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2008-10-26 9:05 PM

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Master
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Subject: What do you eat before a long workout?
i've just started running long distances.. this is in preparation for the OBX half marathon.. My 9 mile run are really tiring me out... Only thing i can attribute it to is my eating prior(or eating period) to running...


so what do you eat?


2008-10-26 10:25 PM
in reply to: #1766980

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Subject: RE: What do you eat before a long workout?

If you've just started running that distance, then being tired does not necessarily mean you aren't eating properly before.  New long distances are going to tire you, regardless of what you eat.

How does it take you to run that 9 miles?  If it is around 90 minutes or less, then you are almost definitely not bonking.  Unless your diet is horrendous, you have enough stored glycogen (plus some fat in reserve) to get you through that run.  The tiredness more likely comes from the newness of the distance.  You have to build up muscular endurance.  This is not a nutritional issue.  Just keep running, and it will get easier.

If you're looking for a recipe, eat a moderate amount (500 calories or so) of decent carbs (i.e., not nutritionally empty (think candy bar), and not too heavy on the protein) 1-2 hours before the run.  This will all but absolutely ensure that nutrition is not your issue.  But I'll venture to guess that even without knowing the results of this test, nutrition is not your issue.

2008-10-27 2:11 AM
in reply to: #1766980

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Subject: RE: What do you eat before a long workout?
I can't eat much within an hour of going for a run because it upsets my stomach. I'll eat a few pieces of toast with peanut butter and some fruit. Or maybe a bowl of cereal. Anything with some moderate/low gi carbs are quite good.
2008-10-27 4:38 AM
in reply to: #1766980

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Elite
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Subject: RE: What do you eat before a long workout?

I don't specifically eat one thing before I run.  I try not to eat anything heavy or spicy within an hour of running because it generally upsets the stomach.  I like to take a gu when I start and then one every 45 mins after that.  I focus more on my hydration leading up to my long runs because that generally gets me in more trouble. 

For your late run fatigue try some gu and make sure you are hydrated.  If it's not one of those your probably just tired from a long run! 

2008-10-27 6:42 AM
in reply to: #1766980

Elite
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Subject: RE: What do you eat before a long workout?

i forget the exact science (something to do with insulin levels and blood glucose), but if you eat within an hour or so before you workout (run, ride or swim), it will actually interfere with glycogen utilization and make you bonk faster.  From experience I have found this to be fairly accurate.

Personally, I can't eat within 3 hours of a run.  If I'm running less them 90 mins, I just don't eat.  Just over 90 minutes, I take a gel and some water as I'm walking out the door.  Longer then that I'll carry stuff with me and wait until a little later on to start eating.

2008-10-27 8:05 AM
in reply to: #1766980

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Master
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Subject: RE: What do you eat before a long workout?
thanks... for your input. i have to do another before i do my 10 miler at the end of the week.


2008-10-27 8:26 AM
in reply to: #1766980

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Coach
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Subject: RE: What do you eat before a long workout?

momo - 2008-10-26 9:05 PMi've just started running long distances.. this is in preparation for the OBX half marathon.. My 9 mile run are really tiring me out... Only thing i can attribute it to is my eating prior(or eating period) to running...so what do you eat?
the same as I eat any other day. healthy food usually a bit high on carbs and low fat.

In terms of the bolded part I am willing to bet your runs are tiring because you lack fitness (training adaptations to increase your endurance to go long) and has little to do with what you eat. After all your body has enough fuel to have you going for a long time at lower intensities. just a tought



Edited by amiine 2008-10-27 8:28 AM
2008-10-27 8:28 AM
in reply to: #1767068

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Subject: RE: What do you eat before a long workout?
mdickson68 - 2008-10-26 11:25 PM

 1-2 hours before the run.

Not a good idea.  Should be no less than 3 hours before the excercise.

But I do agree that it is more of a fatigue and endurance issue.

To the OP, I do not eat anything at all before excercising, even for 100 mile rides and 20 mile runs.  I just make sure to have a good nutrition strategy during the activity (which also helps for race day nutrition practice).

2008-10-27 8:53 PM
in reply to: #1766980

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New Haven, CT
Subject: RE: What do you eat before a long workout?

On sunday I did a 9 miler first thing in the morning.  I drank a glass of water and hand an espresso GU at mile 4.  I got home had breakfast of 2 waffles, 3 eggs worth of egg beaters with spinach and fruit.  I then took the kids to the gym where I worked out a little more.  6 months ago I would have been dead after a 9 miler.  After you run a bunch you won't be as wipped out.  It takes time, don't over think it. 

Edit: Oh and don't undo your hard work (as I do every evening) by ransacking the house looking for hidden halloween candy and cookies. 



Edited by jsklarz 2008-10-27 8:55 PM
2008-10-27 9:12 PM
in reply to: #1767350

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Subject: RE: What do you eat before a long workout?
Daremo - 2008-10-27 9:28 AM
mdickson68 - 2008-10-26 11:25 PM

1-2 hours before the run.

Not a good idea. Should be no less than 3 hours before the excercise.

But I do agree that it is more of a fatigue and endurance issue.

To the OP, I do not eat anything at all before excercising, even for 100 mile rides and 20 mile runs. I just make sure to have a good nutrition strategy during the activity (which also helps for race day nutrition practice).

Well, I guess we all have to do what works for us.  For me, 1-2 hours works for most training runs, especially long slow ones.  I prefer 2 hours for a race or a really hard training session.

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