What to Eat Before & After Running a 10K Part 6 (Runtastic & RUN 10 FEED 10)
Video taken from the channel: adidas Runtastic
Nutrition & Fitness Before & During Pregnancy
Video taken from the channel: Stanford Children’s Health | Lucile Packard Children’s Hospital Stanford
Complete Cycling Nutrition Guide, What to Eat Before, During, and After a Ride
Video taken from the channel: Dylan Johnson
My Full Diet During Marathon Prep | 2 Weeks Out
Video taken from the channel: Nick Bare
Research has shown that for both quick and long-lasting energy, our bodies work more efficiently with carbs than they do with proteins or fats. 4 Good choices include: Fruit Potatoes Starchy vegetables Steamed or boiled rice Whole grain bread Whole grain pasta.As the blood flow to your stomach will not be ideal right after the race, follow Güther’s advice and work your way from liquids to solids: fruit juice, whey, sports drinks (hypertonic) yogurt-based shakes. Low-fat yogurt with banana, corn flakes with skim milk or milk rice with low-fat milk and honey.When to eat it: Runners should also aim to consume protein within 20 minutes after a workout, says Dr Li.
Protein prolongs the period of increased insulin levels after a workout, which helps your.With regard to what to eat before running, there are a few tips that many workout gurus swear by. To prevent muscle cramps get enough fluid before exercising – drink some 16 to 20 ounces 45 minutes before exercising, drink some 2 to 3 ounces every 15 minutes during exercise, eat a diet rich in vegetables and fruit that hold a lot of water.
Also, the quality of your calories—the type of food you eat—is key: Carbohydrates are the primary energy source during your run, while protein and fat are better for before and after your run. The Role of Carbohydrates When you run long distances, your body relies initially on glycogen as its primary fuel.Don’t eat more carbs than you need and don’t worry about spreading them evenly throughout the day.
You can eat the majority of your carbs around your workout. I like clients to have at least two meals under the belt before training. Your first two meals should include complex carbohydrates like stone-rolled oats or sweet potatoes.What you eat immediately after hitting the gym will dictate the protein synthesis that takes place hours after your workout has ended and impact your growth and recovery.
In addition to your immediate post-workout nutrition, we also recommend ingesting a slow digesting protein (like casein protein) before bed.What is the best thing to eat before exercising for energy and endurance? You need quality carbs, lean protein, heart healthy fats, and fluids.
Your muscles rely on carbohydrate foods like.Some foods, particularly those high in fiber, are best avoided before a run. GI trouble can occur on longer runs for a variety of reasons, but eating too much fiber beforehand is an all-too-common culprit, since fiber is tougher and slower to digest. For this reason, it’s best to avoid high-fiber foods in the 12 hours leading up to a long run.
Eat a piece of fruit, some pretzels, or something with sugar to start stabilizing your blood sugar levels and aid recovery. You may not feel hungry after the race, but it is important to consume something,€” even if it’s just a sports drink€” to avoid fainting and aid recovery. Avoid eating a huge meal immediately after the race.
Most studies have shown that if you eat protein before, immediately after, or several hours after your workout, your muscle protein synthesis will be about the same. Translation: choose a preand post-workout nutrition approach that works for you. If you don’t like to eat before a workout, then don’t.
During the race itself, ultra marathon nutrition and hydration is absolutely key. You should eat a carbohydrate-rich meal two or three hours before the race start and you must ensure that you start the race hydrated. When you start re-fuelling during the race is down to your own needs.
Preparing your stomach to eat during an ultra is just as important as preparing your legs. Below I’ve outlined a few pointers that have helped me stay on top of my nutrition during a long run. More: 6 Nutrition Tips to Avoid Race Day Stomach Upset. Don’t eat something new.
If you haven’t eaten a gel in your life, 27 miles into a race is not the.WHAT TO EAT & DRINK BEFORE A GAME Drink Water Throughout the Day Make sure that your child is drinking water throughout the day and leading up to the game or practice. Try giving him water with every meal and then 16 ounces two hours before exercise and 8.So let’s cover pre-workout nutrition first. Pre-workout nutrition breaks down into two components: 1. Carbohydrates for energy, and 2.Protein to prevent muscle breakdown.
Both nutrients take about 60-90 minutes to get into the blood stream, so it is advisable to eat before training.
List of related literature:
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| from Sports Nutrition for Endurance Athletes, 3rd Ed. |
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| from Fierce: How Competing for Myself Changed Everything |
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| from Run the Mile You’re In: Finding God in Every Step |
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| from Run to the Finish: The Everyday Runner’s Guide to Avoiding Injury, Ignoring the Clock, and Loving the Run |
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| from Beyond Training: Mastering Endurance, Health & Life |
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| from Triathlon Science |
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| from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond |
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| from The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer |
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| from Lore of Running |
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| from Advanced Marathoning |
62 comments
I was wondering if you had training tips for multi-day endurance rides. Not necessarily racing, but long rides. I’m planning to go to Colombia in March and am planning 7 days of riding in the mountain roads. Probably 4 to 6 hour days.
Anyone tested out the Custokebon Secrets (do a search on google)? I’ve noticed many amazing things about this popular lose weight diet plan.
Hi Dylan, question on the fructose to maltodextrin ratio. You mentioned a 1:2 ratio of maltodextrin to fructose, but before I think about getting any supplements, can you please provide an example? I.e., would it be, say 8 oz of orange juice and a scoop of maltodextrin powder supplement? Thank you.
what if you can handle fiber? i personally can eat up to 20 grams in 1 sitting
As a training runner (50 miles a week, and nothing else) I would suggest not stretching for half an hour before. Stretching puts microtears into the muscles and fatigues muscles just slightly so running 16 miles on stretched miles is not ideal. I recommend dynamic warm-up drills or something else
Credentials 1600 5:32
5K:18:13
Half marathon: 1:32:52
I’m a moderate rider and am 69 years old. My question has to do with cramping. I rarely had this problem until 80 to 100 mile rides, then it became quite severe. Recommendations?
Another thing alot of people probably live with without realizing is a gluten intolerance. After cutting gluten from my diet a year ago I recognized tons of improvement in less than a week
I guess I should celebrate the fact runners are all different regarding personalities.
I hate you so much, i wanna slap your two faces because you’re very deceitful
Great video, and I have to admit that I am a fully recovered “former” keto rider. Yes, I could ride all day, but when I rode in the Alps I was dog s& #t. After admitting I was wrong and going back on a carb heavy diet, I was back to my usual form. No one to blame except myself.
BTW, I would like to see a video on proper hydration. As a former medical director at an IronMan event, our biggest medical issue was over hydration and hyponatremia. We sent over thirty by ambulance to the local hospitals, in addition to the 100+ that we treated on site. Most common in women.
As a weekend warrior and not a full time athlete by any means, (full time job, kids, etc) I have to balance many aspects of training and life. That said I’d be curious about your thoughts regarding the information shared in this video https://youtu.be/rSUODDvgG7Y. I am in fairly good shape but I am not always maintaining my fitness goals and this video I found intriguing. The title is a little deceptive in the actual content in it is quite in depth. I realize your channel is for folks probably putting more time into their training and taking racing more seriously than myself, I do enjoy training and racing, but I feel many of us are in a bit of a metabolic middle ground and like I said I’d be curious your thoughts on what is conveyed between what your point of view is and what Dr. Ekberg is getting at with this. Really enjoy your channel, many thanks!
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Awesome!! Check my natural transformation vid on my channel! 30+ kg pure muscles gained ;D
As always another excellent video. Thanks for sharing all this knowledge with the world at large!
Is it better/ advisable to consume calories as solid food (bars/gels) or as liquid calories (drink mixes)? Does adding carbohydrates to an electrolyte drink alter absorption and tonicity of an electrolyte only drink? If not then what would be the ideal ratio of carbs to sodium? What about the role of magnesium? Sorry for the too many questions!!
Any advice for shin splints? I get posterior shin splints right above my inside ankle really bad.
Mint is my favorite! Why are you getting rid of it? And for a peanut butter flavor?! Nope.
Nick: “Gonna put a little bit of this sugar free syrup on here”
soaks waffles
Me: “Would you like some waffles with your syrup?”
dates,the fruit, figs and raisin work good for me during the ride. its hard to tell guys their ham and cheese sandwich or beef jerky wont get digested before they hit the couch.
Amazing series Lunden, I already run 10ks but this was still very helpful to highlight things I don’t know or forgot in general, also really liked the smoothie recipe, it’s kinda weird for me TBH but I will try it, also nice concept about the whole idea of run10feed10 and wish you best in the event soon ��
It’s funny as a pregnant lady, I have been studying the Japanese. They live longer and practically indoctrinate their youth with fitness and nutrition! We have a long way to go in America..��
Has anyone ever cane up to u in person and said u use steroids?
Do u guys do a subscription to your supplements? I wouldn’t mind paying something every month as long as I ensure I get my supplements every so often. Like strong greens / pre-workout. I use those up quicker and protein. Would like to get that every month automatically.
Hi, approximately how many hours before the actual race time should eat the pre race meal? Thanks!
To the op’s. Not everyone has spare time to sit in front of the tv to watch useless foosball. I myself do not enjoy foosball
Probably the most densely packed information on youtube ������
Considering South Asia regional climate, early morning is good for exercise ( cycling). In that case when we should take 60 gm carbohydrates before jump into the cycle.? Please kindly let me a favour.
Mushrooms before the race? I would not recommend that. Takes forever to digest.
You’re a true inspiration Nick! Are you guys ever going to stop by Toronto? You have a lot of fans here including me
I do often 3+ hours of rock climbing and bicycle riding. The day after every training session, I always have gut problems. Next day, I get up with bad guts, my skin gets drier hair skin gets itchy etc. Recently, even though I increased the frequency of trainings, I realized that I don’t have too much gut problems. The reason for that seems like the nutrition. Before I always had a protein biased (mostly meat product) diet and now (because my gf loves pasta and bread) higher tendency to carbohydrate consumption. I realized this change for a few weeks ago and now “train your guts by consuming stuff with more carbohydrates” makes sense. Maybe that can be useful if anyone else out there who suffers from something similar. Cheers
Can you post here or on blog your stretching routine for running?
Bro u can’t get rid of mint. It legit tastes like ur eating a bowl of ice cream
Hi, what do you recommend to eat and drink to replenish energy during long (4+hour) low intesity ride? There is lots of advice to eat fats and protein and to avoid carbs. Thank you!
Thanks for another great vid. I am pretty sure I was one of the first 500 subscribers and I still recall wondering why more weren’t following. And now they are! Keep up the great stuff
Is the running the main reason you can afford SO many grams of fat?
I do a minimum of 60 miles a day 6 days a week. I eat no carbs and am a carnivore. I increased fat to protein 50/50. I never ever bonk. I am in my 40’s
No meat and no fats before or during, just carbs. Slow ones mainly. Oats, potatoes, rice, dried plums, peaches, dates and raisins. That’s what works for me.
I tried vegan and vegetarian diets, did not work well. So now it is no pork or once a year, beefonce a month, chicken-twice or 3 times a week.
So it is carbs before, carbs during and carbs after. I am sure this raises a bunch of eye brows. However, we know that protein is logically needed to repair/build muscle damage SPECIFICALLY after INTENSE exercise. I suspect that from a RECOVERY-ONLY prospective, carbs is all that is needed, but for POWER TRAINING, some protein is needed. Based on what I am learning from Dylan, after Z2/Z3 recovery/endurance rides, I’ll stick to carbs after, while after Z4/Z5 workouts I will add protein.
https://www.trainingpeaks.com/blog/low-vs-high-carbohydrate-diet-endurance/
This did a great job covering the needs for carbs before/during/after, but I’m confused as to the needs for protein for high intensity and/or endurance athletes
Had there been studies about caffeine effects for coffee drinkers or people who never drink coffee? Does that affect the effect of the caffeine?!
I have one question: will training on caffeine addict me to this substance, I mean will caffeine boost my training capacity, and stimulating deeper adaptations, or will it only increase my power under this substance and is needed to be taken every training to see benefits?
Do NOT need salmon, almonds good….need:-chia seeds-big salads, mostly those inspired by Dr. J Fuhrman, and a Fuhrman-type dressing-No meat, salmon is not important and is long term harmful-nuts and seeds, nuts and seeds-chia seeds-pumpkin seeds-Hemp seeds-bean burgers homemade, not store vegan crap-mushroomsbean or edamame pastas-limit to no alcohol-berries, oatmeal, Ezekiel toast before run
Thx for the sick vid! Any info on how much electrolytes to eat during exercise? And anything on GI distress? Whats your advice? Thanks!
Big fan of your videos… Any advice on hydration and electrolytes for long rides / long endurance events?
I’m asking you, how many fiancee do you have? i don’t have short temper, but i have quick reaction to the bullshit
That’s a shame the your getting rid of the mint chip. That’s my fav!
Awesome now my left ear knows what you stuff in your pie hole everyday.I shall be cautious with this sensitive info.
Thank you mam, I run 5k once aweek it seem I didn’t inprove my speed, maybe from what I eat or time for food to digest, now I know it need from two to three hours, I hope my speed can improve
Hi, what do you think about patented high molecular carbohydrate VITARGO? How would you dose it? They produce the product with electrolyte which should be perfect for endurance sports in medium to hight intesity training.
Great vid Dylan. Is there any benefit to only ingesting slower burning sugars(maltodextrin) during the first half or more of a ten plus hour race and saving the faster burning simpler sugars for the last third or so?
Anyone tried the Custokebon Secrets (do a google search)? We’ve heard several awesome things about this popular fat burn methods.
Hi Dylan. Please address this issue?
A training plan without a power meter vs using a heart rate monitor?
Power meter costs are ridiculous.
How are you doing this?!?!?��your a big guy! I run 4 miles a day. I’m 6 ft 1 about 230 lb and I look like a fat ass. I only pound weights once a week.my diet could be better but at the same time you think that 4 miles at night what do something for my waistline.
This is very good, but I also stumble on a book that is extremely good in pregnancy
https://payhip.com/b/gjE9
Great video. I’ve listened to it multiple times now. This weekend, I’ll be racing on all of my own DIY nutrition products: electrolyte drinks, gels and rice cakes. Happy stomach = good result. Cheers and Thank you!
Just like diamond the whole “recovery nutrition” is an invented industry. When this truth is heard from an athlete like you, it goes a long way!
This confirms it! My GI intolerance for even a little maltodextrin will hold me back forever.
Interestingly Dr. Tim Noakes, who wrote the Lore of running, and got everyone onto carbs for running back in the 1980’s is now recommending a low carb diet for exercise.
what type of veggies we can add which is easily available to us
Thx for you tip even though im 11 im the fastest racer in the school and i attend a lot of race and thanks to you tips i finally got my wish come true which is to get a gold medal ❤
My mom cook it for me tbh
Dylan: I’m pleased you confirmed whole foods are superior to supplements. Surprised and happy that my coffee intake is also beneficial.
This is now the third vid I’ve watched of yours since discovering your channel. So much useful information is packed into your vids. Really appreciate them. Thank you!
Over a racing period of 25 years, I have tried a bunch of different diets,supplements (��), vitamins, + & -protein,triglycerides, sodium bicarb.etc..etc.
My advice; eat REAL food, good food!! No supplements,vitamins, funky diets of the moment, ok…maybe some chocolat milk for recup.�� Last but not least; take Dylan Johnson’s advice!! ��