How important is diet within 30 or 60 minutes ... - Couch to 5K

Couch to 5K

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How important is diet within 30 or 60 minutes of return from run?

Yellowsunset profile image
YellowsunsetGraduate
10 Replies

I understand protein meal is important to repair and build muscles after a run?

Should I be replacing lost salts?

Anything else I need?

What do ye all eat on return from exercise?

I'm on week 8.. (about 9 or 10 weeks from started) slow progress due to one thing and another.. "life"

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Yellowsunset profile image
Yellowsunset
Graduate
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10 Replies
IannodaTruffe profile image
IannodaTruffeMentor

It is often said that it is beneficial to have some protein soon after a run, but in respect of C25K runs it probably makes very little difference, simply because of the short duration.Make sure you replenish your fluid levels by drinking 500ml within half an hour of finishing.

I normally find my appetite is suppressed by running, so often have to force myself to eat after a run.

Scrambled eggs on toast are one of my favourites.

SueAppleRun profile image
SueAppleRunGraduate in reply to IannodaTruffe

Oh dear, not cheese on toast and chocolate orange then? it is Christmas though Have a great day IannodaTruffe

Yellowsunset profile image
YellowsunsetGraduate in reply to IannodaTruffe

Thanks for this, so 28/30 minute runs are short. What would be considered a normal run that requires protein?

IannodaTruffe profile image
IannodaTruffeMentor in reply to Yellowsunset

Marathon, possibly half marathon.

Yellowsunset profile image
YellowsunsetGraduate in reply to IannodaTruffe

And whats a long run?! If a marathon is a normal lol

This out of my reach I think. I be happy to be able to run 30 minutes at ease and feel comfortable doing it!

IannodaTruffe profile image
IannodaTruffeMentor in reply to Yellowsunset

As stated in the guide to the plan, if you are eating a good broad based diet, there is no need to alter it in any way to undertake C25k.

Yellowsunset profile image
YellowsunsetGraduate in reply to IannodaTruffe

Thank you

Yellowsunset profile image
YellowsunsetGraduate in reply to IannodaTruffe

Yes I love a good long drink of water after a run. Hydration is essential. I just want to know my diet is correct.

Not looking to loose weight but rather maintain and possibly gain a little more healthy weight and be fitter.

I understand muscle weighs more than fat.. so if I turn fat into muscle I will weigh heavier on scales but look leaner

Newbie59 profile image
Newbie59Graduate

I think it is important to drink a glass of water immediately following a run and perhaps have a piece of fruit as well. Then sip water for an hour afterwards. Otherwise just eat your meals as normal.

For most of the plan I ran first thing in the morning, and ate breakfast on return. Now, with the dark mornings, I have run late morning and eaten lunch on my return.

Your rest day is the most important thing for repairing muscle damage. Don't be tempted to run on two days in a row, even if you feel as though you could!

Yellowsunset profile image
YellowsunsetGraduate in reply to Newbie59

Thanks for that. Yes I know how to hydrate and love my water. I just thought maybe I needed to have protein and something to replace salts lost when sweating. Yes will remember not to run consecutive days especially now I'm at 28 minute runs.

😄

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