Running - more important carbs or proteins?

maxphia32
maxphia32 Posts: 99 Member
edited November 2024 in Health and Weight Loss
Curious what the runners on this board are more concerned with - carbs or protein? I know both are important to give you energy and build muscle, but you always hear about carb loading before a longer run. Now I have read conflicting reports about this - more recently reading something saying that carb loading is not necessary. Also curious as to what ratio runners set their macro nutrients?

Replies

  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    It depends a lot on the length of the run and your goals. For a half marathon or lower distances, you don't really need to 'carb load' (assuming you're getting adequate nutrition and not feeling sluggish on runs). For longer runs, the idea of slamming down a plate of pasta the night before is antiquated. Usually advanced runners will begin shifting their carb ratios the week before a race. I have done low carb while running (either as part of a glycogen depletion strategy or as 'bonk' training for an ultra), and it is unpleasant. Doable, but definitely not fun (or at least not as fun as running while my glycogen is topped off).

    I generally aim to get my minimum protein and fat first, then fill in whatever with carbs. If I'm doing high mileage training, I will be eating quite a bit, so even with 120+ grams of protein per day, My ratios are still something like 60-20-20.
  • terbusha
    terbusha Posts: 1,483 Member
    Like you said, protein are carbs are important and play different roles in your body. You want to get enough protein to support your amino acid metabolism and muscles. In general, if you're doing a lot of weight lifting, 1 g of protein/lb of body weight is all that you need. If you're not doing a lot of that type of training, then you can be lower in the range of 0.6-1 g/lb.

    Carbs are your energy source. Like you mentioned, unless you're doing races like marathons or iron man events, carb loading is not really necessary.

    Here's how I would set up my macros
    Protein: 0.6-1 g/lb of body weight
    Fat: ~25%
    Carbs: the rest of your calories from this
  • farfromthetree
    farfromthetree Posts: 982 Member
    @terbusha...off topic but that is quite the transformation! Congrats!!
  • terbusha
    terbusha Posts: 1,483 Member
    @farfromthetree, thanks a bunch. Hard work, dedication, and time is all it takes
  • throoper
    throoper Posts: 351 Member
    I run 3-5 miles several days a week, and 6-10 once or twice a week too. I also try to eat relatively low-carb, but I will have a slice of toast with PB&J before the longer runs. The only times I've really noticed a lack of energy is when I've been limiting carbs pretty heavily (eg South Beach Diet) while also in the latter stages of training for a half marathon...

    Before a half marathon, yeah I'll bump up my carbs the week of - have some pasta for dinner, etc. But not "load" them per se.

    And hey, I'm always happy to have more running buddies here, if you want to be friends! :)

  • maxphia32
    maxphia32 Posts: 99 Member
    Thank you all for the answers. I will test things out and see how I feel - probably the best way to go. :smile:
  • TimothyFish
    TimothyFish Posts: 4,925 Member
    I'm more of a bicyclist than a runner, but when I know I'm going to be out for 90 minutes or more, I'll carry a sports drink with me and maybe some other carbs. You shouldn't eat more than 60g carbs per hour because your body can't process more than that. After a longer ride, I'll usually drink chocolate milk for the carbs and protein. Your body processes protein better during the first 30-45 minutes after exercise. Consuming protein during that time is supposed to help with recovery. Some people recommend eating carbs two hours before to max out your glycogen. I've never been real good about doing that. I have found, however, that eating while I'm riding does seem to help.
  • JeffseekingV
    JeffseekingV Posts: 3,165 Member
    Like it's been said, it depends on the run length as that will affect your calorie requirements for that day. Protein is important but not as important if you're not lifting. As long as the # is decent, it won't matter too much unless you start doing a quality lifting program.
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