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| After run hunger (Read 941 times) |
| view log Kings Canyon NP 07' |
posted: 1/25/2008 at 4:51 AM |
I need Help/Advice with after run hunger. I binge on Goldfish/wheat thins and other crap in the house!
After my run/workouts I drink a lot of water, and if it is a longer run of 8 miles or more I will drink an electrolyte replacement. I come with the belief that I need to eat to within 1 hour of the run to replenish lost nutrients and refuel.
Tonight I ran 4 miles. 6pm
-Drank 16 oz of water right after.
-Within 20 minutes had a banana
-Within 45 minutes had long grain rice mixed with black beans on a tortilla. (2 tortilla, 3/4 can beans, 1 cup rice) and 32 ounces of water.
Now two hours later I feel full, but I am craving crunchy junk food.........Any thoughts, advice, or similar issues?
(I am not overly concerned with weight loss, I could stand to shed 4-5 lbs max). I am seeking good nutrition.
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| view log Funky Monkey |
posted: 1/25/2008 at 4:53 AM |
| Gets fats and protein right away after a tiring run. Smoothies or eggs are good. Some folks like meat. |
| It's all fun and games until the flying monkeys attack. |
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| view log Grand Illusionist |
posted: 1/25/2008 at 1:24 PM |
i love a good PB (Jif extra crunchy) on whole wheat or PB&J on whole wheat with skim milk to get me through the shower. Then I go for something else like cold left over roast chicken on whole wheat. we always seem to have pasta of some kind with lots of good stuff in it - olives, olive oil, mushrooms, parm cheese, tomatoes, spinach, garlic, feta cheese - not neccessarily all together...
Honestly, after a tiring run, I've been known to eat a potato chip sandwitch if we're running low on other stuff. |
Spinx Runfest Marathon, October 25 ???
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| view log Barefoot and happy |
posted: 1/25/2008 at 1:58 PM |
I second the fat and protein. If I do a hard run in the morning, I come home and have three eggs (once you've had fresh from a traditional farm you'll never want to go back to the inferior grocery store eggs), four slices of toast with butter, a cup or two of plain full-fat yogurt, and sometimes bacon or sausage (good quality naturally raised kinds without any additives).
I understand where you're coming from on craving crunchy snacks. How about nuts? I buy mixed salted nuts in bulk, they're packed with healthy calories. |
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| view log |
posted: 1/25/2008 at 6:12 PM |
Wow! That is a lot of food Ed! I usually eat very little after any run shorter than 6 miles, but do eat quite a bit of protein following any run over 8. I am also trying to lose weight which has something to do with it.
Regardless of the length of run, I try to eat protein immediately, and also some carbs. The carbs may not be right, but seems to help me recover. If I am wrong on carbs let me know. |
"Better to take the slow approach then the no approach."
My Quest to a Marathon blog.262quest.com |
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| view log A is A |
posted: 1/25/2008 at 6:18 PM |
"but I am craving crunchy junk food"
Sometimes I like to have a rice cake. I keep them around just for this reason. |
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VictorN |
posted: 1/26/2008 at 6:26 PM
modified: 1/28/2008 at 1:21 AM |
| Quote from triposer on 1/25/2008 at 4:51 AM: Now two hours later I feel full, but I am craving crunchy junk food.........Any thoughts, advice, or similar issues?
It could be salt that you are craving. If I go for a long run on the weekend, when I have more flexibility in my schedule, I'll fry up some eggs and serve them on toast with parmesan cheese or salsa. That usually follows a big glass of chocolate Ovaltine.
If I do my long run on a work day, I have chocolate milk (typo: was chocolate mile) before I shower and yogurt, and instant oatmeal right after. That is usually followed by some pretzels with peanut butter.
Drink plenty of water too, that will help with hunger. I sometimes find that when I think I'm hungry I'm frequently just thristy.
Victor
(Edited to change chocolate mile to chocolate milk.) |
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| view log Funky Monkey |
posted: 1/26/2008 at 9:26 PM |
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| It's all fun and games until the flying monkeys attack. |
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| view log |
posted: 1/26/2008 at 9:29 PM |
| Quote from VictorN on 1/26/2008 at 6:26 PM: I have chocolate mile
This sounds like the best aid station at the best race on the planet.  |
Out near the edge where life is in full color.
Your monkey gives me the creeps. - andahuff |
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Peyton |
posted: 1/27/2008 at 10:47 PM |
While some protein is important in the first hour after a run, you should be focusing primarily on high-moderate glycemic carbohydrates to boost muscle recovery as quickly as possible. Running for an hour or more has a significant impact on the level of one's muscle glycogen stores; these stores can not be replenished as efficiently by fat and protein as they can be by carbs in the post-run meal/snack (that's why you are craving crunchy, easily-digestable carbohydrate foods). However, the right amount of quality protein consumed in the 60min "recovery window" following a workout can aid in repairing damaged muscle/tissue cells. Try one of the following snacks after your next run and see if you still crave the junk food:
Powerbar Performance Bar and a Banana
Sports Drink and a Granola Bar (or two)
Skim/Soy Milk and 5-6 Low-Fat Fig Cookies
Lightly Sweetened Cereal w/ Skim Milk and a Banana
Plain Yogurt w/ Fruit and a Fairly-High Glycemic Granola (not much fiber) |
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posted: 1/28/2008 at 12:22 AM |
| I always have a couple of cold glasses of Gatorade or something similar to drink the moment I walk in the door from running or cycling. Then it's food time. Generally I'll make myself a ham and salad sandwich with at least 2 or 3 slices or ham for extra protein (or sometimes tinned salmon), cheese, tomato, avocado and lettuce. I restrict the amount of dairy, gluten and wheat that I have in my diet so I never have mayo on the bread, just tahini as a spread. This type of sandwich will usually fill me up for a while (although if you're a big burly bloke you'd probably need two). When I get hungry again I'll stick to fruit or rice cakes with peanut butter. A few handfuls of dried fruit and nuts is a good way to go too for snacking |
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VictorN |
posted: 1/28/2008 at 1:20 AM |
Quote from Bonkin on 1/26/2008 at 9:29 PM:This sounds like the best aid station at the best race on the planet.
I am prone to typos. But perhaps that was one of my better ones! Now where did I put that chocolate.
Victor |
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| view log Kings Canyon NP 07' |
posted: 1/28/2008 at 10:25 PM |
Thanks everyone.
I put in a 12 mile run yesterday with one caffeine free Gu prior to the run. (The effectiveness of Gu on 12 miler can be debated on another thread)!
After the run I had my usual:
water
gookinaide recovery,
a banana,
trader joes organic crunchy peanut butter on whole grain sandwhich,
with half a cup of soy nuts (great suggestion).
This combo/spacing of foods seeemed to help. I also made sure to keep drinking water the rest of the afternoon, and survived without eating a box of triscuits or three pints of goldfish!
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