How important is it to eat whitin 30 minutes of intense running?

rtercd wrote:

In my experience none. If you live in the developed world than just eating normally will be all you need for recovery and nutritional value.

But if you live in the US eat as soon as you can after a run, right.

If you eat 31 minutes after a workout you won't be able to recover. The cells always close right at 1800 seconds on the dot after a workout has completed and can no longer get waste out or nutrients in. It is certain cell death in fact. So I'd say it's pretty important if you don't want to die.

everybodyisanexpert wrote:

dbsquirtNXC21 wrote:

+1

So are you guys saying I should drink after I am already dehydrated? That's great advice.

If by 'thirsty" you mean dehydrated, then yes.

ProteinMoreLikeBroteain wrote:

That is why I always eat a pound of back WHILE I'm running.

Take that bacon!

SUPERIOR COACH JS wrote:

Bob Schul Country wrote:

No its not a myth......scientific fact that when you eat after a run, your body absorbs nutrients faster and stores more. Eating right before a run is a completely different thing that has a different physiological affect.

Lets use your brain and stay on topic. POST run eating

There are NO scientific fact that proves what you say about eating within 30-60 min of any run would be super important. I have never read or heard about world class runners that use to eat that close to their run . Please stop disseminate misleading information.

There are studies on the subject. It's worth talking about. To clarify we are talking POST exercise, correct?

Rummybro wrote:

If you eat 31 minutes after a workout you won't be able to recover. The cells always close right at 1800 seconds on the dot after a workout has completed and can no longer get waste out or nutrients in. It is certain cell death in fact. So I'd say it's pretty important if you don't want to die.

We've all got to die of something. I didn't mind if my tombstone reads: "Ate 31 minutes after one too many runs"

I think this is the study I was referring to. It was done by taking painful muscle biopsies back over 30 years ago. There have been other studies since but I don't think they are done now using these invasive methods because of ethical issues to the test subjects.

https://www.ncbi.nlm.nih.gov/pubmed/3132449

I will look at it more closely when I get back tonight.

The point is that you should not discount a body of research because you have never heard of it, or that you think it is a scam or something. Argue based on the data, the test subjects not being a good representation of the public, etc.

Theories get tested in the lab and field and we still come away with theories but in order to argue the point you should at least try to match the intelligence level by which the theory has been presented. Does that make sense?

The body response to the stress of running :

UP regulates autophagy

DOWN regulates protein synthesis

The body response to eating food:

DOWN regulates autophagy

UP regulates protein synthesis

I let the stimulus of running run it's course before eating so when I eat my cells be clean!

Read up on autophagy , mitophagy , mtorc , ulk1, ampk, time restricted eating, ect. ect.

So I run in a fasted state then I wait at least 3 hours after running before breaking the fast. My reasoning is simply that I want to maximize cellular waste recycling and disposal .

So what if you reload glycogen 4 times faster if the side effect is shutting down mitophagy! Mitophagy is crucial for mitochondrial health!

I would be interested in seeing a study that measured mitochondrial health over time versus how fast a muscle cell can take up sugar!

I do not believe it is that important to eat as soon as possible after an average training session.

If you are doing a series of harder/longer races (long meaning marathon type efforts and up) it is more important to try to replenish some carbs and fluids as soon as possible afterwards. This is important for recovery.

I used to race in a series that entailed marathon or slightly longer type efforts every weekend for 4 consecutive weeks. The nature of the events required becoming dehydrated and depleted during each one to race well. I found that forcing down some fluids saturated with carbs, and a little protein, within 30 minutes of finishing helped me recover so much quicker.

It was forced feeding, because when you go hard you do not feel like eating right after you finish.

I found that not there are some advantages to sometimes training while not fully recovered and partially depleted. It is less important to eat soon after long training sessions. You can work on fat metabolism and running well while depleted if you train while depleted.

The above applies to marathon and beyond events, where the conditioning of various metabolic pathways becomes more significant.

What I do, is incorporate anti-cramping pickle juice....

I make dill dough....

Total BS. If you're not going to eat for a few hours after something like a cliff bar or banana is probably good. But it's not like your body is going to cave. The 30 minutes is a laughable number.

Lydiard = kiwi God wrote:

...

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/

Great article!

SunnyB wrote:

You should always try to have some protein within about 30 mins. Can't you just something in your bag or jacket so that when you put it back on for stretching or team meeting that you could have it then? Surely your coach would totally get this.

Good runners need good carbohydrates, not protein.

Most people in the USA eat way too much protein and are sick because of it.

What a stupid comment wrote:

SunnyB wrote:

You should always try to have some protein within about 30 mins. Can't you just something in your bag or jacket so that when you put it back on for stretching or team meeting that you could have it then? Surely your coach would totally get this.

Good runners need good carbohydrates, not protein.

Most people in the USA eat way too much protein and are sick because of it.

Oh, really? And how would i know if I am sick due to my overabundant protein intake?

What a stupid comment wrote:

SunnyB wrote:

You should always try to have some protein within about 30 mins. Can't you just something in your bag or jacket so that when you put it back on for stretching or team meeting that you could have it then? Surely your coach would totally get this.

Good runners need good carbohydrates, not protein.

Most people in the USA eat way too much protein and are sick because of it.

Yeah, no.

Americans are fat due to excess vegatble oils and sugar.

Also, Americans already eat a low protein diet.

Baker man wrote:

What I do, is incorporate anti-cramping pickle juice....

I make dill dough....

I see what you did there...

Dill-dough...