sandwich on whole grain bread
* Whole grain crackers with nut butter or cheese
* Whole grain fig (or fruit) Newton cookies
* Milk (especially chocolate milk)
* Tomato or vegetable juice
* Yogurt smoothie (with added protein powder, if desired)
* Most protein/energy bars

As a moderate exerciser you have a lot of flexibility when it comes to timing your meals and choosing your foods. The most important things are getting to know your body and how it responds to exercise, so that you can give it what it needs to perform at its best. Eating the right foods at the right times before you work out is essential to keeping your energy up, your workout performance high, and your body in fat-burning mode.

zoominzozo

A coffee AT LEAST 40 mins before so you have time to get ready and go to the loo before the run!

Honey ready brek with Nutella and a glass of orange juice.

-Afterwards I make sure whatever I eat is a good source of protein, so something chickeny.

Although when I've completed a race I head straight to the onsite burger van (they're always there) and get the nastiest looking cheeseburger possible with a can of coke or sprite. It's high in salt and protein, probably not healthy in the slightest but I always feel a billion times better after doing this.

ladyblue4369

I like an Erin Baker mini breakfast cookie or mini Think Thin bar before a run and organic low fat chocolate milk after a run. The reward of the chocolate milk after a run keeps me going! What a treat and a nutritionist/personal trainer turned me on to it.

Jamotto

bump to read later

ladyblue4369

Oh, and lots of water before, during and after the run.

jenalderman

I agree with those who admit that everyone is different. What works for me might not work for everyone (or anyone else for that matter.) I'm far from a pro but here's my routine:

Before: I have to allow an hour after intake before I run or I get cramps and feel "heavy". I will usually have a luna bar and fruit. This tends to keep my energy level up without that "heavy" feeling extending into my run.

During: Only on runs over 6miles. I will usually have Cliff energy gels. They taste good and they are convenient.

After: G2 immediately. Within an hour I will have a protein shake or high protein meal (usually chicken).

josery1630

Before a race I usually make a PB & Banana smoothie - one banana, a Tbsp of peanut butter and a cup of milk. After a normal run I usually either drink a recovery formula or have some chocolate milk.

LaurenMichelle004

If you don't need as many calories, you might want to make your own replenisher. I use this for long runs (> 6 miles)

1 Crystallight packet
1/4 tsp Morton Lite Salt
1/4 tsp sea salt
Heaping 1/2 cup sugar
2 quarts water

http://www.instructables.com/id/Make-Your-Own-Damn-Sports-Drink/

Again, the replenisher is for long runs where I've lost sodium and potassium due to sweating.

Oooh!!! I want to make this!! Thanks!

Kickinkim418

bump will come back later

scott1080

wow what a great responce to my post and great tips thanks a lot everyone...

sassika

Bump