Carbohydrate Intake

I am currently training for the VLM in April and am running 3/4 times a week with my Long Runs on Sundays.

I am up to 13 miles already which is a bit of a struggle but getting easier.

I'm lucky enough to be able to do my 3 runs during the week during my lunchtime at work so have a question about my carbohydrate / hydration intake.

I normally go running for an hour or so about 12-1 and then have a carb based lunch when I get back (pasta/rice based).

Am I better to have this 2-3 hours before I go running or keep doing as I am ?

I believe that on runs less than 1 hour it doesn't really make much difference what sort of carb intake changes you make and this is only relevant on the longer runs at the weekend.

Is this the case and does anyone have any similar (or different) thoughts ?

Thanks

Hi- I would say it depends- If what you are doing now feels ok, then stick with it.  If you feel like you are bonking (ie hungry and faint) or struggling on your lunch time runs? If so, then eat a small snack such as a banana, handful of nuts, half a bagel etc an hour before you run.  Everyone is different and can handle food at different times before running.  If you don't like to eat that soon before, a gel or sports drink 30-60min before you run might boost your performance and will give you a hit of carbs.  Personally, I would eat a good carb based breakfast and then a snack such as the above before running or have a gel/sports drink.  Having pasta for lunch wont do any harm, I would recommend making sure there is some protein in it eg tuna/quorn/chicken for recovery, and it will give you energy for the rest of the day ay work!  Sounds like things are going well, keep it up!

I think chop and change, try different things and see what works best. You should definitely increase your carbs and protein as a runner, when i started to eat more i noticed a big difference in my running times

How do you feel on your long runs? Do you eat before those?

Hi,

As you said, you're shorter runs you can usually get by on a normal balanced diet but as you start upping your milage then I would recommend you start upping your carb intake and this has to happen not just 2-3 hours before a long run but 2-3 days.

When you're looking at 20+ mile runs on a Sunday then you have to make sure from midweek that you have sufficient energy to fuel your runs and complex carbs are the main source of energy for a marathon runner....not the only source, but the main source. Also plenty hydration building upto it as well.

I would also recommend a higher protein meal after your long run. This will help with muscle repair and recovery.

Deek