Running + More Carbs = Weight Loss?!?

vegginoutfitness
vegginoutfitness Posts: 14 Member
edited December 2024 in Food and Nutrition
I've been researching how many carbs I should be eating as a runner. I've not been eating enough (hypoglycemia after runs confirm that) though I'm not on any low carb diet.

I met a fellow runner today and told her I had been eating about average 150g carbs per day. She said that was no where near enough -- which lined up with my doctor telling me to up my carbs. Especially before a run I now eat a granola bar. Low fiber and low protein.

But how much should I eat while still maintaining weight loss? Some say 2.5-3.5g per lb of body weight.

I run almost daily, minimum 3 miles and max 7 miles. Along with other workouts.

I've increased my calories overall which puts me at 200 calories per day, before a workout.

Replies

  • pinggolfer96
    pinggolfer96 Posts: 2,248 Member
    Then increase your carbs by 50 if you increased your cals by 200. Idk if you want to lose, maintain, or gain, but hit your essential macronutrients minimums then fill rest with carbs, or increase your calories with carbs as the increase.
  • vegginoutfitness
    vegginoutfitness Posts: 14 Member
    I meant to type that I increased my calories which made me 200g carbs per day before any workout. My goal is to continue losing weight but to get enough carbs to where I don't crash out after a workout from not enough carbs to fuel my workout.

    I imagine 200 should be enough minimum tho?
  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,251 Member
    vegginoutfitness wrote: »
    I've been researching how many carbs I should be eating as a runner. I've not been eating enough (hypoglycemia after runs confirm that) though I'm not on any low carb diet.

    I met a fellow runner today and told her I had been eating about average 150g carbs per day. She said that was no where near enough -- which lined up with my doctor telling me to up my carbs. Especially before a run I now eat a granola bar. Low fiber and low protein.

    But how much should I eat while still maintaining weight loss? Some say 2.5-3.5g per lb of body weight.

    I run almost daily, minimum 3 miles and max 7 miles. Along with other workouts.

    I've increased my calories overall which puts me at 200 calories per day, before a workout.

    I'd suggest running every OTHER day, adding more strength training on the non running days. fwiw, I run 3-6 miles, every other day, and I'd bet I average about 150g carbs. i've never felt I needed more.
  • saphin
    saphin Posts: 246 Member
    It depends how long and hard you run. From revision 2 of the book 'sports nutrition for endurance athletes' by Monique Ryan, the recommendations are:

    45 to 75 minute runs at moderate to high intensity; 3 to 3.5 g per lb of body weight (6.5 to 8 g per kg)

    60 to 90 minute runs at low to moderate intensity; 2.5 to 3 g per lb of body weight (5.5 to 6.5 g per kg)

    90 to 120 minute runs at moderate to high intensity; 3 to 4.5 g per lb of body weight (6.5 to 10 g per kg)
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