What does the body need after running/sprinting?

[neondevil]

Apologies if this has been asked already.


I've had to transition into a heavier cardio load recently averaging around 3 miles a day on top of normal training. I've heard a few things about simple sugars, things like coconut water, bananas etc for the potassium as well.

I've also heard things like fats are good for post cardio.


Does anyone have advice or recommendations on this? Thanks!

[AdamWW]

Apologies if this has been asked already.


I've had to transition into a heavier cardio load recently averaging around 3 miles a day on top of normal training. I've heard a few things about simple sugars, things like coconut water, bananas etc for the potassium as well.

I've also heard things like fats are good for post cardio.


Does anyone have advice or recommendations on this? Thanks!

3 miles isn't nearly enough to need to worry about it at all... just stay hydrated..

[XinXom]

Apologies if this has been asked already.


I've had to transition into a heavier cardio load recently averaging around 3 miles a day on top of normal training. I've heard a few things about simple sugars, things like coconut water, bananas etc for the potassium as well.

I've also heard things like fats are good for post cardio.


Does anyone have advice or recommendations on this? Thanks!

Just carbs honestly running can deplete your stores really fast other than that no maybe an extra hour of sleep or something. I do generally like bananas post workout but I'm not sure that has anything to do with potassium.

[desslok]

I guess it depends on the timing of your run vs your workout. For example, if I ran 3 miles and then planned on lifting 30 minutes after, my body would personally “need” some carbs for my best performance at the weights. Probably some electrolytes and water as well.
If i ran 3 miles at 5am, and lifted at 6 pm, then I would just eat breakfast afterwards.

[neondevil]

3 miles isn't nearly enough to need to worry about it at all... just stay hydrated..

Thanks for the advice!

Just carbs honestly running can deplete your stores really fast other than that no maybe an extra hour of sleep or something. I do generally like bananas post workout but I'm not sure that has anything to do with potassium.

Ok so that's in line with what I've heard.

I guess it depends on the timing of your run vs your workout. For example, if I ran 3 miles and then planned on lifting 30 minutes after, my body would personally “need” some carbs for my best performance at the weights. Probably some electrolytes and water as well.
If i ran 3 miles at 5am, and lifted at 6 pm, then I would just eat breakfast afterwards.

I'm basically doing the run in the morning with around 3 hours and one meal between the weights or the sports specific workout.

[Strawng]

3 miles isn't nearly enough to need to worry about it at all... just stay hydrated..

Ik where you're coming from, but as someone who used to do this...

I guess it depends on the timing of your run vs your workout. For example, if I ran 3 miles and then planned on lifting 30 minutes after, my body would personally “need” some carbs for my best performance at the weights. Probably some electrolytes and water as well.
If i ran 3 miles at 5am, and lifted at 6 pm, then I would just eat breakfast afterwards.

I had to do this. You're most likely gonna want if not need some carbs after that run to have a semi-decent lifting session. That is, IF it's in the hours immediately proceeding the run. If it's way later in the day, it changes nothing.

[AdamWW]

Ik where you're coming from, but as someone who used to do this...

I had to do this. You're most likely gonna want if not need some carbs after that run to have a semi-decent lifting session. That is, IF it's in the hours immediately proceeding the run. If it's way later in the day, it changes nothing.

I just meant that over-thinking and coming up with 'strategies' around the carbs etc for a 3 mile run/jog is probably vastly overcomplicating it...

Literally just being fueled in general and hydrated is more than enough IMO.

[snailsrus]

Just carbs honestly running can deplete your stores really fast other than that no maybe an extra hour of sleep or something. I do generally like bananas post workout but I'm not sure that has anything to do with potassium.

3 miles doesn’t grant the need for any extra anything and if I was personally looking for potassium post work out I’d go for milk. It’s high in potassium and has protein /minerals and vitamins

If speed and distance is the goal I wouldn’t do any low carb type of diet imo

[ezra76]

Basically just replenish glycogen. From what I've read it's important to do right after exercise because the time right after will restore it to the muscles much faster. Waiting will cause it to take longer. Let me go find where I read that so I'm not just spouting off broscience

https://www.ncbi.nlm.nih.gov/pmc/art...0wt%C2%B7h%2D1.

Hopefully that works but just google glycogen replenishment after exercise if not or for more info

[401Delta]

A nap.

[Strawng]

If speed and distance is the goal I wouldn’t do any low carb type of diet imo

I second this. When I was more into running, my body fell apart so fast when I was even remotely restrictive with carbohydrates. I ran Cross Country in high school and my buddies all told me to try low carb. Not only did my running suddenly suck, but I injured myself and even started showing negative signs in my bloodwork, all of which reversed after re-incorporating carbohydrates. AFAIK, "low carb" is only a feasible option for certain runners looking to go ultra-long distances. Even then, it's just a tool for certain periods of training for them and not a continuous diet.

[hardyboysare]

A nap.

I second this.

But if I ran 3 miles I would likely need a body bag......

The question is in the few sessions you have already done have you felt any significant drop in weight training performance? If not then you don't have to do anything.

If so try just try either giving it a few more workouts to acclimatise to your new workout regime and if that fails, add a few extra carbs around workout time probably about an hour before depending on your stomach reflex nothing fancy just your normal eating carb sources will do.

[neondevil]

I second this.

But if I ran 3 miles I would likely need a body bag......

The question is in the few sessions you have already done have you felt any significant drop in weight training performance? If not then you don't have to do anything.

If so try just try either giving it a few more workouts to acclimatise to your new workout regime and if that fails, add a few extra carbs around workout time probably about an hour before depending on your stomach reflex nothing fancy just your normal eating carb sources will do.

Actually I had the opposite problem where my knee tendons got far too over trained and now I'm in a position where I'll need to start again and ease into it after 2 weeks off. I just wanted to make sure that I was being smart with my food this time so that's entirely off the table.


I realize now from you guys that I was super under carbs for this and no wonder my performance was suffering.


This is all really great help guys, seriously thanks for all of this.




edit: To clarify the sport I'm in is kickboxing, so I've actually had to lose upper body muscle for it which was a pain but it's become a balance of keeping the weight training to avoid muscle imbalances, keep the cardio up but also start generating explosive power. It's been a really eye opening learning experience.

[EliKoehn]

To what extend has running affected anyone's leg exercises in the actual lifting, carbs or not?

I think doing them on the same day would make a noticeable difference but probably not especially significant.

[neondevil]

To what extend has running affected anyone's leg exercises in the actual lifting, carbs or not?

I think doing them on the same day would make a noticeable difference but probably not especially significant.

Honestly I haven't been able to do much weight or conventional squats at all. I've had to do a lot of trap bar deadlifts but then again with kickboxing I'm doing a lot of leg movements as it is.

[EliKoehn]

Honestly I haven't been able to do much weight or conventional squats at all. I've had to do a lot of trap bar deadlifts but then again with kickboxing I'm doing a lot of leg movements as it is.

You mean in addition to running or by themselves? I want to protect my deadlift strength and definitely need to up my squat number. I run a 5 mile stint every couple of weeks or so but am concerned doing it on a regular basis is going to detract from my strength.

[neondevil]

You mean in addition to running or by themselves? I want to protect my deadlift strength and definitely need to up my squat number. I run a 5 mile stint every couple of weeks or so but am concerned doing it on a regular basis is going to detract from my strength.

My situation is definitely different. My routine is essentially 6 days a week 1 hour of kickboxing and a 3 mile run in the morning, on Friday and Saturday I do weights with compound lifts but I have to keep low reps and low impact on my CNS (I'm doing Phil Daru's boxing program if you're familiar). So with all of that cardio and averaging around 100 - 200 various kicks in a session my legs don't have that level of performance.

5 miles and just that it's more about making sure you have optimum nutrition and REALLY making sure to stretch, that was a huge thing for me. Always stretching at the end of a session, it's going to be a tight rope of keeping your strength vs staying running so you might lose a bit. That's all from experience.

[Strawng]

You mean in addition to running or by themselves? I want to protect my deadlift strength and definitely need to up my squat number. I run a 5 mile stint every couple of weeks or so but am concerned doing it on a regular basis is going to detract from my strength.

Wow, being able to go 5 mi straight without running regularly is pretty damn impressive imo. For me, it definitely impacts my strength. I have to 2nd basically everything said here...

My situation is definitely different. My routine is essentially 6 days a week 1 hour of kickboxing and a 3 mile run in the morning, on Friday and Saturday I do weights with compound lifts but I have to keep low reps and low impact on my CNS (I'm doing Phil Daru's boxing program if you're familiar). So with all of that cardio and averaging around 100 - 200 various kicks in a session my legs don't have that level of performance.

5 miles and just that it's more about making sure you have optimum nutrition and REALLY making sure to stretch, that was a huge thing for me. Always stretching at the end of a session, it's going to be a tight rope of keeping your strength vs staying running so you might lose a bit. That's all from experience.

I'll also particularly emphasize the last point. It's hard to serve 2 masters and increasing your mileage will most likely have at least some detrimental impact on your lifting, particularly lower body. To minimize harm, keep your runs as far from your lower body days as possible. This is particularly important with squatting.

[EliKoehn]

My situation is definitely different. My routine is essentially 6 days a week 1 hour of kickboxing and a 3 mile run in the morning, on Friday and Saturday I do weights with compound lifts but I have to keep low reps and low impact on my CNS (I'm doing Phil Daru's boxing program if you're familiar). So with all of that cardio and averaging around 100 - 200 various kicks in a session my legs don't have that level of performance.

5 miles and just that it's more about making sure you have optimum nutrition and REALLY making sure to stretch, that was a huge thing for me. Always stretching at the end of a session, it's going to be a tight rope of keeping your strength vs staying running so you might lose a bit. That's all from experience.

Duly noted, thanks man.

Wow, being able to go 5 mi straight without running regularly is pretty damn impressive imo. For me, it definitely impacts my strength. I have to 2nd basically everything said here...

I'll also particularly emphasize the last point. It's hard to serve 2 masters and increasing your mileage will most likely have at least some detrimental impact on your lifting, particularly lower body. To minimize harm, keep your runs as far from your lower body days as possible. This is particularly important with squatting.

Thank you, although they are certainly slow at a 10 minute average... lol

I might try this for a couple weeks and report back on any new challenges or difficulty with the main lifts.