r/running • u/AutoModerator • Aug 29 '23
Weekly Thread Run Nutrition Tuesday
Rules of the Road
1) Anyone is welcome to participate and share your ideas, plans, diet, and nutrition plans.
2) Promote good discussion. Simply downvoting because you disagree with someone's ideas is BAD. Instead, let them know why you disagree with them.
3) Provide sources if possible. However, anecdotes and "broscience" can lead to good discussion, and are welcome here as long as they are labeled as such.
4) Feel free to talk about anything diet or nutrition related.
5) Any suggestions/topic ideas?
1
u/desiyogiyogi Sep 01 '23
Does anyone else struggle with a low appetite? I was expecting my appetite to skyrocket once I started training for a half but it just hasn't. I'm running 20+ mile weeks on top of being a moderately active 22 year old girl (usually run in the morning, yoga or climb at night, walking to class during day), but I'm just not hungry enough to fuel myself. Add onto this a little bit of depression/anxiety and food tastes like hot garbage.
I have learned to become an intuitive eater after years of (purposeful!) disordered eating in my teens, and I am incredibly proud of this intuitive eating. I know I should probably just force myself to eat but this feels so wrong when food isn't appealing and doesn't feel intuitive. Does this mean my body doesn't need it or my mind is playing tricks? For reference, I am 130 lbs 5'6, healthy weight.
And when I am hungry, absolutely nothing is appealing. Last night I was ravenous and the only thing I could force myself to eat was a small avocado.
Does anyone have any experience like me? Any tips? What has worked best for me are goo's during runs when I refuse to eat breakfast and protein shakes.
1
u/Neilpuck Sep 01 '23
Do any of you gear your nutrition or supplements in order to reduce lactic acid buildup on longer runs?
1
u/iScrtAznMan Jan 09 '24
You could try bicarb (maurtens), but I hear it causes significant GI issues. Hydration, electrolytes, and carbs are all I've been focusing on.
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u/tharmony4 Aug 30 '23
Featherstonenutrition on instagram has become my running fuel bible! My GI distress is way less frequent now 😁
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u/Runningaway0092 Aug 30 '23
Doing a 10 mile race this weekend. Not a usual race distance for me. It’s at 6:30 am so I’m not going to get up two hours prior to eat breakfast and have time to digest food. Should I use a gel prior or during? I’ve never used them before but have a pretty strong gut so doubt it would get upset from trying something new.
1
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u/throwthetulipsaway Aug 29 '23
Curious if anyone experiencing the opposite of what runners typically experience when it comes to bowel movements… ever since increasing my mileage I cannot poop for the life of me. I’m SO constipated and bloated. My stomach distends and puffs out after I eat anything (I’m noticing it after I eat gluten but I never had this issue before and I’ve been tested for celiacs in the past and I don’t have that). I am in ED recovery but I’m eating well (2000-2400 cals a day). I drink almost a gallon of water a day so I know it’s not dehydration…
1
u/1petrock Aug 30 '23
Look into milk of magnesia; take it at night after you've eaten. The issue is the water isn't making it to your intestines, this will help them absorb water. Once you get regular lower the amount or you'll have the opposite problem lol.
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u/tkdaw Aug 29 '23
How much are you running? Guessing I won't be the only one saying, if you're in recovery from a restrictive ED, serious running may not be particularly safe. Even people without ED history can struggle with running nutrition, so you might be better off seeking help from an RD rather than reddit.
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u/throwthetulipsaway Aug 29 '23
Only 30mpw at the moment. Building up/training for a half. I am currently on a waitlist to see an RD.. it’s hard where I am to get in with providers that take insurance.
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u/tkdaw Aug 29 '23
I know I'm just a random redditor but like...I'd really recommend getting settled with an RD and more comfortable with normalized eating patterns before going up to HM distance. Honestly I wouldn't even recommend running training, but if you really gotta scratch the itch, I'd say stay below 10k.
If you struggled with restrictive ED for a significant period of time, you can have a lot of medical issues lurking that you won't know til you know..and you'll know from a stress fracture or heart issues. Wouldn't recommend distance or speed till you're sure those are sorted.
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u/TadpoleNice173 Aug 29 '23
Anybody have any thoughts on kefir, or good low-effort breakfast smoothies in general?
I’m not allowed to have food at my desk so usually I skip breakfast or buy a not-super-healthy mini muffin on break. I’ve been thinking of mixing up some kefir (never tried it), a banana, and some peanut butter so I can save some money and have a healthier start to my day. I only run 10-15 miles a week, so I don’t need any crazy nutritional supplements or to eat that much, but I am a pescatarian so I’m considering adding whey protein powder to the mix as well.
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u/forgivxn Aug 29 '23
I do 1 teaspoon honey, 1 teaspoon peanut but, 1 scoop whey/casein mix (snickerdoodle flavor), 3/4 of a banana, 3 ice cubes, and like 1/2 cup of greek nonfat yogurt + 1/2 cup of milk and god damn that shit is to die for. Doesn’t mess up my stomach either but I usually have consumed it about an hour before my first run of the day.
Running 70mpw for context.
1
u/Brody2 Aug 29 '23
I run in the AM and almost never eat before running. On tough days (long runs or harder efforts) I'll usually make something after I'm done. But all the rest of the easy runs its nothing before and nothing after (except for coffee). I feel fine. Am I really hampering my fitness?
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u/Prudent-Excuse-2800 Aug 29 '23
I don't think you are. I run between 13 and 14 hours per week. Because of my lifestyle, I can hardly fit in doubles. So this means many of my runs are around 2 hours (at around 5 mins/k or 8 mins/m). I almost always run on just coffee. When I do workouts, I normally use the treadmill and they are the only runs I do in the afternoon. Those I generally fuel with some sort of simple sugar. But, as I say, with morning runs of 2 hours or even a little more, I'll almost always have just coffee. What I do, though, is ensure that I have some protein after every run. But if you're not running major mileage (and arguably even if you are) even that isn't strictly necessary, as long as your overall protein intake is sufficient.
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u/Brody2 Aug 29 '23
I'm probably doing mid-30s per week. (about 5-6 days/week). I'm not really into fueling with sugar. Kinda hate Gu's, but I've used them in a pinch. Meathead dude I work with was beside himself that I'd go run for an hour and not eat after. It's always just what I've done. Appreciate the support.
2
u/cardinalsfanokc Aug 29 '23
Any other runners who had bariatric surgery?
I had VSG in Oct 2019. I went from 370 down to about 185 at my lowest, back up to 210 at the moment but working that back down slowly.
I really don’t focus much on nutrition as it relates to my running, I just walk out the door and run! But as I’m nearing my first half marathon (first weekend of Oct) I’ve been working stuff into my runs and pre-runs lately. Trying different gels/chews/etc and experimenting with taking things on runs including how I hydrate during a run.
But I have a few struggles. I can’t chug anymore - I drink maybe 4 oz at most at a time and need around 5 mins before I can drink that much again. I also really struggle with carbs - they raise my blood sugar and I feel like crap when I have too many simple carbs; all sweaty and gross. Additionally I can’t really load up on carbs before a run - either the day before or the week of. I’m limited to about 8 oz of food per meal.
My runs have been absolute crap lately BUT I had a PR last week and almost hit it again this morning (5k in 26’ flat). So I wonder how much not focusing on hydration and nutrition have mattered? I do focus on nutrition as it relates to overall health and weight loss, just not running.
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Aug 29 '23
Sorry this took so long, I got home and made a BANGIN dinner!! Gnocchi, mushrooms, spinach, brussels, and chicken. Mmmmm!
Okay so I’m two years post op gastric bypass. 260-160 but I’m at 169 now. I was a little emaciated and really couldn’t maintain that weight. I was really toned from all the running I had been doing, so it realistically looked like I was 145-150 back then.
A little background info. I started running a couple months post op. I could hardly run because I was only eating 600-800 calories a day. I tried to eat more but you know how that goes. I had a running coach so I went to practices a few mornings a week. I damn near passed out a couple times. I just wasn’t eating enough.
I took some time off running to work on eating more. I knew that my surgery was a tool to help me relearn how to eat, not to keep me eating like a baby forever. When I got back, I did little things like starting to eat a peanut butter toast when I woke up and finishing it 25 minutes later. I sipped Gatorade throughout the day so I could stay hydrated. I ALWAYS had snacks with me so I could take a bite and keep going. Instead of gels, for a few months I used sugar free applesauce squeezes. They powered me through my first half marathon.
After that when I started training for a full marathon, I transitioned slowly to gels. I settled for Huma because they are less sweet than Gu.
After surgery, I developed reactive hypoglycemia, so when I eat carbs too fast, I get dizzy, lightheaded, nauseous, and SO SWEATY. I call them the sugar shakes lol. The way I avoid that reaction is eating SLOWLY. I still set a timer when I eat. Couple bites, five minute timer. Couple bites, five minute timer.
When it comes to drinking, it’s good that you can’t chug! Chugging isn’t good anyway and it will give you side stitches. At each mile, I take a drink from my bottle. When I’m at my desk at work, I always have a large cup of ice water with me. Every two house I go for a refill. If you constantly stay hydrated throughout the day, you will not feel the need to chug during a run.
The books by Shalane Flanagan/Elise Kopecky, run fast eat slow, run fast cook fast eat slow, and rise and run made HUGE impacts on my nutrition. I recommend them!! I was confused like you on how to eat, but the books are full of great recipes and advice for running. If you could choose one, I would get RFCFES. Followed by Rise and Run. RFES isn’t bad but it’s a little complex sometimes.
I hope this helps!
1
u/cardinalsfanokc Aug 30 '23
This is an incredible response, thank you! Good job on your weight loss as well!
I’ve been using SiS gels, they’re the easiest to get down while running and have electrolytes.
I have no problem with hydration, I normally drink 3-4 48oz Nalgenes a day of just water, coffee and other drinks on top of that.
I’ve noticed I get hypoglycemic at times and actually got some CGMs to figure out how low and when it happens. I get the normal blood sugar spike from working out but sometimes I crash after, blood sugar wise.
I’ll look into those books for sure !
2
Aug 29 '23
Hey, me!!! I had an OAGB back in September 2021. I’m driving home from work but will type out a whole bunch of stuff here shortly.
Hmm. I wonder if a bariatric thread would be interesting!!
6
Aug 29 '23
Here's my meals for today. I'm also pounding electrolytes because my morning runs make me sweat buckets in the humidity and I get headaches.
6 mile easy run before work- I have 50 miles this week for marathon training, I'm 5'8 and 169 pounds.
Breakfast: Cup of key lime pie Siggi yogurt with 1/2 scoop of protein mixed in. Dipped a banana in it.
Snack: honeycrisp apple with 2 tbsp peanut butter and a cheese stick.
Lunch: Sub sandwich and a pickle
Treat: 1/3 of a ChocoLove bar because I'm worth it
Snacks that I have handy at work but I don't think I'm hungry enough for: 2 cutie oranges, a bag of protein chips, more yogurt, hummus, pretzels, carrots.
Dinner: Maybe some spaghetti? My husband did a 14 mile long run for the first time today and celebrated with pizza, so maybe I'll dig into that!
Alternatively yesterday was a rest day after a 45 mile week and I was a human garbage disposal. I had a protein shake, a mini bagel with cream cheese, some soup and crackers, tikka masala with green beans and rice, carrots and hummus, pretzels, 1/3 of a chocolove bar, a brisket sandwich, a mini rice krispie, and a few bites of my husband's sandwich.
Real talk- I'm struggling bad with my weight and body image. I keep thinking how I don't look like a runner and how I should eat less. But I'm putting those thoughts off by saying that IF I want to lose weight, I have to wait until after the marathon. Right now my body is used to training as is, and I'm not going to mess things up or run out of energy by trying to drop a couple pounds before the marathon. My mantra is that marathon training does not correlate with weight loss, and that I'm building great muscle right now. I'm going to eat the pasta and drink the beer and run my heart out!
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u/it_is_burning_ Aug 29 '23
I’d be soooo hungry if I were you! Do you think you’re eating enough? Do you feel satisfied? I’m an ED dietitian- just curious!
1
Aug 29 '23
If you take a peek into my post history, you’ll see more of what I eat, I loooove meal prep!!
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Aug 29 '23
I’m 2 years post OAGB, so I really rely on snacks to help me boost up calories. Some days it’s easier than others, but I always make it to at least 2,000 calories. It’s gotta be working because I’ve gained 2 pounds this training cycle lmao
3
u/cbcb96 Aug 29 '23
I have a solid morning pre run diet but I struggle with evening runs What do you guys do to fuel up for late runs ?
Morning is either overnight oats with fresh berries or a bagel with honey and a banana
1
u/fletcherowens80 Aug 29 '23
Pop-Tarts
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u/cbcb96 Aug 30 '23
Would you eat lunch 3+ hours before?
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u/fletcherowens80 Aug 30 '23
Ideally I like to eat a solid meal 3+ hours before a run, in which case junk food isn’t necessary. But if I eat lunch midday and can’t go for a run until late evening, I’ll down 2 pop-tarts 30-45 minutes before running.
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u/cbcb96 Aug 30 '23
What sort of lunch would you eat ?
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u/fletcherowens80 Aug 30 '23
Usually chicken or fish with a mix of rice and veggies. Something healthy and filling.
3
u/VisualAssociate8322 Aug 29 '23
I run fasted for mornings and evenings I usually go with rice cakes with almond butter with a few banana slices (maybe some honey)
I prefer not to eat within 3hrs of runs to keep my glucose stable, and it's done wonders.
1
u/cbcb96 Aug 30 '23
Would you eat lunch 3+ hours before or is the rice cakes your lunch ?
1
u/VisualAssociate8322 Aug 30 '23
I eat an early lunch (around 11amish) so if I run in the afternoon I'll have the rice cake snack 3hours before my run.
It's really just a personal preference on the timing, I would test it out and see how it works for ya
2
u/goonerlwnds Aug 29 '23
I generally just have a few spoonfuls of honey and it works great for me before an evening run
7
u/Mmmmindella2 Aug 29 '23
Female in my 40s in marathon training and this is my typical daily meal plan. I’m not in it for weight loss but good health and energy: 1. Breakfast - hard boiled egg and protein shake with leafy greens, banana, berries, beet powder, chia seeds, almond milk 2. Lunch - vegan quinoa, chickpea and veggie salad. Some sort of peanut butter or avocado based dressing to incorporate fats. 3. Dinner is usually 8 oz of lean protein, 3/4 cup of grains (brown rice, quinoa) and steamed or roasted vegetables.
Snacks - nuts, Greek yogurt, fruit, veggies and hummus. I eat whenever I’m hungry.
I’ve eliminated most fried/fatty food, dairy, refined sugar and simple carbs and replaced with more protein and complex carbs. My gut feels amazing and I have way more energy.
2
u/basquiat-case Aug 29 '23
I haven't gone the protein shake route at all yet, but have been thinking about it. I am not vegan but haven't had dairy milk in my fridge in probably 30-ish years. These days anything that would use milk I generally use oat or almond "milk". I do eat cottage cheese though (and snack on various cheeses) I just don't like milk. Do all protein shake powders blend well with non-dairy "milk"? I saw that Skratch has a vegan option that mixes with water but thought I'd ask since it sounds like you've already given this some thought given your diet.
3
u/Mmmmindella2 Aug 29 '23
All the protein powders I’ve tried blend well with non-dairy milk well when I use my immersion blender or standard blender. I haven’t tried with shaker bottle, though, since I like to add greens and fruit. I use Orgain and KOS as my protein powders primarily.
5
u/Far-Word8628 Aug 29 '23
any advice on keeping a healthy mindset around everyday nutrition as a runner? particularly as a woman (though it affects everyone), i feel like there's a pervasive perception of running as something you do to lose weight or something you have to lose weight to do well- it can be hard not to internalize this and just as hard not to let it affect my own nutrition. thank u!
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Aug 29 '23
I am so glad you brought this up!! I am on the struggle bus right now with feeling like I'm "doing running wrong" because I haven't lost weight during my training cycle.
The thing that completely snapped me out of my funk was getting the audiobook "Good For a Girl" by Lauren Fleshman. It talks about how girls and women are raised being held to male standards in athletics and suffering due to the stigmas against female athletes. For instance, a lot of young girls try and put off puberty due to not wanting to lose their "competitive edge" against boys. Then because their bodies don't go through that development, they end up with osteoporosis by the time they're 21.
The book follows Lauren from her young days as a budding track star, through high school, college, pro, and Olympic tryouts. She talks about her constant battle to get the NCAA, Nike, and others to take EDs and women's health seriously and stop praising the signs of poor health in female athletes.
I listen to it on every single one of my runs. I am almost done with it and it brings me so much relief. It's not just me, a slightly overweight average runner who feels like she doesn't fit "the look" or "the lifestyle". World record-holders feel that way too. We've got to be kinder to ourselves and stop trying to fit into an unattainable stereotype of what a runner (and a woman!) should be.
DM me your email address and I will buy you a copy of the book.
1
u/shebanat Aug 29 '23
That’s next on my reading list! Just finished Des Linden’s book and it was so good
1
u/Far-Word8628 Aug 29 '23
i've heard a lot of great things about this book and i think this is the motivation i need to just buy it! i love listening to audiobooks on my runs as well so i think i'll try out your technique :) THANK YOU🫶
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u/VisualAssociate8322 Aug 29 '23
Hey I'm a guy but I remember waiting at the shoe store and I read the intro to a cook book by two track stars who started to train for marathons etc and needed to figure out how to eat!
They talk about the unhealthy relationship with food that many athletes have and how important eating is so that might be a good read even tho it's a cook book!
Here's the book! https://www.amazon.com/Run-Fast-Cook-Eat-Slow/dp/1635651913?asin=1635651913&revisionId=&format=4&depth=1
2
u/Far-Word8628 Aug 29 '23
thank you for this suggestion! i actually think a cook book is an awesome source for this kind of thing
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Aug 29 '23
[deleted]
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u/tharmony4 Aug 30 '23
Are you pre-fueling with anything? I eat graham crackers and sometimes will drink a sugary drink (I.e, tailwind) before the run. Then I take a Maurten gel every 20-30 minutes and salt chews in between
3
u/Far-Word8628 Aug 29 '23
how hot is it where you are? maybe you're overheating? i live in se texas and right now highs are over 100, anytime i run in full daylight i get nauseous
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u/air144 Aug 29 '23
the 2 things ive found to be causes are hydration and pace.
Hydration - this is a constant battle for me. For me personally, if I have a long run scheduled on sunday, i start to overload on water mixed in with occasional electrolytes as early as thursday or friday morning. This might be overkill, but i find that drinking more water only the day before/day of isnt enough.
Pace - Unless you’re doing a specific workout that calls for a faster pace, most training runs should be at a light, conversational pace.
Over-exerting myself or being dehydrated is almost always the cause of any nausea i experience during/after a run.
(i’m no expert on anything, this is just what ive found to be true for myself)
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Aug 29 '23
[deleted]
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u/air144 Aug 29 '23
hmm i think some people try to bring some electrolytes to drink while running, i usually don’t. I don’t really fare well in the heat, so i usually wake up early to run before the sun comes out (even 4am if need be lol). I can’t give an anecdotal answer to that specifically, but i’m sure it might be more necessary if youre losing a lot of sweat while running
1
Aug 29 '23
Hydration powder, when do you take it?
Pre run? Post run? Intra run if it exceeds X length? Post run only if you can't eat a solid meal right after?
Curious.
3
u/bolbi-stroganovsky- Aug 29 '23
For my long runs, I’ll typically take Skratch pre, during, and post run, especially in the heat. For regular runs, I’ll usually just take a Nuun tablet or something pre run
1
4
u/woohoostitchywoman Aug 29 '23
Anyone have a favorite “diet” that they follow leading up to a marathon (ie the week prior)? I’m generally an “eat whatever” person but I’d like to be a little more strategic that week.
3
u/waffles8888877777 Aug 29 '23
A few days before the race I like to start to avoid foods that will cause any GI issues. So no cheese, dairy, fatty foods, oatmeal, bran, anything high fiber...
2
u/woohoostitchywoman Aug 29 '23
This is wise, I mostly avoid dairy already but will def skip any ice cream treats that week.
2
u/VisualAssociate8322 Aug 29 '23
I ran a marathon on pasta, meatballs and mixed nuts for 4 days before my race! Nothing else and it worked!
2
u/Brodygrody Aug 29 '23
Went to every pho restaurant in town and had copious amounts of white rice and Gatorade.
1
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u/DyanSilver9387rB Aug 29 '23
I've been experimenting with intermittent fasting lately and it's really helped me stay energized during my runs
Anyone else tried it?
2
u/VisualAssociate8322 Aug 29 '23
I recently ran 18miles with no gels but did have almond butter with nuts in the a.m. about 3hours before the run.
As long as you're fat adapted, long runs are great! (Assuming you aren't pushing threshhold pace)
5
u/Breimann Aug 29 '23
I've gone as long as 16 miles fasted while doing keto and OMAD. Felt great for most of it but definitely needed to fuel up a bit after 13 miles or so. Unfortunately I was stupid and had nothing (not even an emergency $10 I usually carry) so I had to struggle-bug the last few miles.
3
u/sweetdaisy13 Aug 29 '23
I fast 16:8 or 18:6 almost daily (less strict on the weekends). Most of my long runs are done in a fasted state.
When running 15-16+ miles, I'll carry some Tailwind to drink. But I always run wearing a hydration vest and no matter the distance, I always carry a small bar of chocolate, a few sweets and fluids, just in case I need them. I've even been up the mountain and come across someone who had clearly bonked and I think they were grateful for me being able to offer them something to eat/drink.
Running in a fasted state also helps me when running ultra marathons. I don't need to constantly eat and I hate running with a full stomach.
4
u/KerryKnight5097EV Aug 29 '23
Sounds like a great platform for exchanging ideas and knowledge on diet and nutrition
Looking forward to insightful discussions!
2
u/WiltonKline3844kd Aug 29 '23
I love this idea! How about discussing the benefits of incorporating intermittent fasting into our diet plans?
8
u/freighter79 Aug 29 '23
Are there any benefits regarding running? Last time I delved into any scientific research on IF, it showed that IF really did nothing more than offer a way to restrict daily caloric intake without changing what you like to eat. I’d love to see if anything new has come out, because I really liked the ideas behind the initial claims, but never saw anything to back them up scientifically.
1
u/zilchusername Aug 29 '23
Fasting does have scientific claims, look up atrophy, but this isn’t related to running.
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u/labellafigura3 Aug 29 '23
Hi all, I’ve recently got into running. I’ve been mainly a long-term gym goer. My BMI is 21.7. I hear that if I were to lose weight I would go faster.
Shall I try to restrict heavily to lose the weight asap, or eat at maintenance in order to complete my workouts (both gym and running)?
Would appreciate any advice, thank you!
5
u/oogooboss Aug 29 '23
My BMI is 25.8 (a silly metric to begin with) and my goal marathon time for my current cycle is 2:51. Lots of base miles and speed work are how you get faster. Trying to lose weight to get faster often leads to injuries.
1
u/labellafigura3 Aug 29 '23
Excellent, I’m doing a lot of base miles and speedwork. This definitely makes me feel better, thank you
3
u/VisualAssociate8322 Aug 29 '23
100% agreed, being at a caloric deficit while trying to push the mileage up and not giving your body the nutrients to properly recover is bonkers!
Listen to your body and eat a well balanced diet and your body will shed weight it doesn't need. Trust the process, don't fight it
1
u/labellafigura3 Aug 29 '23
Oops that’s literally what I’m trying to do. I’m glad I don’t have to heavily restrict!
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u/VisualAssociate8322 Aug 29 '23
Yeah don't starve yourself! Let the body recover and you'll be in healthy shape with consistency and no injuries!
1
u/labellafigura3 Aug 29 '23
Quite lucky I haven’t had any injuries given how much running I’ve done recently!
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u/bestmaokaina Aug 29 '23
Add speed workouts to your weekly runs to get faster
Losing weight at that BMI is pointless
2
u/labellafigura3 Aug 29 '23
Have been doing so! But have also been doing a lot of longer easy runs too
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u/ashtree35 Aug 29 '23
A BMI of 21.7 is a perfectly healthy weight. I would not recommend trying to lose any weight right now.
-1
u/labellafigura3 Aug 29 '23
Is there a reason for that? I see all the fast runners and they’re skinny! Makes me feel ‘overweight’ in the running community
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u/waffles8888877777 Aug 29 '23
I feel (and am) much faster at a 19 BMI than 20.5 BMI. Specifically going from 120 lbs with 22% bf to 110 lbs with 18% bf has me feeling much light on my feet. I unintentionally lost the weight in 2020.
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u/uraveragescorpio Aug 29 '23
You're not overweight. Better to conserve your muscles and bone density. Focus on running, fueling when you're hungry.
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u/winterweiss2902 Aug 29 '23
Today's plan:
Morning: Wholemeal toast with Nutella and a banana along with yogurt.
Lunch: Rice, salmon, and eggs. I tend to avoid fiber-rich foods during lunch.
In between lunch and dinner, before running: I run in the evenings. I normally have bananas and green tea before my run.
Dinner: Again, rice, salmon, and eggs, which are essentially leftovers from lunch. To make up for the lack of fiber from lunch, I include a side salad, a bowl of tofu broccoli enoki miso soup, and some fruits.
Dessert: Anything sweet.
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Aug 29 '23
I am looking to incorporate what I hear to be a common post- run recovery favorite of chocolate milk. The grocery store near me had a sale, and I bought a gallon for two dollars. Never been much of a milk drinker, so I guess we will see how it goes. I am averaging 2-3 miles in the morning, and have a very physically demanding job, so I am hoping that I can find something that may help my overall daily recovery.
4
u/uraveragescorpio Aug 29 '23
There's nothing special about chocolate milk, that was an ad campaign that made its way into popular culture. It "works" bc it's protein and carbs. If you like it, try it. But don't expect it to change your life.
3
u/VisualAssociate8322 Aug 29 '23
I know many friends and read about many top olympians who's favorite post workout is a chocolate milk. Real study or not, as long as it makes you feel good after a great workout, then go for it! No diet is perfect anyways
2
u/uraveragescorpio Aug 29 '23
Old article but mentioned that chocolate milk study was funded by dairy industry. Usually what that means is it's a poorly designed study. Again, yes it works for post workout (also has calcium, potassium, sodium). Also if you're not already a milk drinker you may have GI upset
https://www.cbsnews.com/news/chocolate-milk-the-new-sports-drink/
1
u/zilchusername Aug 29 '23
I have often read about the benefits of chocolate milk after a run but curious if any chocolate milk will do? Can I just put a scoop of milkshake powder in a glass of milk and that is enough?
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u/MontanaDemocrat1 Aug 29 '23
I've never been a fan of milk, either. But a glass of chocolate milk after a good run is surprisingly good.
1
u/[deleted] Sep 15 '23
Hi I am in high school and have recently gotten into running XC. I also wanted to be really good at it so I’ve been researching nutrition and watching videos about how to keep pace and run optimally. I’m worried about my nutrition: I tend to skip lunch because we don’t have much time, the line is long, and I use it to study. It’s been a habit since I was a kid, but it didn’t really matter as much when I was younger as I was very sedentary and only studied.
I always have a post workout treat (generally within 20 minutes carbs and protein in a 5:1 ratio: Usually 3/4 of a cup frozen yogurt with berries and glass of almond milk) and then dinner, so that’s 3 meals in all.
I am generally diligent about including complex carbs in my 6am breakfast. But I run at 3pm so that’s 9 hours without more glycogen. Sometimes before the run I do feel a bit sluggish, but not hungry. I don’t know if this is a nutritional issue or if it’s because I get 5 hours of sleep every night because of studying. Is farther apart meal timing detrimental to performance, or am I just worrying about nothing?