Horrible sugar crash. White rice the night before is bad?

[nchunc]

Had lamb curry and a boat load of white rice the night before (around 8ish). Still had a crash mid run.

Today is a 10k day and woke up 4:30 AM for some reason. I have always ran on empty tummy and never liked evening runs. Never had this kind of crash before.

Anyways, It has been raining for some time, cold and breezy overall a perfect beginning to a midweek Wednesday.

.

Started me run at 6:45 and had this horrible pain at the pit of my stomach. By the time I reached 5k my knees were like a jelly (possibly due to smog?). I don’t know where I was going and just wanted my run to be over. Could not stop at any traffic lights and rightly pissed all those waiting in drizzle at the crossing.

.

7K pushed the air out my lungs. 7.5k feeling incredibly light headed, I had to stop. I don’t really remember how I ended up holding the left mirror of a TFL red bus waiting to load passengers.

The vehicle obviously cannot move as I was breathing heavily almost hugging the bus. Luckily the lovely lady waiting at the bus stop put her hand on my shoulder and enquired if am alright.

Felt a lovely warmth in the cold damp Wednesday morning, the gesture put a smile on my face which by this time is probably smooching the rear-view mirror of the bus.

.

All is well, once I sat down at the bus stop and took a good ten minutes rest.

Tried resuming my running up to 8.5k, felt light headed again and started breathing heavily.

Walked home.

Decided not to run on empty again.

Any suggestions to have immediately just before starting a run? I don’t really need a sugar rush or a fatty start. Just something low GI that can last a 10k without making my essentials crash.

[misswobble Graduate]

Porridge is a runner’s best friend 😃😋👍

The white rice the night before is ok but you needed some grub pre-run to break your fast. Proper whole porridge oats are slow release fuel. Add a teaspoon of almond or peanut butter for a bit of protein

Nothing worse than running out of gas ⛽️ I bet you don’t do it again, but i think we all do it at least once 🙂

[nchunc Graduate in reply to misswobble]

Thank you! 😑

How long before we should have this please?

I had to start my run at the very least by 06:45 and finish by 08:00. Not really a fast runner.

Say around 06:00 maybe?

Porridge and 150ml semi milk?

[misswobble Graduate in reply to nchunc]

An hour if poss. I have 50 grams of dry oats and make it up with water, because milk before a run doesn’t agree with me at all i’ve Found. You make it up with whichever milk you like 😋. I add a teaspoon of almond or peanut butter but that’s just me 🙂

Be sure to cook the porridge fully or you’ll get indigestion You can use instant oats if you wish, to save time, and give you extra minutes in bed 🛌 💤

[nchunc Graduate in reply to misswobble]

Thank you!

Instant porridge it is!

[SammyB1971 Graduate]

White rice is the worst thing possible. It will spike your sugar soon after eating!

[nchunc Graduate in reply to SammyB1971]

That explains the wired dream I had the whole night.

[SammyB1971 Graduate in reply to nchunc]

You really want to try eating carbohydrates with a low GI index. Brown rice is much better. I love white rice - but find it really plays havoc with my blood sugar levels

[IannodaTruffe Mentor]

I run 10k on a banana and a pint of very dilute apple juice immediately before leaving the house. It works for me.

[nchunc Graduate in reply to IannodaTruffe]

Honestly a bit afraid about running on undigested albeit well intentioned porridge. Might try your suggestion for a start.

[misswobble Graduate in reply to nchunc]

Yeah but you’re not going to are you. You’re going to let it digest 🙂

[nchunc Graduate in reply to misswobble]

Oh okay 😌. I see why the “at least one hour part” was suggested.

[nchunc Graduate in reply to IannodaTruffe]

Oh hi. Sorry. If it works, I could save me potential heartache.

Could you share the recipe for the dilute apple juice please? 1 part concentrate with 2 parts water?

[IannodaTruffe Mentor in reply to nchunc]

1 part apple juice (not concentrate) to 5 water. I use lukewarm water so as not to lower core temperature. This liquid has little effect during this run and it is the previous day's hydration that carries you through.

[nchunc Graduate in reply to IannodaTruffe]

Thanks

[Agelesslass]

I run 10k after eating a banana and drinking orange juice. I also always have a few jelly babies in my pocket just in case.

[nchunc Graduate in reply to Agelesslass]

Thanks! Banana seems a must have at this point.

Too much liquid wrecks my bladder.

How much of the juice please?

Is this those sugary ones in the multipack cartons made from concentrate?

Or a glass of those fresh ones with bits?

[Agelesslass in reply to nchunc]

Fresh orange juice other is yuck

[Hidden in reply to Agelesslass]

Jelly babies! 😄

[Anniemurph Graduate]

Peanut or cashew nut butter on oatcakes for me, just enough that I know I've had something. Like Wobble says, give it time to digest though, otherwise you'll have a horrible pain in your tum and probably chuck the whole lot up 🤮

[nchunc Graduate in reply to Anniemurph]

Thanks

If I would have to start by 06:30, I might need to have this food at least a good hour or hour and a half before.

Creeps into my sleepy time 😴

Nevertheless, I shall give it a go!

[Erddig Graduate]

I have porridge and soy milk with a few sultanas. I find it works for me.

[nchunc Graduate in reply to Erddig]

Thanks soy milk sounds delightful.

Sultanas give me intestinal flatulence.

I shall try other dried fruits maybe?

How long before do you them please?

[Erddig Graduate in reply to nchunc]

Usually about an hour. I do 10 minutes of yoga stretching about 40 minutes ish after I’ve eaten. Last night I did an evening run and had a banana before setting off. They are slow release too.

[nchunc Graduate in reply to Erddig]

Loads of tips here.

Thank you!