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VERNEJORDAN's Photo VERNEJORDAN Posts: 236
4/22/12 9:11 P

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Since I am diabetic I have to eat something 30 mins before even if I just run 4-5 miles. I also can't carb load so I just have to make sure on my long runs to eat something before and keep refueling every 40 minutes or so. I haven't found anything I like yet as most things contain so much sugar it upsets my stomach as I am not sure to eating that much sugar. You just have to keep experimenting....toast and a little peanut butter are the best thing I have found that works for me before a run. Good luck with your search for the best food.

One more day I run is one more day I stay healty.


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SHADOW38's Photo SHADOW38 Posts: 806
4/19/12 1:01 P

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I agree. I really appreciate getting your perspective though.


Neither real food, nor exercise, come from a box.
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TAMTAM64's Photo TAMTAM64 Posts: 9,803
4/19/12 10:06 A

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It is not going to hurt you if you take in protein as part of your re-fueling. Some people like to do that. You need to try it both ways to see what works for you. But as far as taking in protein with carbs while running long to preserve muscle mass, I do not think that is valid. More than likely you will use that little bit of protein for energy also. Protein is more important as part of recovery.

Tammy - West Monroe, Louisiana

It only takes one person to change your life... YOU!






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SHADOW38's Photo SHADOW38 Posts: 806
4/19/12 9:44 A

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Thanks, Tammy. Good info. I have Nancy Clark's Nutrition for Marathoners Book. Great info there too.

I've been using honey stinger chews and I really like them. I'm still a little unsure if I would need protein during a run of 2 to 2.5 hours. I don't think I really need it as right after I run I take in protein and carbs.

Anyway, thanks for the information.

Neither real food, nor exercise, come from a box.
2013 Races:
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Barefoot Boise 10k 9/14
TAMTAM64's Photo TAMTAM64 Posts: 9,803
4/18/12 4:47 P

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Yes, the body will use muscle mass for energy but only as a last resort...

The primary fuel for energy is glycogen and fat. In general, the easier the effort (easy run) you will burn more fat & less glycogen. The harder the effort (hard run or race day) you will burn more glycogen and less fat. Your body will become more efficient at burning fat as fuel the more you train. Your glycogen stores generally can last about 90 minutes.

It is smart to take in some type of fuel (carbs) in the form of sports drink, GU gel, sport beans, etc about once every 60 minutes. You really need to try out different things while training to see what will work best for you on race day. I have found that if I am truly racing for a new PR (running hard), I do better taking a 1/2 pack of GU gel with water about every 40 minutes for a half marathon.

It is very important that you consume some type of protein & carb combination within 30 - 40 minutes of finishing a race or long run. The protein will help repair any muscle tears or breakdown and the carbs will go toward restocking the glycogen tank. It can be something as simple as a glass of chocolate milk, slimfast shake, or peanut butter sandwich. I like drinking a slimfast after my long runs. Then I get cleaned up & eat a good meal.

I recommend Nancy Clark's sport nutrition book - it is full of good & helpful information.

www.amazon.com/Nancy-Clarks-Sports-N
ut
rition-Guidebook/dp/0736074155/ref=sR>r_1_1?s=books&ie=UTF8&qid=1334781992
&sr=1-1


I hope this is helpful. Everybody is different when it comes to fueling well during a race.

Run Strong,
Tammy

Tammy - West Monroe, Louisiana

It only takes one person to change your life... YOU!






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SHADOW38's Photo SHADOW38 Posts: 806
4/17/12 6:00 P

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I have a question regarding protein during a long run. I've read that if you go more than 90-120 minutes or more, if you don't ingest protein, your body will cannibalize and start using muscle as fuel. Do you really think its necessary to ingest protein on runs over 90 minutes? I've read some things where folks don't agree its necessary, some that do think its required.

Although I'm not a new runner, I'm doing my first HM in three years next month and I'm curious what other people think and do. I expect my HM next month to take me around 2:30, as a 10 mile run has me just under 2 hours.

Neither real food, nor exercise, come from a box.
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MNCYCLIST's Photo MNCYCLIST Posts: 6,242
3/20/12 9:11 A

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Thanks much, everyone, for sharing your wisdom about fueling as I came here with that question and find that's it's already been answered! I have been an avid cyclist for some years and am now adding jogging/running to the mix. The fueling issues are quite different and I've been trying to figure out what to do, so again, thanks!

"Rather train yourself for godliness; for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come" (1Timothy´┐Ż4:7-8)

"Jesus answered, 'The most important [commandment] is, 'Hear, O Israel: The Lord our God, the Lord is one. And you shall love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength'" (Mark 12:29-30).


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NYC_NATIVE's Photo NYC_NATIVE Posts: 2,595
11/14/11 8:29 A

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For runs that last for about an hour or under, you don't have to worry about fueling/food, as the time/distance isn't enough to deplete glycogen stores.

WRT half marathon preparations, the training is all about testing what kinds of foods & drink your body can handle. Instead of gels, you can use honey. Protein bars aren't necessary; you can sub a homemade granola bar, or even a candy bar. But I wouldn't stress out over the food/fuel issue. Some people just don't mix food & long runs well. I know someone who only has 1 gel when she does a marathon. She focuses on hydration & electrolytes instead. The food and running just don't jibe together for her, though.

To the question whether I am a pessimist or an optimist, I answer that my knowledge is pessimistic, but my willing and hoping are optimistic.
-Albert Schweitzer

If it's important, do it everyday.
- Dan John
CONFIDENTLY_FIT's Photo CONFIDENTLY_FIT Posts: 8,149
11/11/11 6:03 A

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Running completely robs me of my hunger for at least 1-2 hours after I run. I cannot make myself eat because it upsets my stomach. I just have to wait it out...not good when I run before I go to work.

Also I cannot eat or drink anything before I run. It upsets my stomach. A typical day of running for me is getting up and running as many miles as I can usually 4-6. The thought of the sports gels, beans, etc. is not appealing. Protein bars don't taste right to me. I can't even imagine eating anything while running.

I am planning to sign up for a 1/2 marathon in 2012 any suggestions for fueling...think it just might be trial and error to see what works?

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TAMTAM64's Photo TAMTAM64 Posts: 9,803
10/27/11 3:29 P

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No easy answers here... I am not even sure if the nausea is related to the long run on Monday. But it can't be ruled out either.

Running a new distance can create stress on the body and the body will cope with it in many different ways. It may have played havoc with your electrolytes. I hope the nausea will pass soon. In the meantime, eat bland low fat foods to see if that helps.

Remember to eat a little something about an hour before you head out for your next long run; hydrate & fuel during your run; and eat some carbs and protein after your run (within 30 - 45 minutes). Most of us love a small glass of chocolate milk after a run - perfect combo of carbs & protein for recovery.

I'm interested to see if anyone else has experience this.

Tammy - West Monroe, Louisiana

It only takes one person to change your life... YOU!






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VALERITALINDA's Photo VALERITALINDA SparkPoints: (2,976)
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10/27/11 1:31 P

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I have a stomach/food question.

I did a long run (my longest so far, 9 miles) on Monday, and I burned a lot more calories than I took in. So Tuesday and Wednesday, I was like a ravenous beast. I was so hungry. I could eat a meal and my stomach would growl 30 minutes afterward (not digestion, hunger growls). I tried to eat healthy things that would fill me up, and eventually it passed. BUT, last night as well as today, I can't eat anything without feeling nauseous. I can't even drink water without feeling dizzy and sick. Now, I just have to eat a little bit at a time to keep myself from getting sick.

What's the deal? Is this normal?

You're not going to get the booty you want, sitting on the one you have.
If you're tired, run faster, you'll be done quicker.
Don't reward yourself with food, you're not a dog.
If it isn't hunger, food won't solve your problem!



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TAMTAM64's Photo TAMTAM64 Posts: 9,803
6/14/11 1:37 P

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Sometimes you do need to try different brands & different styles to see what works best for you.

I really like the C-9 brand that Target carries. It is not expensive like some of the other brands.

Hope the Body Glide works for you. If you can't find it in the stores, you can purchase it online.

Tammy

Tammy - West Monroe, Louisiana

It only takes one person to change your life... YOU!






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APPLESBANANAS's Photo APPLESBANANAS SparkPoints: (43,199)
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6/14/11 7:45 A

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Thanks for the reply - I am using sweat-wicking shorts that I bought at a local running store, I think the thigh chafing is because my thighs rub more if they're sweaty. As for shirts, it's the Adidas sweat-wicking shirt that I spent a lot of money on that actually rubbed against my chest! I'm never buying a v-neck again I guess : (

I'll try that product, it sounds like it will be helpful. I'm afraid vaseline will just stain my clothes (not that it should matter for workout clothing).

I'll let you guys know if there's success!

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TAMTAM64's Photo TAMTAM64 Posts: 9,803
6/13/11 10:08 P

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Chafing can be a big problem! Are you wearing running clothes that are made of sweat-wicking materials? You do not want to be wear cotton as it will stay wet with sweat. Wicking material is a must to keep you nice & dry. Check to make sure all your clothing has flat seams on the inside.

You can buy a product called Body Glide. Just rub the Body Glide where you are having problems with chafing. Many people use vaseline also.

I use body glide mainly on my feet to prevent blisters but I have also used it underneath my bra band. It works well.

Tammy - West Monroe, Louisiana

It only takes one person to change your life... YOU!






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APPLESBANANAS's Photo APPLESBANANAS SparkPoints: (43,199)
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6/13/11 8:26 P

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I have been having some issues with my skin breaking down - between my thighs, under my breasts, and even on my chest where a v-neck running shirt rubbed during a run. I sort of have sensitive skin to start with, but this is surprising to me that I'm having so many problems.

Does anyone have any suggestions other than wearing the right clothes? I am now avoiding v-necks, I am wearing lighter/thinner shorts that don't rub, and I am avoiding my tight sports bra.

Does anyone else have problems like this? Do you have any solutions that work for you?

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NYC_NATIVE's Photo NYC_NATIVE Posts: 2,595
5/30/11 10:11 P

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Mojo, that reminds me, I went to a winery yesterday, and sampled all sorts of delights... Didn't make for an optimal race this morning!

But beer post-race, that definitely helps. After I finished the Palm Beach Marathon last December, I was all kinds of loopy for a while... It was hot and I guess I was dehydrated, and carb-depleted. DH finally handed me a beer because I asked for one. I immediately felt better once I downed it. He couldn't believe that the beer turned me back to normal, because he said that I was acting really weird after the marathon. So now he gives me beer when I finish a particularly tough race, LOL!!

To the question whether I am a pessimist or an optimist, I answer that my knowledge is pessimistic, but my willing and hoping are optimistic.
-Albert Schweitzer

If it's important, do it everyday.
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MOJOPUP's Photo MOJOPUP SparkPoints: (1,353)
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5/30/11 7:24 P

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A beer might be ok but Ifelt drunk on just a small glass of wine after one race... ah well I'm a lightweight what can Isay!

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NYC_NATIVE's Photo NYC_NATIVE Posts: 2,595
5/28/11 9:22 P

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I don't know about not drinking alcohol after a race. I have beer after my races, and I feel fantastic!

To the question whether I am a pessimist or an optimist, I answer that my knowledge is pessimistic, but my willing and hoping are optimistic.
-Albert Schweitzer

If it's important, do it everyday.
- Dan John
MOJOPUP's Photo MOJOPUP SparkPoints: (1,353)
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5/27/11 8:59 A

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Hey! Congrats on the 10k! At that distance you don't really need to carb load, just make sure you don't have a heavy lunch or it will slow you down, and don't drink any alcohol AFTER the race either as it'll make you feel like poo :)

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AMYRLLIN's Photo AMYRLLIN SparkPoints: (4,437)
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5/9/11 9:15 P

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HI:
I have heard about carb loading the week before a race. Can anyone give me some advice. I race on Saturday at 6:30 pm and am doing a 10k. I have planned on having pasta for supper the night before and oatmeal for breakfast the day of. Any suggestions for the rest of the day and when I should stop eating prior to the race. Is there anything I should avoid this week (besides my wine)!
Thank-you
Amy

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TAMTAM64's Photo TAMTAM64 Posts: 9,803
4/28/11 3:32 P

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Sue - continue to eat the way you normally eat. Don't really make any drastic changes to your diet close to the race. Make sure you drink plenty of water the days before the race so that you are well hydrated. For a 5K race you probably do not need any GUs. Eat a light breakfast or a banana/bagel about 1 - 2 hours before the race for energy. Check to see if the 5K race will have water along the route. If not, then carry some water with you. Have fun running your 5K - you never forget the first one!

Tammy

Tammy - West Monroe, Louisiana

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DOINFINE's Photo DOINFINE Posts: 2,704
4/28/11 2:06 P

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Hi! I'm fairly new to running and just joined the Road Runners team. I'm so excited to be here! I have my first 5K on May 14th and was wondering about what to eat and what not to eat 2 to 3 days before the race, and then right before and after the race. Also, what do you think about GU's? I've never tried them but I've heard they give you a boost along the way. Do you carry water with you when you run? I would be so thankful for any help that you can give me...as you can tell, I'm REALLY NEW to this!
Thanks a million,
Sue emoticon emoticon


Hosea 10:12
"Sow for yourselves righteousness, reap the fruit of unfailing love, and break up your unplowed ground; For it is time to seek the LORD, until He comes and showers righteousness on you."

"He hath shewed thee, O man, what is good; what the LORD doth require of thee but to do justly, love mercy and walk humbly with thy God."
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LEFTOVERS4LUNCH's Photo LEFTOVERS4LUNCH SparkPoints: (11,834)
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4/25/11 5:51 P

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I'm starting (slowly) to increase my mileage. My long runs right now are at 5 miles. I have just been doing a piece of dry spelt toast before heading out the door because my stomach seems to be a bit sensitive but I'm concerned that won't be enough as my runs get longer for half marathon trianing. I haven't tried gu or chews or anything for mid-run fuel, just a tiny bit of gatorade. I'm really nervous about what will not upset my stomach.


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NYC_NATIVE's Photo NYC_NATIVE Posts: 2,595
4/10/11 7:03 P

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Anantya - It's generally advised for endurance athletes that we follow something that features 50% - 75% carb intake during training. It doesn't matter how the rest (protein and fat) break down percentage-wise. As long as you're getting that solid supply of complex carbs and calories as fuel, the remaining percentages that play out won't make or break your training.

As for recommended calorie intake, there is a reason for that wide caloric parameter, though 1200 kcals for a training-hard endurance athlete is too low. Everyone has different calorie needs, due to gender, weight, lean mass, activity levels, etc. 2,000 kcals/day can be too high for some, too low for others, and just right for certain folks.

So the solution is to track your food/calorie intake for a few weeks, as well as your weight. If you have maintained your weight for a month after, say, eating an average 2,000 kcals/day, you have found your magic calorie number. If you've gained weight, you're eating too many cals. And if you've lost weight, you've found your deficit #.

To the question whether I am a pessimist or an optimist, I answer that my knowledge is pessimistic, but my willing and hoping are optimistic.
-Albert Schweitzer

If it's important, do it everyday.
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SNOWKAT2's Photo SNOWKAT2 SparkPoints: (7,662)
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4/1/11 7:55 P

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I don't know about anyone else, but I have been so much more aware of my BM since I started increasing my mileage in the last few weeks... Is this common? I don't have any other issues per se, but I have switched to soy milk with my cereal and have had much better experiences throughout the day. Anyone else in the same boat?!

ANANTYA's Photo ANANTYA SparkPoints: (0)
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3/5/11 7:37 A

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Hi everyone! : ) I just joined this team and I have a question about my nutrition.

How much % of carbs, protein and fats should I eat?

I run 35 miles a week, and burn about 5500-6000 calories a week. How many calories should I eat a day? I have used online calculators, the results were 1200-2200 calories. But that range is too big for me, can anyone give me more specific numbers? If any of you have about the same calorie burn, how much do you eat a day?

Thanks and I'm looking forward to start chatting with you! : )
Anantya

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FICTIONRUNNER's Photo FICTIONRUNNER Posts: 861
1/19/11 11:56 A

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Pre-run:

For me, it's dairy products. I can't have cottage cheese, or even a little glass of milk pre-run. I also can't have coffee. I see a lot of running articles recommending a small serving of caffiene, but my stomach rebels if I run after coffee.

A multi grain bagel with a bit of peanut butter seems to work best for me. I throw in a banana if I'm really hungry.



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TLTELL's Photo TLTELL SparkPoints: (0)
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1/9/11 8:03 P

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Thanks to both of you for your answers! I will definitely keep them in mind...I haven't had enough water for instance before those runs and I never considered keeping a food log specifically for my pre run meals. I'm doing well now, hardly any problems after my run today. Go figure, lol. emoticon

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LORIENABANANA's Photo LORIENABANANA Posts: 2,139
1/9/11 7:27 P

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My stomach hurts a little if I push myself too hard or increase my mileage too quickly. When I stick to increases of less than 10% over the previous week's mileage, it doesn't hurt. It also helps me to make sure I'm taking in plenty of water. Of course, everyone is different, but this helps for me. I hope you're feeling better!

"A ship in harbour is safe, but that is not what ships are built for." -- William Shedd


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JAVALOVERTOO's Photo JAVALOVERTOO SparkPoints: (13,649)
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1/9/11 3:39 P

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TLTELL, from what I understand it varies for each person. I know not very helpful, however, do you know what you ate before and after your run?

Went I don't feel well I log everything I ate before, during, and after. Then I experiment with each food on future runs, using tried and true foods with the possible offender to see if I can narrow down what it was.

Best wishes!



~ Theresa
"run and not grow weary" -Isaiah 40:31

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TLTELL's Photo TLTELL SparkPoints: (0)
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1/9/11 2:35 P

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Does anyone else have a very unsettled stomach after running? It used to happen only if I ate right before I ran a longer mileage but yesterday it happened after only two miles and several hours after I ate. Is there a food I should or should not eat before running?
Thanks in advance for any tips!

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SKINNY4CALI2011's Photo SKINNY4CALI2011 Posts: 79
1/2/11 3:14 P

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Thank you! Very helpful. :)

Upcoming Events:
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1/2/11 12:25 A

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FITADDICTION

If you mean immediately before a run, eating carbs is the way to go, not so much to reload the glycogen stores (that's what your post workout carbs do), but to help keep your blood sugar level better stabilized. Because carbs metabolize very quickly it is great to eat them within 30 minutes or so of your run. However, fats take a very long time to metabolize after eating therefore, don't receive any benefit from consuming them before your run...and for some individuals eating them can cause one to be sick when blood flow is diverted from the tummy to the working muscles causing the food to stay in the tummy longer.

As far as after your run...a simple chug of chocolate milk is a great refueling source for carbs (to replenish glycogen stores) and protein (to help with muscle repair and recovery).

I hope this helps! HAPPY SPARK RUNNING!
Nancy

SKINNY4CALI2011's Photo SKINNY4CALI2011 Posts: 79
1/2/11 12:10 A

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Ok, this question has probably already been asked somewhere, but I can't find it! So, what are you supposed to eat before and after runs? I've heard all sorts of things. Right now I'm eating fruit or veggies and some fat BEFORE my workout, and carbs and protein after. Is it okay to eat fat before your workout for energy? Should I be eating carbs and protein before as well? Thanks!

Edited by: SKINNY4CALI2011 at: 1/2/2011 (00:11)
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TAMTAM64's Photo TAMTAM64 Posts: 9,803
1/1/11 12:46 P

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This is the place to ask your questions about fueling during runs, GI issues during running, or general nutrition questions.

Tammy - West Monroe, Louisiana

It only takes one person to change your life... YOU!






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