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Lighter, leaner, faster
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22-02-2013 5:14pm#1
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Runners are usually advised not to drastically change a diet before a race, but 14 weeks out is grand. In fact it is perfect if you have the discipline.
IMO, you should change to a low carb, high fat diet. There are pros and cons to this, but for long distance running, it is, IMO, the perfect diet. I recall a discussion in the Athletics / Running forum, but can't seem to find it right now.
Basically, the theory behind this is, in paraphrased layman terms, is as follows: Carbs are an easy source of fuel for exercise, but your body can only store a limited amount. Fat is a not-so-easy source of energy, but your body has near unlimited amounts stored. Your body, with your current diet, will always utilise the carb stores in your diet and any sugar cravings you have after a run will be because those stores are depleted. If you switch your diet to low carb and high fat, you will be training your body to synthesize the energy needed for exercise and day-to-day living through your fat stores (further reading: Ketosis).
I would advise you to spend some time reading the stickies here. Basically, try to eat unprocessed meat, veg, fruit, eggs and dairy. For your veg, the above-ground variety are more fibrous and less carb-heavy, but don't let that restrict you too much. Try keeping grains to a minimum as they are a big source of carbs, so choose between your porridge or your sandwich (lose the bread IMO). And don't be afraid of healthy fats!
I didn't offer any eating plan. I don't know you or what your habits are, but going by your current diet, you could easily be perplexed as to how to change your diet so drastically. So feel free to rip my post apart and ask anything. FYI, I ran the DCM last year and lost a belly while training
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LordChessington wrote: »Runners are usually advised not to drastically change a diet before a race, but 14 weeks out is grand. In fact it is perfect if you have the discipline.
IMO, you should change to a low carb, high fat diet. There are pros and cons to this, but for long distance running, it is, IMO, the perfect diet. I recall a discussion in the Athletics / Running forum, but can't seem to find it right now.
Basically, the theory behind this is, in paraphrased layman terms, is as follows: Carbs are an easy source of fuel for exercise, but your body can only store a limited amount. Fat is a not-so-easy source of energy, but your body has near unlimited amounts stored. Your body, with your current diet, will always utilise the carb stores in your diet and any sugar cravings you have after a run will be because those stores are depleted. If you switch your diet to low carb and high fat, you will be training your body to synthesize the energy needed for exercise and day-to-day living through your fat stores (further reading: Ketosis).
I would advise you to spend some time reading the stickies here. Basically, try to eat unprocessed meat, veg, fruit, eggs and dairy. For your veg, the above-ground variety are more fibrous and less carb-heavy, but don't let that restrict you too much. Try keeping grains to a minimum as they are a big source of carbs, so choose between your porridge or your sandwich (lose the bread IMO). And don't be afraid of healthy fats!
I didn't offer any eating plan. I don't know you or what your habits are, but going by your current diet, you could easily be perplexed as to how to change your diet so drastically. So feel free to rip my post apart and ask anything. FYI, I ran the DCM last year and lost a belly while training
if you're an endurance athlete and you eat a low-carb high-fat diet then your performance will be in the toilet. the notion that you can be a successful marathon runner in ketosis is hilarious.0 -
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I'm training for a couple of marathon's this year and hoping to go for an Ultra next year and nutrition has been bit of a torn in my side,i think any one that take's on an endurance sport really need's to be careful and well informed on their diet or you could really hurt yourself,i'v been unfortunate enough to have my blood sugar's plummet on a long training run and suffered so bad that had to be rescued
all because i played dumb on my diet for that week and i can tell you it's the worst feeling you can get and than recovery took twice as long for me.
I done a bit of research after that nasty experience and picked a book up from Amazon "Nutrition For Marathon Running" by Jane Griffin and found it really informative it cover's pretty much everything you need to know and actually has a section on female runner's and what we may need that differ from male runner's.Hope that help's.
Good luck with the training 0 -
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