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runners 5 k/10 k - nutrition?

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  • runners 5 k/10 k - nutrition?

    I have gradually switched to eating primally most of the time. As I havenīt raced seriously and mainly focused on endurance and slower runs the last months this hasn`t interfered with my workouts yet. For 2011, I am planning to compete again, especially in 5 k races, maybe some 10 k races, those latter mainly as training. I am also planning to take part in the German national master cross-country competition (this is open to everyone, I am not a champion)at the beginning of 2011. Thus I will have to significantly increase my mileage and do some serious speedwork. To those who race at well: Can I stay primal with the exception of intense training days? Will potatoes/sweet potatoes be sufficient to help me with the extra carbs? Any advice?

  • #2
    I stayed primal and low carb (<80g/day) throughout my training for the Chicago Marathon. The exception to that were my long run days. Anything over 10 miles I would supplement with sport beans and poweraid zero. I never came out of ketosis.

    Good luck!

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    • #3
      You don't need extra carbs for a 10k, but if you insist, sweet potatoes will be fine

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      • #4
        I try to eat my daily carbs pre/post workout.

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        • #5
          Just up your fat - by a lot. I too am a runner - 10k coming up in a month or so. Never had a need to add carbs, and feel better without them.
          - If it was cute and cuddly at some point, eat it. Ignore everything else. -

          - Food is first, and foremost, nothing more than fuel. -

          - The body is animal. The mind, however, is not. -

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          • #6
            I agree with all...I consistantly run 10ks on just eggs and bacon a few hours before.

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            • #7
              Have any of you guys who are running 5 and 10kms on low carb tried to up your carbs before/on race day? I know that you say you are doing well, but could it be better?

              I want to start running 10kms occasionally again and I am really interested to see how well I will do running for 45mins without tweaking carb levels at all.

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              • #8
                I run 5ks and 10ks competitively, and eat a lot of bananas and sweet potatoes for carbs.

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                • #9
                  OK, this may come off more harsh than is actually intended.

                  It is a 10K. It's not exactly the Iron Man. Eat a banana, and you'll be fine.


                  Good going with your training,
                  Ginger
                  "Let food be thy medicine and medicine be thy food." -- Hippocrates

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                  • #10
                    Originally posted by lcme View Post
                    Have any of you guys who are running 5 and 10kms on low carb tried to up your carbs before/on race day? I know that you say you are doing well, but could it be better?

                    I want to start running 10kms occasionally again and I am really interested to see how well I will do running for 45mins without tweaking carb levels at all.
                    If I was a competitive runner, I would eat bananas before races. My best time for 5k was 24:47 (40yo). I will never win a race for my age group, so I won't worry about it.

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                    • #11
                      5k and 10k races are pretty much all fueled from stored glycogen so you'll want to make sure that this is well topped off before the start. The same applies to most of the training sessions you'd likely do for such a race. Once you start getting up above the hour range (longer if you are fitter and have bigger reserves of glycogen), you'll probably need to eat some carbs to maintain anything better than an endurance pace.
                      Given enough time, your body will refill it's glycogen stores from pretty much whatever you eat but it happens faster eating carbs so if you are doing two workouts in a day, it's important to get some carbs in quickly after the first one.

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                      • #12
                        Originally posted by TigerLily View Post
                        OK, this may come off more harsh than is actually intended.

                        It is a 10K. It's not exactly the Iron Man. Eat a banana, and you'll be fine.


                        Good going with your training,
                        Ginger
                        Agreed. A banana before the race.
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                        • #13
                          I run about 23 miles a week, do 5ks when available, and pushing myself for my first 10k. I add some sweet potato or squash if my runs feel dodgy.

                          I managed to take 2.5 mins off my 5k time this summer by training under 50g of carbs a day.

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                          • #14
                            For those who are suggesting just to consume more fat (which is definitely a good solution here), I just want to add that if you want to primarily use fat for energy, I would recommend keeping your overall diet low-carb so that your body becomes more fat adapted. Of course unlimited fibrous veggies are always a go, but I would severely limit stuff like fruit and sweet potatoes if you go that route.

                            Here are some relevant medical studies:
                            http://www.ncbi.nlm.nih.gov/pubmed/7851362
                            http://www.ncbi.nlm.nih.gov/pubmed/6865776
                            http://www.ncbi.nlm.nih.gov/pubmed/12037719

                            I would recommend getting some coconut oil before exercise if you go this route, as the medium-chain triglycerides are efficiently metabolized for energy.
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                            "Boxing seems to contain so complete and so powerful an image of life -- life's beauty, vulnerability, despair, incalculable and often self-destructive courage -- that boxing IS life, and hardly a mere game." --Joyce Carol Oates

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                            • #15
                              Originally posted by TigerLily View Post
                              OK, this may come off more harsh than is actually intended.

                              It is a 10K. It's not exactly the Iron Man. Eat a banana, and you'll be fine.


                              Good going with your training,


                              Ginger
                              If you need to have a disclaimer, then it was as harsh as intended.

                              How you fuel a 5km or 10km may make a difference, and I care about that difference. I'm sorry that for you, only competition at the Iron Man level is worthy of fueling consideration

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