Newbie: Fueling and Refueling

What to eat and when.

So I know I should eat at least 30mins before a run, and have a small snack after the run, but what does my body need?

Before the run I tend to just rely on my last meal, whatever that was, but after the run is more challenging. Laura recommends a couple of things, but what is a good basis to work off? What does my body need, that doesn't mean I just end up eating all the calories I lost? I don't think I need protein as my body isn't repairing muscles. Last night on W4R3 the treadmill recons I burnt 250 calories based on my weight.

We (myself and OH) have just had weigh ins and found ourselves to be overweight and obese respectively, so we are both trying to focus on an 'eat less do more' kind of lifestyle. I want my body to repair but don't want to eat excessively.

Please help, advice needed!

[Buddy34 Graduate]

If you want to eat before a run leave 60 to 90 minutes before going out. The only thing you need after a run is plenty water which you should be drinking lots of 7 days a week. I use an app on my phone and type in what I eat , I was sticking to 1500 calories per day but it depends on what your starting weight is. Good luck 😊😊

[GoGo_JoJo Graduate in reply to Buddy34]

Also depends on activity levels... I would die on 1500cals! 🤣🤣🤣

Tracking cals is certainly the best way to see what you're really consuming! 👍🏻😁

[Hidden in reply to GoGo_JoJo]

NHS has advised I stick to 1500cals to get within 'healthy', but a lot of my food is homemade so it's harder to count. I also try to look at sugar when making food choices - it's so hard to define 'healthy' food! Everything in moderation I guess...

[Hidden]

You really don’t need to fuel the C25k runs. Maybe when you are running 10k plus, a banana will help but for the moment nothing extra is needed👍 as buddy says make sure you are well hydrated all the time and follow a healthy diet. I would also recommend taking your measurements (rather than relying on the scales) as you will see a change in shape even if you weigh the same. Good luck

[Hidden in reply to Hidden]

Thanks Hidden , I have measured my waist an am aiming to have a measurement of half my height (I've heard it reduces risk of Cardiac related issues later in life).

[Jess93]

I tend to have a meal after a run rather than a snack, but then I run straight after work and live a 10 minute walk from the gym (which should encourage me to go, but really doesn't). I'd be inclined to rethink your "no protein" approach because a) it'll keep you from getting hungry and wanting to eat later and b) you've used muscles you're not used to using. They need maintenance. I tend to go for mainly protein and vegetables with some carbs, but that might be me trying to justify my shakshuka habit!

[Hidden in reply to Jess93]

I think I meant not focus on protein (whole chicken breast anyone?), rather than avoid it.

Quick question Jess93 - do you use the 10minute walk too and from the gym as your warm up/ cool down?

[Jess93 in reply to Hidden]

I do the whole thing on the treadmill, including warm up/cool down. This is because a)I can't walk at the pace I'd like in a crowded city centre and b) there's always a certain element of "faffing about" (getting changed, etc.) that would mean that using the walk in as my warm up would be useless

[Bluesky44 Graduate]

I’m always more hungry after a run. I try to time my runs before meals so i can satisfy my hunger with a good well balanced meal and then I’m not snacking on extra things too much between meals. I know I don’t really need to refuel but I always crave some carbs after! If I can’t time it like this I try to make sure I’ve got plenty of easy to grab snacks ready in the fridge or cupboards such as washed fruit. I also make homemade flapjacks and granola bars for my kids which have no refined sugar in so they’re good options too!

[Hidden in reply to Bluesky44]

Bluesky44 Any chance of your no refined sugar flapjack/granola bar recipe?

[Bluesky44 Graduate in reply to Hidden]

Of course! The granola bars are from my daughters cookbook by Gordon Ramsey’s daughter and are delicious!:

bbc.co.uk/cbbc/thingstodo/g...

These are one of the flapjack recipes I like.

bbcgoodfood.com/recipes/302...

They do have honey in them so not totally sugar free but the sweetness comes from the fruit and honey so not refined. Tasty though!!

[Allymally1]

I am only at the start of this journey, at the moment I tend to run first thing so just have a glass of water before, when I come back I have another glass of water and after stretches shower etc tend to have an apple. I am following WW as well , starting C25k has really motivated me, I am eating less rubbish. I find after a run I am not as hungry bizarrely!

[Tasha99 Graduate]

I wonder worry about it for 5k tbh