Post-Running Nutrition

[DieHollywoodDie]

Same as post-lifting nutrition?

[in10city]

Originally Posted by DieHollywoodDie

Same as post-lifting nutrition?

Your approach will depend on the session parameters - time, duration, intensity, LISS vs. HIIT, etc.. as well as your goals and nutritonal factors surrounding the session. After could be anything & anywhere from nothing, to a small meal, to just continuing to eat at your normal times.

http://forum.bodybuilding.com/showpo...91&postcount=2

[Hackweight]

I assume that your running is not sprinting short distances but is meant for cardio training or as part of a sports-related training program. My advice is that immediately after running start consuming carbohydrate-rich foods and beverages to rapidly begin replacing glycogen. Replenishing glycogen as soon as possible will aid you greatly in terms of recovery. I personally drink Gatorade and have a banana right after a 5-10k run but watering down fruit juice and foods like a bagel or granola bar which are easy to digest have the same effect. If you really want to get technical, I've been told that 1 to 1.5g of carbohydrate /kg of bodyweight is optimal if consummed immediately after exercise and at 2 hr intervals until your next meal.

As for the difference between post-running and post-weight training nutrition I wouldn't be too worried about consuming protein right after running. You can save that for your next meal. But I have to disagree in part with the above post in that one of the worst things to do is to eat nothing. Just remember to refuel, rehydrate and rest.

[in10city]

Originally Posted by Hackweight

But I have to disagree in part with the above post in that one of the worst things to do is to eat nothing.

So if I ran for 10 minutes, I have to eat something? Um... yeah OK bro.

Only when something is put in a proper frame of reference can you possibly have a discussion that is remotely sensible. Any answer to the question at this point is nonsensical.

[Hackweight]

[QUOTE=in10city;251508141]So if I ran for 10 minutes, I have to eat something? Um... yeah OK bro.

Only when something is put in a proper frame of reference can you possibly have a discussion that is remotely sensible. Any answer to the question at this point is nonsensical.[/QUOTE

If you are running for 10 mins you are either running sprints, intervals (both requiring a great deal of effort and energy that need replacing) or you are not running at a time, distance or effort level that would sufficiently improve your cardiovascular system i.e, you are wasting your time.

[belairdfence99]

Yes, but make sure to get a lot more carbs and water than with weights
you don't need the 30+g of protein, around 10-15 is good after a run

[CATRACCOM]

I can't run with food in me. I wake up, put on my shoes, drink a glass of water and go. When I'm done, I have a recovery drink, then take a shower, then eat breakfast with my protein. This is what works for me.
I do things different for weights before but after is the same.

[daYDreAmErX]

If your nutrition is well covered the rest of the day, just stick to your regular diet. I know if I eat after intense activity I just wanna throw up, but 1 hour later I wanna eat everything. Just listen to your body.

[DieHollywoodDie]

Originally Posted by BIGnaturalBROCK

Most importantly you will need to stay hydrated. If you are eating carbohydrates throughout the day then a simple whey shake will do, regardless of the time you are running for. It is not non-sensical to answer you with the little information you provided us, but someone should remind you not to jog slowly for 10 minutes or attempt to do cardio for over an hour if you don't have experience.

i'm a regular reader on this site for the past 5 years or so, so i obviously know the basics. however i've never been in a situation where I have been doing purely aerobic work...swimming is borderline aerobic so yeahhh.