Nutrition

[CrazyDogLady19]

Good morning

Any advice appreciated.

In short I’m currently running at least 10k long run and 2 x 5k runs including a Park Run I also dog walk and attend at least 1 class a week.

I’d made a point of keeping my running separate from any diet or weight issues it’s been great managing to achieve these things going from a non runner in Feb this year. The shift in focus has been great I’m quite sure I have lost weight and I’ve definitely changed shape.

My question is as I’m stepping up the distance effort level I’m now feeling like literally running on empty over the last week or so I’ve been craving sugar hits but then feeling terrible after the sugar rush. I’m still a size 18 so on my 10k alone I’m burning a 1000 calories, I want to cut the sugar but I’m struggling to get the balance right.

Any suggestions?

Thank you 😊

[Stoozie Half Marathon]

It's not everyone's cup of tea but I find that a combination of low-carb high fat eating and (when this has killed my appetite forbreakfast!) intermittent fasting.

I used to eat every 2 hrs when awake and felt sick and dizzy without certain sugars, even fruit. Now I run for c.2hrs 45 with no fuel at the end of a 16hr fast.

I'm not advocating any deprivation, it just took taking out the foods which spike insulin

There are LCHF and fasting sub-forums here on Healthunlocked, if you are interested. I help as an admin on the fasting one.

Cheering you on in your journey!

[CrazyDogLady19 10 Miles in reply to Stoozie]

Thank you, I’ll have a look at that. I run fasted normally in a morning. It’s this weird thing now where I have no energy for anything but running 😂🤦‍♀️.

[Stoozie Half Marathon in reply to CrazyDogLady19]

Keep us updated with how your experiments with nutrition go

[CrazyDogLady19 10 Miles in reply to Stoozie]

Will do!! Thank you 😊

[Katnap Marathon in reply to Stoozie]

Thanks for your reply Stoozie. One insulin spike was enough for me. I still use gel sachets but take little sips instead. I often wondered if there was an alternative to sugary stuff.

A trip to the sub forum I think!

🐱 Katnap 🐱

[Couchpotato2 Marathon]

Hi! Do you eat immediately after you run? I’ve read that it’s important to eat 20–30 minutes after. Maybe you can plan your regular meal then or just some protein. During running you shouldn’t need anything up to an hour but maybe take some (dried)fruit with you for the end? My running friend told me that it takes time for the body to know how to use its reserves. I to indulge after a long run but I’m thinking that I now need to stop this...

[CrazyDogLady19 10 Miles in reply to Couchpotato2]

Thank you for the feedback, I think that’s a good idea re meal times. I need to get more organised! I’m trying 😊

[Couchpotato2 Marathon in reply to CrazyDogLady19]

I think organisation is the key... I’ll let you know when I’ve foubd it

[CrazyDogLady19 10 Miles in reply to Couchpotato2]

Thank you! Make sure you do ☺️

[MrFox001 Half Marathon]

Hi Thanks for posting this i struggle with getting the nutrition right as well so am very interested in the responses. I have joined Stoozie's fasting forum to get more info and advice as i haven't a clue where to start. You are doing brilliantly with your running the weight thing will happen for sure as well. Slow and Steady as always.

[CrazyDogLady19 10 Miles in reply to MrFox001]

Thank you, it’s all a learning curve isn’t it. It’s nice to be looking at my nutrition to look after myself rather than as part of a diet! 😊 blast running is tricking me to start eating healthier without me realising 😂

[GoGo_JoJo Ultramarathon]

I'm not sure based on your distances how long you're out for. I can't run even first thing on an empty stomach, I'll have a banana at least or half just to give the gut something to work on then I aim to have a snack bar (oat based or nakd bars) per hour of being out or if I'm just under, like today 1:50 I eat as soon as I get in.

Yes, there's a recovery window for 30 mins after your workout to get ideally roughly 20g protein in to aid muscle fatigue, however it should depend on effort expended. I don't tend to bother for runs under 1.5hrs unless I'm running at full pelt, but you need to find what's right for you. I have no recovery issues with no protein for short runs but it helps massively on big runs.

[CrazyDogLady19 10 Miles in reply to GoGo_JoJo]

Great advice, thank you, running played havoc with my stomach when I started c25k so I began to run on empty and got used to it first thing. I’m definitely going to change my meal times. I’ll make a few changes this week and see how I get on, I’m putting max effort in at the mo running at full pelt on my five k and pushing the distance with my work with dogs also involving a fair bit of walking my legs have been tired and I’m constantly feeling in need of a pick me up, I’ll get there I’m determined too.

[GoGo_JoJo Ultramarathon in reply to CrazyDogLady19]

You will! It's all new for your body, takes time to adjust. I had a massive meal last night so knew I wouldn't need more than the banana, if I wake hungry then I'll be sure to eat properly before I head out.

It takes a while to get in tune with where your body is at and exactly what it really needs and when. 👍🏻

If your legs are feeling fatigued, then definitely consider the 30 min window and aim for 20g of protein. I use sports recovery drinks.

[CrazyDogLady19 10 Miles in reply to GoGo_JoJo]

Thank you so much, feel better knowing it’s not one size fits all. I’ll start listening to it a bit more and stop reaching for the sweet stuff 😊

[Couchpotato2 Marathon in reply to CrazyDogLady19]

yeah I think that might the first key in my organisation module. I know I'll snack/eat after so maybe I should have healthy / protein snacks handy to stay away from the sweets

[E27M14 in reply to Couchpotato2]

My sister has been running a few years longer than me and her first bit of advice to me when I started was to try to plan your runs for before a meal time. So when you get back, quick shower and change and get in with cooking the meal. Otherwise snacks happen..... and usually bad sugary ones!! It’s not always possible but it works quite well for me after work. Get home, go out to run, come home and prep dinner.

[CrazyDogLady19 10 Miles in reply to E27M14]

Great advice thank you, looks like being organised is key

[Sandie1961 Half Marathon]

I don’t know whether it would work for everybody, but for anything up to an hour, I tend to run without nutrition or hydration (with the notion that this is fat burning!) then have a protein shake or a banana and a large glass of water when I get back. Now I’m doing longer distances, I’m finding I start to fade after about 1:15 so have ordered some Tailwind to sip, which lots of people seem to find more palatable and digestible than gels. I’ll give it a go and see if it helps, especially with GSR in just less than 4 weeks!

[CrazyDogLady19 10 Miles in reply to Sandie1961]

Thank you and good luck!