Eating for Training
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Carrieendar wrote: »I only do half my long runs fasted, others I take in a lot of carbs to simulate race day intake.
Same here. I run fasted/ carb depleted earlier in my training. As I near my race I start to ramp up my carbs and experiment with fueling.
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I cannot run on an empty stomach. I have an English muffin and almond butter before my long run. My husband however can run on an empty stomach no problems. I have tried on an empty stomach and I felt slow, sluggish and got really light headed. I didn't like that feeling and hated that run. I have experimented with different types of things and that seem to work best for me. Maybe not by the book but it works for me.
Good luck!0 -
I love the Runner's World Cookbook! It's a beautiful book, for one, but has great recipes focusing on different things: pre-run, recovery, etc., and most importantly, it's real, tasty food that you'll actually want to eat.
So much of fueling is personal. I can usually run in the mornings on an empty stomach, but on race mornings, I do an English muffin with butter and jam. In general, I follow Michael Pollan's recommendation: Eat food, not too much, mostly plants.0 -
bump so I can read this later... im starting 1/2 training next week0
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I love the Runner's World Cookbook! It's a beautiful book, for one, but has great recipes focusing on different things: pre-run, recovery, etc., and most importantly, it's real, tasty food that you'll actually want to eat.
So much of fueling is personal. I can usually run in the mornings on an empty stomach, but on race mornings, I do an English muffin with butter and jam. In general, I follow Michael Pollan's recommendation: Eat food, not too much, mostly plants.
I second this! Their cookbook is solid and super yummy. It is my go-to when I want to make something healthy to fuel my running.
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Can I ask -
How is your Carb intake the day before or a day before the day you "crash" at 90 - 120 mins (I'm assuming your weekly mileage is solid and you have good running background) ?
Eating @ deficit with compromise of Carbs will generally get that "crash" state. IMHO
Low, that's the point I am trying to draw out for the OP. Going out on a long run fasted, at the back end of a week of 5 other runs, whilst carb depleted is a different prospect than if you're well fuelled. I think it's important to make that distinction.
Calorie deficit =/= carb depleted. You can eat at a 400 calorie a day deficit and still have plenty of carbs in your diet to replenish your glycogen stores.
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I run probably 95% of the time in the morning without eating anything. For me its pretty simple. If Im hungry I will eat a banana or a protein bar 30 minutes or so before I run. If Im not hungry I go out without eating. This morning I ran 11.5 miles alternating between an easy pace and 10K pace without eating. After a run I always get some protein within a 1/2 hour. I try to keep it simple.0
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Check out Eat to Perform on Facebook, they post some great links about this.0
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CarsonRuns wrote: »lishie_rebooted wrote: »Here's an article whose advice I would not follow. It says better results for weight maintenance by running on an empty stomach first thing in the morning. Maybe bodies in Belgium are different.
http://well.blogs.nytimes.com/2015/01/23/ask-well-the-best-time-of-day-to-exercise/?action=click&pgtype=Homepage&version=Moth-Visible&module=inside-nyt-region®ion=inside-nyt-region&WT.nav=inside-nyt-region
Same here. I do 98% of my running in the early morning, completely fasted. This includes marathon training runs of up to 22 miles.
Third That. Empty Stomach Training early mornings.
Yep, when I run in the morning, I don't eat and do fine0 -
After a run, eat a high protein/carb meal? What do people typically eat? I had bagel, eggs, and turkey sausage. Oh, and milk.0
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Question about the empty stomach thing. What if its a longer run like 9 miles? Still nothing or eat something?0
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It depends what you are used to. I don't eat before a 22 mile run (though I do always have breakfast before a race of any length).0
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Question about the empty stomach thing. What if its a longer run like 9 miles? Still nothing or eat something?
Depends. Some people don't. I don't eat before my weekday morning runs (usually 4-5 miles) but before my weekend long runs, I have a cup of coffee and something bread-y. After those, I also drink a 16 oz. chocolate milk because it's the only thing my stomach can handle for an hour or so and is quick hit of carbs, protein, and fat.0 -
It depends what you are used to. I don't eat before a 22 mile run (though I do always have breakfast before a race of any length).
OK what do you do during your run for fuel?
Also I ran 10 miles today. Burned lots of calories(1500) but struggling to eat all those back. Right now I'm only netting 100 calories with only 7 hours of daylight left. What can I eat to get my calories in? Don't think netting under 1k is a good idea0 -
It depends what you are used to. I don't eat before a 22 mile run (though I do always have breakfast before a race of any length).
OK what do you do during your run for fuel?
Also I ran 10 miles today. Burned lots of calories(1500) but struggling to eat all those back. Right now I'm only netting 100 calories with only 7 hours of daylight left. What can I eat to get my calories in? Don't think netting under 1k is a good idea
Spoon and PB.
drink them: soda, booze, smoothie, frappe
pizza, ice cream, etc0 -
lishie_rebooted wrote: »It depends what you are used to. I don't eat before a 22 mile run (though I do always have breakfast before a race of any length).
OK what do you do during your run for fuel?
Also I ran 10 miles today. Burned lots of calories(1500) but struggling to eat all those back. Right now I'm only netting 100 calories with only 7 hours of daylight left. What can I eat to get my calories in? Don't think netting under 1k is a good idea
Spoon and PB.
drink them: soda, booze, smoothie, frappe
pizza, ice cream, etc
Did just get tonight dough ice cream, will have to eat some tonight lol. Like the spoon and PB idea also0 -
It depends what you are used to. I don't eat before a 22 mile run (though I do always have breakfast before a race of any length).
Also I ran 10 miles today. Burned lots of calories(1500) but struggling to eat all those back. Right now I'm only netting 100 calories with only 7 hours of daylight left. What can I eat to get my calories in? Don't think netting under 1k is a good idea
After a weekend run, I usu go straight home and put whole cream, unsweetened cocoa, Hemo (it's like Ovaltine), 3-4 eggs, whole milk and blend and drink (I also put other spices like cinnamon and fenugreek)--thick homemade protein shake and you can adjust the calories according to how much cream you use. Since I usu run fasted, having this after my run gets me off to a good start and then I just eat normally after that. Idk if it's a good idea, but I like it.
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Thanks for that suggestion, that doesn't sound like something I'd try but, I'll definitely try and figure out some things to eat as I continue to do long runs.0
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Before every run: Electrolyte Enhanced Drink Tablets + (8 oz water)
Runs < 16 miles:
- Before: No food
- After: Oatmeal w/cinnamon, 1/2 banana, 1/2 grapefruit, coffee
Runs >= 16 miles:
- Before
FRS Energy + Endurance drink
Clif Bar - Chocolate Chip
Salted Watermelon GU Gel (if needed)
- After: BSN Syntha 6 Protien Powder, Oatmeal w/cinnamon, 1/2 banana, 1/2 grapefruit, coffee
In my experience, you often won't feel hungry immediately after a run; from what I recall reading, it might be because running (at certain intensities) increases blood lactate levels, which temporarily suppresses a hormone that stimulates appetite. However, I try to eat within 15 minutes of finishing my run, otherwise, when the appetite suppression wears off I'll have a voracious appetite and eat the entire lunch buffet.0 -
Another vote for Matt Fitzgerald's book.
I run anything up to a half marathon distance on an empty stomach (well, maybe some coffee). For runs longer than a half, I usually have a bagel -sometimes I eat it while I run, but that isn't for most people. I'm not hungry after a run, but I do have something with whey protein to help with recovery.0