what's a good diet for long distance runner?
Topic: what's a good diet for long distance runner?
April 24, 2019 / By Candi Question:
i'm 3 months away from a marathon and training quite a lot, but am just exhausted and hungry all the time (even though i am eating loads and not losing weight). does anyone have any recommendations on how i might change my diet? I think i probably need to shed a few pounds before the race too.
Best Answers: what's a good diet for long distance runner?
Amanda | 7 days ago
healthy is healthy. the difference is someone training needs a lot more calories. you can up the calorie dense foods like pasta and potatoes, but watch your weight. you shouldnt be hungry all the time. hunger is kind of a warning, it means your body is looking for food. if you train a lot, you will not recover well without eating enough to fuel that rebuilding process. there is a time to cut calories. if i was in your shoes, if i wanted to drop weight, i would do it now. this will give your body time to adjust to the new weight before you put the stress of the race on it.
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Originally Answered: What is more effective for weight loss ? Long distance jogging ? Or short distance sprinting ?
Short distance sprints. It takes about 15 minutes for your body to start tapping into fat storages for energy. Prior to that your body uses energy from glycogen (excess sugar) storages in the muscles and liver for energy. Glycogen is your body's quick energy; fat is stored energy.
This doesn't mean that you need to workout for more than 15 minutes. If the exercise is performed at a high intensity (such as short distance sprinting) for only 15 minutes you will burn more fat than exercise done for an hour at a low intensity (such as long distance running).
You're probably wondering why since the fat storages weren't reached yet. High intensity exercise causes the metabolism to speed up efficiently post-workout, while low intensity exercise does not.
So after 15 minutes of high intensity exercise, although only glycogen storages were utilized, the speeded up metabolism will metabolize more free fatty acids than would have been used as energy with lower intensity exercise, resulting in greater fat loss.
Hunger pains are the direct result of low blood sugar. Your body can store about 20 miles worth of glycogen and after you use up all your glycogen, you "hit the wall" in the marathon. As much as you THINK you are eating right now, you ARE NOT eating enough complex carbohydrates and your glycogen levels are extremely low from your training. Concentrate on eating whole grain foods like oatmeal, whole wheat bagels, and pastas. And, STAY AWAY from sugary foods and sugary drinks as they provide quick energy but WILL NOT help you up your gycogen tank.
Plus, make sure you are carrying enough energy gels with you during your long training runs. These will give you the extra energy you need right then and keep you from lowering your already low reserves. Good luck on your first marathon!
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starvation pains are the direct consequence of low blood sugar. Your physique can shop approximately 20 miles nicely worth of glycogen and when you expend all your glycogen, you "hit the wall" in the marathon. as much as you think of you're eating perfect now, you're no longer eating sufficient complicated carbohydrates and your glycogen stages are extremely low out of your coaching. talk eating finished grain ingredients like oatmeal, finished wheat bagels, and pastas. And, stay faraway from sugary ingredients and sugary beverages as they supply rapid ability yet won't help you up your gycogen tank. Plus, determine you're donning sufficient ability gels with you for the duration of your long coaching runs. those supply you the greater ability you choose for perfect then and save you from reducing your already low reserves. sturdy luck on your first marathon!
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My cross country coaches would suggest that we eat low fat pasta salad at least three times a week, and that we always eat pasta salad the day before a meet.
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If ur tired take a couple of days off to recover. Make sure your eating mainly carbohydrates
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Originally Answered: Is it better to do long distance/low intensity or shorter distance/high intensity?
first off, Kåliû3W's answer is rubbish lol, in fact its the complete opposite of any advice that would be given to you by someone who knows how to train properly.
In a nutshell mate, high intensity is 9 times better at burning fat then low intensity cardio, FACT. (lol i love saying that)
i usually just type that and give a little Speech on googling intense interval training or tabata training for fat loss, but seeing as you have muppets like Kåliû3W on here, im going to post a few article links that will not only prove my claims, but also help you learn how to exercises in the right way to shed those extra pounds:
This article explains interval training and why its so good:
this one expalins tabata training (high intensity doing with weights if you wish to spice up your workout and dont wanna do cardio that day)
this one explains how rubbish normal cardio is for weight loss if you still needed concinving:
and finally if you still want to believe all the rubbish about low slow cardio is good, this article called "running makes you fat", pretty much sums up that intense interval training is the man!
Dam it, im on a role, heres another article explain science and research proving my above claims are correct:
All these articles contain cold hard facts, science and experience. they arent some person telling you to do 1000 sit ups, drink green tea and run for 2 hours a day dragging a tire. Just the facts.
intense interval training = awesome for fat loss
slow normal cardio = sucks
Who says i dont deliver? ;)