February 2018 Running Challenge

TattooedDolphinGirl78 wrote: »

Hey gang, coming back and starting fresh. I have no set goal in mind for mileage, it's more about actually getting out there and getting it done (since I live in Canuckland and have to contend with ice, rain, snow, more snow, etc.). I'll consider a goal for March once I see how things go for the rest of this month.

Welcome back @TattooedDolphinGirl78

Stoshew71 wrote: »

One more point in my post above about refueling. If you take in fuel, you are adding glucose to your blood supply. Since your body prefers glucose, your working muscles will latch onto this as opposed to fat. I am trying to see if research was done to see if the brain will slow the chemical release that allows your body to use fat for energy when excess glucose is found in the blood mid-run. But I know at rest, when you eat a big meal, your brain will tell your body to release more insulin to use up the glucose ingested into your blood supply and slow down the chemical release that will release fatty acids into your blood supply. I just don't recall if this happens during exercise.


https://www.runnersworld.com/for-beginners-only-1

This article actually has lots of chock full of knowledge nuggets when it comes to fat and sugar burning.

https://www.gssiweb.org/en/sports-science-exchange/Article/sse-59-fat-metabolism-during-exercise-new-concepts


But the biggest thing I was looking for was this section right here:



DIETARY CARBOHYDRATE INFLUENCES FAT OXIDATION DURING EXERCISE

Eating Carbohydrate During the Hours Before Exercise

Fat oxidation during exercise is very sensitive to the interval between eating carbohydrate and the onset of exercise and to the duration of the exercise. This is due in part to the elevation in plasma insulin in response to the carbohydrate meal and the resultant inhibition of lipolysis in adipose tissues, thus reducing the mobilization of FFA into the plasma. This effect is evident for at least 4 h after eating 140 g of carbohydrate that has a high glycemic index (Montain et al., 1991). Under these conditions, the carbohydrate meal reduces both total fat oxidation and plasma FFA concentration during the first 50 min of moderate-intensity exercise. However, this suppression of fat oxidation is reversed as the duration of exercise is increased; after 100 min of exercise, the rate of fat oxidation is similar, whether or not carbohydrate was eaten before exercise. It appears that the body relies heavily on carbohydrate and less on fat when people have eaten carbohydrate during the previous few hours, and therefore carbohydrate is preferred when it is available. It is likely that insulin plays a role in regulating the mixture of carbohydrate and fat oxidized during exercise.

This reduction in fat oxidation and increase in carbohydrate oxidation is not usually detrimental if all of the increase in carbohydrate oxidation is derived from glucose in the blood from the meal, thus having little influence on muscle glycogen use. Therefore, at present, there is little basis for recommending that people refrain from eating carbohydrate before exercise because such a meal will simply shift energy metabolism to less of a reliance on oxidation of plasma FFA and more on blood glucose oxidation, with lesser effects on muscle glycogen and intramuscular triglyceride utilization.

Plasma FFA mobilization is remarkably sensitive to even small increases in plasma insulin (Jensen et al., 1989), and it seems that lipolysis is influenced for a long time after eating carbohydrate (Montain et al., 1991). Diets that are lower in carbohydrate or that contain carbohydrates that cause less insulin secretion, probably still elicit enough of an insulin response to reduce plasma FFA mobilization. Therefore, any commercially available product or diet that claims to increase FFA mobilization and oxidation would have to almost totally eliminate the insulin response to the carbohydrate in their product, which seems unlikely. At the very least, the developers of these products must demonstrate that FFA mobilization is increased by their diets and is somehow beneficial. As discussed above, increased FFA mobilization would certainly not seem to be of any value for untrained people because their mobilization of FFA normally exceeds the ability of the muscles to oxidize FFA.

MNLittleFinn wrote: »

lporter229 wrote: »

Does anyone else notice that the rungries are worse if you run in the morning rather than the evening? The chocolate candies on my desk had better look out!

If I have something to eat within like 15-20 minutes after I run, I don't seem to get them. Then I have my normal breakfast like an hour or so later.

Yup. Because after you run, your body wants to recover. If you don't eat something right away, your body considers itself starved and the brain will start to release those hormones that make you hungry. When this happens, we tend to overeat later on.

However, if you eat a little something as your post workout recovery meal, it prevents your body from releasing those "I am very hungry" hormones.


https://www.healthline.com/nutrition/eat-after-workout#section1

Eating After a Workout Is Important

To understand how the right foods can help you after exercise, it's important to understand how your body is affected by physical activity.

When you're working out, your muscles use up their glycogen stores for fuel. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles also get broken down and damaged (1, 2).

After your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins.

Eating the right nutrients soon after you exercise can help your body get this done faster. It is particularly important to eat carbs and protein after your workout.

Doing this helps your body:
Decrease muscle protein breakdown.
Increase muscle protein synthesis (growth).
Restore glycogen stores.
Enhance recovery.


Bottom Line:
Getting in the right nutrients after exercise can help you rebuild your muscle proteins and glycogen stores. It also helps stimulate growth of new muscle.

Elise4270 wrote: »

Thanks for all the nutritional information @Stoshew71 ! I read and read and just can't seem to get the level of understanding that you and others have. It's helpful that it's discussed here.

Glad to see you pop in! Everyone gets busy or injured and has the need to take a thread break. We forgive you.

Why thank you for your grace and forgiveness.