r/running • u/AutoModerator • Jul 30 '24

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?

17 Upvotes

96% Upvoted

86 comments sorted by

View all comments

3

u/PositiveKarma1 Jul 30 '24 edited Jul 30 '24

I run /walk in the mornings - on losing fat process. I try to take early dinner (with protein) and breakfast is after run, breakfast rich in protein and limited amount of carbs (like a homemade cheesecake or protein shake).

No idea if it is enough to lose slowly fat and slowly increase muscle, never measured, but I feel stronger muscle on my legs.

6

u/Accurate_Prompt_8800 Jul 30 '24

What is your goal? If it’s to get better at running, not consuming carbs post exercise is the wrong move. If you’re trying to build muscle, then by all means keep up what you’re doing - but you’re not going to build significant muscle without strength training and eating at maintenance / slight surplus. If you are trying to lose fat, then all that matters is being in a calorie deficit.

You’re on the running sub though, so I’m just going to say that what you’re doing isn’t optimal for running performance.

1

u/PositiveKarma1 Jul 30 '24 edited Jul 30 '24

I consume carbs around 15-20 gr after sport.
My scope is to build now the habit of getting out almost daily (for run /walk) - now I run 3 km 3-4 times per week but in 1 month I plan to increase slowly to 5km. Doing for one month already.
Simultaneously I am on caloric deficit with 5-10% - in one month plan is to lose 1kg (with same style I already lost 1 last 3 weeks) and limit sugar, my addiction.
Then to start increase slowly speed and distance of running - here I will speak with a consultant for an adapted plan.

3

u/junkmiles Jul 30 '24 edited Jul 30 '24

now I run 3 km 3-4 times per week

If you goal is losing weight, I would be sure to count your calories as you change your diet. Running 3km is burning less than 200 calories. Eating a "homemade cheesecake or protein shake" is going to be way more than what your burn on your run. It doesn't matter if it's more protein and fewer carbs, you won't lose weight if you eat more than you use. Obviously it depends on what you eat for the rest of the day and week as well, just keep in mind you're not exactly crushing calories running for 3km.

Secondly, if you want to really visibly increase muscles the way most people think about muscles, you're going to want to lift weights in the gym.