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Permalink Reply by Richard McGaha on July 6, 2011 at 1:26pm

Jenn,

Food is one area where I struggle. I have done my morning run without eating as well, I have read that if you run in a carb depleted state your body learns to burn fat (i have a BMI of 33 which means I can run forever). I find not eating doesn't affect me if I am doing shorter runs, but for really hard workouts or runs over an hour I usually have a fruit smoothie with chia seeds or a GU or two or Clif Shotbloks with some Gatorade to give me some fuel. During my workout or run I usually have something every 30-45 min.

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Permalink Reply by Shawna Kennedy on October 13, 2011 at 5:11am

Hi Jenn-Rather than looking at breakfast as extra calories added to your day, try to think of it as a time to bolster your diet with food groups that you might not be getting enough of.  I start the day with a big (seriously big, like size of my head big) veggie salad.  Since I have trouble getting enough veg during the day, I load up on them in the morning and don't worry about it for the rest of the day.

 

As I understand it, you don't need to fuel up before a run of an hour or less.  On long run days, I get up about two hours before my run starts so that I can get about 500 easily digested calories in and through my stomach before I start running.  I usually have a PB sandwich on those days.

 

Good luck!

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Permalink Reply by Eliza Smith on December 11, 2011 at 7:49pm

Jenn,

Breakfast is awesome: whole wheat toast with nut butter and a sliced banana on top is my go-to. Protein, carbs, and sugars all in one, it's a beatiful thing!

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Permalink Reply by Louisa Smith on December 12, 2011 at 6:21pm

It is true that when you get up in the morning, your body is basically running on empty- with no glucose left from food to burn, it turns to glycogen stores in your liver and muscles for fuel. It will burn some fat, too, but yes, it will break down some muscle as well. I'd recommend you eat *something* when you get up, even if it's modest- some dried fruit and nuts, an apple with peanut butter, a granola bar. Eat a small snack like that about 30 minutes before you start out and you should be good to go. 

Source- I'm a nutrition major and just had some sports nutrition lectures last week. ;)

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Permalink Reply by Bobby on December 12, 2011 at 8:12pm

Hi, Louisa, is whey protein good to take after a work out?

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Permalink Reply by Louisa Smith on December 12, 2011 at 9:37pm

It's a good protein source, and studies so far prove it is more bioavailable than many other forms of protein. However, it doesn't seem to be any more bioavailable than milk protein, so you can get the same benefit drinking a glass of milk. I'm thinking about giving whey a try, though, since milk bothers my stomach. 

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Permalink Reply by Bobby on December 12, 2011 at 10:56pm

I've been taking it with my oatmeal, after a run. It seems to help me get through the day even with work where its extremely repetitive & lots of lifting.

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Permalink Reply by Jenn Kast on December 12, 2011 at 11:41pm

That's an interesting question. I've added one longer run into my week about 3 months ago, and after running I always crave a big glass of milk. It seems to satisfy me much more than water or anything sweet. I make cheese and often have whey around (though the whey you get from cheesemaking is much less concentrated than most whey protein) and find it quite satisfying too, though not as satisfying as straight milk.  But it does seem much gentler on the stomach later.

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