? about running and "carbing up"

[Its me - WENDALINA]

ok so I am going to try the whole couch to 5K deal again...this time with a friend who is a runner. We have a goal to do a 5K at the end of April However, she is telling me that I HAVE to have lots of carbs on the days I run. Rice, pasta whole grain bread etc. Well, I dont do well with lots of grains and the sugar in the after run replenish drink is waayyyy more sugar than I can handle. She says to drink a glass of fat free chocolate milk and eat a banana if I dont want a replenish drink.... Cant I just eat a normal SB way - which for me is low on grains high on veggies and protein - and be ok?

Thanks!

[shedevil13]

Grains and sugar make me sluggish and tired. So no no. I up my protein and a bit of carbs but not much.

Before I do a half-marathon, I drink a protein shake. It has about 13 carbs and drink water. I only drink water and never drink the electrolite stuff they provide at the mile markers. After, I normally just drink water and maybe have a banana and a few like 2 or 3 pretzels if I'm feeling naseaous after the half-marathons. Otherwise, I figure I have enough body fat to burn .


I have heard the milk and banana is a good idea though to replenish.

[wiz]

Don't believe the carb hype!

I run 4 to 5 days a week, usually 5 miles a day - sometimes more. I run on an empty stomach in the AM, maybe a little water before I go if it is hot out. For my last competitive race, which was later in the morning - I had water and yogurt before I ran.

While I do eat some whole grains and carbier veggies at times, it has nothing to do with my running.

You'll be fine without carbing up....

[shedevil13]

Wiz, I hijacked your exercise list. Great reminder to self. My running the last two days has actually been easier. Less carbs. Better food. Go figure.

[silasgreenback]

Originally Posted by wiz

Don't believe the carb hype!

I run 4 to 5 days a week, usually 5 miles a day - sometimes more. I run on an empty stomach in the AM, maybe a little water before I go if it is hot out. For my last competitive race, which was later in the morning - I had water and yogurt before I ran.

While I do eat some whole grains and carbier veggies at times, it has nothing to do with my running.

You'll be fine without carbing up....

I run 6 to 10 miles in the AM on an empty stomach and I'm currently low carbing. I don't need anything for recovery after a run other than a pint or two of water and a regular meal.

I've run while maintaining a "normal" diet, a calorie controlled diet and low carb. Nothing has ever required any special adjustments. I expected to feel somehow different running as a low carber because there is a wealth of "advice" about carbing up, but I don't feel any different. Energy levels, breathing, recovery all are indistinguishable from every other time I've run.

5k is not a large distance, not enough to warrant taking any special measures unless you have a medical issue to consider.

John.

[Its me - WENDALINA]

thanks guys! I am just running this for fun and to see if I can really do it - not a contest or anything! I think I will do it my way and see how I feel. RIght now I feel out of breath just thinking about it

Wiz - whats your exercise list???? please tell LOL!

[wiz]

Originally Posted by Its me - WENDALINA

thanks guys! I am just running this for fun and to see if I can really do it - not a contest or anything! I think I will do it my way and see how I feel. RIght now I feel out of breath just thinking about it

Wiz - whats your exercise list???? please tell LOL!

Wendy, it's the list in the bottom of my signature:

2012 Running Miles: 12
2012 Walking Miles: 0
2012 Biking Miles: 22

In 2009, I started charting my miles because I was doing this team health thing at work. I really liked looking at my results at the end of the year. It gave me perspective! And I really like tracking it on LCF because it encourages me to check in (almost) every day, which keeps me focused.

So far, 2010 was my best year in terms of result (800 running miles, 500 walking miles, and about 200 biking miles.) Obviously, you can tweak this list to fit your exercise needs...3 hours of tennis, 20 laps of swimming, etc.

I only track miles I do for actual exercise. For example, my husband and I were in Philly for New Year's weekend and walked all over the place, but I don't count that. I would call that normal wear and tear!

LeAnn, Imitation is the sincerest form of flattery - you can take any of my ideas you want!!

Good luck!!

[scottieMike]

You might want to find a better runner friend. IMHO not the most informed runner.

Carbing up for daily runs is just silly. You body has plenty of energy reserves for any runs/exercise under, say 20 miles or 2-3 hours. Even then you are likely to be fine. Generally there is a need for water -- you can lose a fair amount during any outing.

I have run sub 3 hour marathons. Even not carbing up for them had no impact on my performance. Training and planning did.


Generally, your aerobic capacity or muscle endurance are the rate limiting steps in any exercise program.

[silasgreenback]

The "carbing up" thing is mentioned eveywhere and I believe it has it's basis in the fact that muscles use glycogen as their primary energy source (given a diet of fat/carbs/protein).

The glycogen comes principally from the carbs therefore carb up to produce glycogen to produce muscle energy.

The above makes sense, but does not speak at all about the fact that the body provides energy and glycogen through the breakdown of stored fat. When a triglyceride is broken down it parts into the fatty acids and glycerol (which converts to glycogen in a process named gluconeogenesis).

My body appears to be able to provide the same level of energy on low carb as it does "carbed up". So there appears to be no energy defecit from the lack of carbohydrates, the energy from fat breakdown can keep up with my requirements when running or playing squash.

John.

[rose1]

Originally Posted by silasgreenback

The "carbing up" thing is mentioned eveywhere and I believe it has it's basis in the fact that muscles use glycogen as their primary energy source (given a diet of fat/carbs/protein).

The glycogen comes principally from the carbs therefore carb up to produce glycogen to produce muscle energy.

The above makes sense, but does not speak at all about the fact that the body provides energy and glycogen through the breakdown of stored fat. When a triglyceride is broken down it parts into the fatty acids and glycerol (which converts to glycogen in a process named gluconeogenesis).

My body appears to be able to provide the same level of energy on low carb as it does "carbed up". So there appears to be no energy defecit from the lack of carbohydrates, the energy from fat breakdown can keep up with my requirements when running or playing squash.

John.

Thank you, John

A very sensible explanation.

[rose1]

Originally Posted by scottieMike

You might want to find a better runner friend. IMHO not the most informed runner.

Carbing up for daily runs is just silly. You body has plenty of energy reserves for any runs/exercise under, say 20 miles or 2-3 hours. Even then you are likely to be fine. Generally there is a need for water -- you can lose a fair amount during any outing.

I have run sub 3 hour marathons. Even not carbing up for them had no impact on my performance. Training and planning did.


Generally, your aerobic capacity or muscle endurance are the rate limiting steps in any exercise program.

Excellent!