running

half a bagel, english muffin, or whole wheat waffle with PB.

recovery - chocolate milk!!!!!

I eat an apple with peanut butter before most workout sessions (running or otherwise) and I used to drink chocolate milk after running b/c I'd read in runner's world that it is the perfect mix of carbs and protein for recovery. I don't anymore b/c I'm trying to follow a cleaner lifestyle and chocolate milk isn't considered 'clean".

Mmmmm .... Or a Banana with a spoonful of peanut butter!

before I run- usually nothing (I know I know) or peanut butter- depends on what time I run also. After I run Syntrax Whey protein- double stuffed cookie in almond milk YUMMMMMMMMMMMMMMMM :bigsmile:

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 never eat before, i give it at least a 2-3 hr window between eating and running, and chocolate milk afterwards is excellent! quenches thirst and aids recovery

My stomach is very fussy during runs so I have to be careful with pre-run food. Usually a banana + half a luna bar work for me. I also drink coconut water--it's a good way to get electrolytes w/o the stomach discomfort (YMMV). AFTER a run is happy time . Usually something with peanut butter!

For short runs (<= 6 miles) I don't eat anything unless I'm late for my run and hungry. at that point, I'll drop in a few Gu Chomps.

Post run? Lotsa choices. Best one that I've found is Soy Chocolate or Nestle's Chocolate Milk. 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.


Please do understand that we don't need to shovel food into our mouths just because we run. At 209, you're burning about 160 cals/mile (miles x wieght in pounds x .76 is a usable formula) so running can be an excellent means of weight loss.

My lunch yesterday was too big - just over 700 cals. I knocked out a 2 miler before dinner and got rid of about 300 cals.

Insofar as "needing the energy", for.get.it. We have lots of energy in the glycogen in our muscles and bloodstream to power us for quite a few miles.

If you decide to eat something before you run, unless it's glucose heavy product, you will finish the run before the food gets into your bloodstream. Glucose takes about 15 to 30 minutes to hit the bloodstream. Something like fruit or a bagel provide you with glucose but only after it's been digested which will take an hour or more (they're complex carbs so they take longer). Add a little peanut butter and that bagel takes even longer to digest.

Runner's world and Running Times have more info on this.

Sorry if this sounds really stupid but what is the importance of eating before and after running. I am not a serious runner but occasionally do and I was unaware of the importance of this!!!

Sorry if this sounds really stupid but what is the importance of eating before and after running. I am not a serious runner but occasionally do and I was unaware of the importance of this!!!

Eating before a run:
To ensure that you have enough energy to maintain your run. Mind you, everyone is different. I can run on an empty stomach for about 8-9 miles before I feel a very LARGE drop in my energy levels. Some people bonk out at 5-6 miles, some at 3-4. Depends on you and your fitness level and how efficient your body is.

Eating after a run:
To provide your body with enough recovery materials and to replenish the energy you just spent. It also teaches your body to move around energy more (as told to me by my running coaches). You basically want to get your body to be able to quickly use up energy you're eating before a run and move it into use, use up what you're eating during a run and then use the energy you're giving it after to recover.

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.

bump to read later

Carbs prior and a protein after!

Good bowl of cereal or oatmeal before
Meat, cheese, yogurt and fruit after

http://www.highfive.co.uk/zero_INT.php

High Five Zero tablets changed my life. Beforehand I got major cramps, dehydration that messed up my thought processes for an day after, mood swings. One tablet in some water after a run and you're re-hydrated, salted up and you can buy a neutral flavoured one to put in whatever drink you fancy though the berry ones are nice on their own

I ran 10 miles last Saterday basically fasted. My last real meal was at 7:30 pm friday, had black coffee saterday morning, ran from 11 am till 1 pm. water before and after, nothing during the run. Felt Just fine. Ate a double chicken chipotle bowl (round 700 calories) around 2 pm then dinner and snacks to fill out my protein and fat goals.

I don't do this all the time, but it proved to myself that I can run 10 miles on an empty stomach and not die. should be usefull if the event of a zombie attack.