Runningart2004 wrote:
The next person who spouts off about Kenyans eating 70% of their diet from carbs must immediately go run a 2:10 marathon.
A 50-70 mile a week letsrunner is not a Kenyan.
Serious question. What do you suggest for someone doing 90-100 mpw? Same diet, just more?
When I shot a quick post last night about a diet that has helped me considerably over the past few months I did not realize I would spark so many angry responses to my post. To answer earlier questions in your post and others here goes......
The initial weight lose I experienced was crap in my intestine cleaning out.
Yes my times have come down quite a bit in the past year since I started running again after 9 years without running. 5k-15.34, 10k-32.17, half-70(during 110 mile week), marathon- I'll find out in 2.5 weeks.
Food to me is fuel and nutrients, not fun or happiness. People who know me know I am the happiest guy around.
And in response to career, marriage, family, and friends I will say that I am married to the prom queen with a baby on the way and I have a thriving career, but I appreciate your general interest in my familes well-being.
I agree with other posts that you need to read and experiment with what works for you. Find your own path.
All the best with training and eating!
Fuel your activity. Nothing more, nothing less. Eat all the veggies you want. I don't count these in my totals but they are VERY important to consume.
50-75g carb 30min before run. 50-75g carb immediately after run. That's a good place to start. Ultimately it depends on your carb tolerance and that's individual. Add to that 2 pieces of fruit in the morning as the fructose will top off liver glycogen. Other carbs should be complex (oats/potatoes ideally...rice if you don't bloat). For pre workout I'd even allow some honey.
Remember, much of your running will be fueled by fat stores AND the longer you run in your career the MORE fat you will use over the length of your career. You become much more adapted as using fat as fuel.
Interval workouts of course will use more glycogen..but how long are you running hard? 16 x 400m? That's still only 4 miles. The workouts which use the most glycogen are tempo runs.
Let your training day dictate your fuel intake:
Here are some suggestions, and these can be modified:
Easy run: 25-50g pre run/25-50g post run
Tempo Run/Long run: 50-75g pre run/25-50g mid run if long run and is optional/50-75g post run/50-75g 60min post run
Interval workout: 50-75g pre run/50-75g post run
Either way, your carb intake will be lower than you want it to be or what you think it should be. I've seen people set PRs in endurance events while consuming nothing more than veggies, lean meats, and BCAAs in their diet.
Alan
DJJ wrote:
The initial weight lose I experienced was crap in my intestine cleaning out.
This is bs, by the way. Unless you're addicted to opiates or are literally dying, there's nothing "stuck" in your intestines like everyone seems to believe now.
You know I highly disagree, I watched a documentary on diets like this and it makes you happier, energized, and less prone to infections and other diseases that are NATURALLY found in meat. I see where you are coming form and I respect your opinion.