First thing this morning, actually, but I've only just got round to posting an update. I was slightly unsure whether the three minutes would go okay, but in the end it was fine, even had a bit left for a slightly faster finish.
Upping the protein afterwards seems to be dealing with my hunger pangs.
Good stuff... good run... you got it.
May not have been hunger as such, just your body wanting protein... glad it seems to be working.
Is there some subtle difference?
A little... your leg muscles hold glycogen and that’s made primarily from blood sugars and they come from carbs and fats glycogen fuels your run... you seemed to have that down. Muscle growth is primarily fed with protein. If protein isn’t used it’s broken down and stored as fat just the same as other foods. Post run the glycogen is replaced... carbs aren’t used to build anything in the body... so they’re broken to sugars and stored as fat. So, if your body needs protein it will let you know... and that’s a hunger/craving thing. Rather like when a pregnant woman craves strange combinations... it’s the body asking for what it needs at that time.
Hope that makes sense.
Thanks. I'd assumed it was something along those lines, as I'm not starving myself or anything, just getting the hang of listening to my body.
No worries... learning why I was “hungry” really helped my weight loss years ago... I could literally eat a cupboard of food and didn’t get less hungry. I was aware I was overweight so ate a lot of low fat low sugar stuff, but when you eat all of it it adds up to unhealthy food. The epiphany came when I’d done that, and was having a nightmare day... a little cheese and I was good. Next time I made an omelette, done. Realised I was going too low on proteins... and maybe fats.
You shouldn't need any extra fuel just doing c25k if following a good varied diet, not even water unless the weathers very warm, as long as you're properly hydrated beforehand..
It's not so much about needing more, but what and when - ie carbs or protein, before or after, etc. I run first thing so I'm probably starting with some kind of deficit.
Carbs before, if you need to eat. My early morning runs are on a mug,or two, of tea. If you do need to eat you need to leave time for it to digest. Running on empty helps teach your body to use fat as fuel.
Protein afterwards. For runs of over an hour I have Greek yoghurt with berries, eggs in some form with maybe cheese, spinach and fresh tomatoes or mushrooms. For shorter runs I have a glass of milk with cocoa powder or kefir with black pepper, turmeric and ground cumin.
But as davelinks says you don’t need extra for c25k just normal, healthy meals. I only had the milk after the longer runs before graduating.
Thanks. I need it laid out nice and simply!
I was honestly surprised to find I was ravenously hungry, but I'm still trying to figure out this healthy eating business after years of ... not... and wanted to keep up the good work and not lapse into necking a ton of bread or something.
Just make sure you are properly hydrated at all times, not just when running (your pee should always be a pale straw colour). If you are not properly hydrated you can feel that you are hungry , and it can affect your running - it might feel more difficult than expected because if it’s not hydrated your body can’t operate properly.
As davelinks said, you don’t need extra food during c25k but you can take the opportunity to look at healthier options 😀. Spoiler alert a ton of bread (my favourite food) is not a good idea, before or after a run 😁
C25K isn't an exact science, it's not running for 10k and over, as long as good meals have been eaten the previous day there shouldn't be a problem.
When I run 5k early in the morning I just have either a couple of plain biscuits or banana beforehand including a cup of tea or water..
W3R1 done! 
W3R1 done 
W3R1 done! 
W3R1 done!
W3R1 Done! :)
