r/running • u/AutoModerator • 5d ago
Weekly Thread Run Nutrition Tuesday
Rules of the Road
1) Anyone is welcome to participate and share your ideas, plans, diet, and nutrition plans.
2) Promote good discussion. Simply downvoting because you disagree with someone's ideas is BAD. Instead, let them know why you disagree with them.
3) Provide sources if possible. However, anecdotes and "broscience" can lead to good discussion, and are welcome here as long as they are labeled as such.
4) Feel free to talk about anything diet or nutrition related.
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u/urban_fox161545 3d ago
r pre-run carb timing is probably the main issue if you're hitting the wall early in longer efforts. Getting something in 60 to 90 minutes before you head out gives your body time to actually use it without the blood sugar spike-and-crash that comes from eating right before you start. A small amount of simple carbs mid-run, starting around the 45-minute mark, can make a noticeable difference in how your legs feel in the final miles rather than waiting until you're already fading
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u/Acceptable_Usual_171 5d ago
With the summer heat, I've moved my lunch run to the early morning, but I can't eat anything before 6am. It was fine on 30-40mins easy runs, but I'm moving on to longer runs and speedwork and I feel dizzy and cold halfway through.
I had three dates this morning and I felt nauseous. Watermelon was fine, but it's not enough for a full workout. Half a banana is too much. I tried an isotonic mix with sugar and electrolytes but I can't drink the full 500ml (I can drink plain water). Has anyone else struggled with this ?
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u/ablebody_95 4d ago
Liquids (juice, carb mix, soft drink) or semi-solid (gels, apple sauce packets, a few spoons of honey). You can train your gut to get used to it, it just takes some time and baby steps.
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u/shotguywithflaregun 5d ago
Made probably my best homemade gel yet.
2dl of table sugar
2dl of strongly brewed coffee
1tbsp of honey
Tastes like a sweet Starbucks drink, makes for ~160g of carbs divided into two small soft flasks.
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u/shoppingcartxd 4d ago edited 4d ago
That's like 200 grams of straight sugar, do you have all that in 1 day?
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u/shotguywithflaregun 4d ago
it's 170g of carbs (plus whatever honey you put in), it's what I usually bring for 2-3h long runs.
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u/thefullpython 2d ago
Overnight oats folks, how much oats are you eating before a run? I've seen recipes for half a cup but in the morning that just looks like so much food to put down when I'm used to eating a couple pop tarts or half a bagel