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2005/06/09, 06:00 AM
its always the way, with so much info around you can get confused.
1 question i have is whether i should hav breakfast and then go 4 a run in the morning or should i run on an empty stomach bearing in mind i want to keep muscle.
opinions?
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2005/06/09, 06:22 AM
take in some sort of protein (ie a shake) before you run. this will prevent muscle breakdown should your fat stores be depleted, as the amino acids will be broken down first.
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2005/06/09, 06:31 AM
I think if you can drink the shake right after the run then it should be fine unless you have less than 15% bodyfat.
I can't workout as hard with something in my stomach besides I think you have to wait sometime after you eat before you workout. I remember BBfit posting about how long to wait depending on what you ate.
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Reddy
All people smile in the same language
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2005/06/09, 06:37 AM
shakes tend to absorb pretty quickly.. esp. if it is say whey and water.. also depends on how long your cardio is i guess.. someone doing a half hour would be different than someone doing an hour to an hour and a half
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2005/06/09, 09:34 AM
If I had a protein shake before I went on my run, I would spew it before I made it a quarter of a mile.
If you're going to do a protein shake and combine it with running, you should definitely do it after the run. The protein will help facilitate you muscles ability to repair the micro tears that may occur from the run. This repair process occurs, of course, after the muscles are done being torn (read: after the run)
Whether to eat before or not depends a bit on your run (length and speed), the shape you are in, and your ability to hold down the food.
Assuming you are doing a 30+ minute run and you can hold down food on the run, a piece of toast, half-a-bagel, or a bananna 1-2 hours before the run should be plenty.
Again, this really depends on the length of you run. If it's just a jaunt, you don't really need to worry about carbs and fuel mixture right before the run. If it's 1+ hour, theres a whole science for ensuring your body has enough carbs to run.
With all that being said, you should DEFINITELY DEFINITELY DEFINITELY hydrate before, during, and after the run. Sports drinks are, by far, the best for this purpose. Water is just fine and dandy if your run is under an hour though.
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_Shane
I dont have to outrun the bear - just you....
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2005/06/09, 09:48 AM
I tried having a protien shake before my run, mind you I drank it 15 minutes before my run, and my tummy was not too happy 'bout it. Now, unless I have time 1-2 hours before my run, I just go on an empty stomach and make sure I'm hydrated-before and during. I do however get carbs and protien into me as soon as I'm done. I find I can't drink gatorade-or whatever-at full strength while running either, so if I'm doing a long run >45min I'd just dilute it.
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Even if you are on the right track, you will get run over if you just sit there.
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2005/06/09, 11:01 AM
Read my sticky....the ability to hold down food is simply giving adequte digestion time.
Research shows that the protein intake prior to your exercise bout may infact be more anabolic than pwo. The empty stomach thing is old conventional wisdom. Fasted state anything is not a good idea.
Let me ask a simple question, why would it be? What possible good could come out of any kind of exercise bout on an empty stomach? More calories burned, no, you are going to burn the same amount of calories regardless. More fat burned? Maybe, but it will be so minute that it doesn't matter....one thing that will happen beyond a doubt is more muscle burned if the exercise bout is of sufficient intensity, duration, etc. Is this good? Never!
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/06/09, 12:42 PM
The conventional wisdom that I'm talking about is not puking your guts out from eating when your running. If you eat a {whatever you want here} and then go and run 10 or 20 miles, MOST people that I consider having a good MPW base will tell you that eating before the run is very calculated and also very personal. What works for Shane may/may not work for you. When you puke, you loose fluid and that is EVEN worse. My goal, which is probably old conventional wisdom, is don't puke when I run and don't pass out either.
> More calories burned, no, you are going to burn the same amount of calories regardless.
Thats a fact
> More fat burned? Maybe, but it will be so minute that it doesn't matter....
You're being nice here - the % of fat calories (opposed to % carbs) burned, as you well know, depends on the intensity of the workout
> one thing that will happen beyond a doubt is more muscle burned if the exercise bout is of sufficient intensity, duration, etc. Is this good? Never!
Again, agreed. One will need to deplete all the muscles glycogen for this to start happening though (hitting the wall) & I've read that is excruciating to run through (I'll get back to you soon enough on that firsthand).
All in all, it really depends on the run and what a person can do eating wise. I find banannas an incredibly good energy source and one that I can eat an hour or so before a long run.
If I'm doing an intense short 5 or 10k race or interval/tempo training run, I need an empty belly or I will share.
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_Shane
I dont have to outrun the bear - just you....
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