Half Fanatic #846
"I don't always roll a joint, but when I do, it's usually my ankle" - unk. "Frankly autocorrect, 'm getting a bit tired of your shirt" Run like the winded I ran half my last race on my left foot! 70-74 year old age group
Running Log Crusted Salt #214
I don't get this one either. Am I not burning the same fat/carb ratio at a given HR whether or not I eat or drink carbs prior to or during the run? I do what makes me feel better on this one. I think my atiitude and, most importantly to me, my recovery is enhanced by consuming carbs before (just a little) and during the run. Most of my runs are within 15-20 minutes of waking up in the morning at 4:30-5:00 AM. If this hinders fat burning, then so be it. If it's good enough for Lance Armstrong, it's good enough for me.
Basically, if you eat sugar, carbs, high fructose corn syrup (found in Gatorade), etc--alll carbs--too close to a run, the blood glucose levels are too high and your body will use mostly sugar as fuel, no matter the HR. It will retard the fat-burning fiber development you are trying to accomplish with the MAF training, or seriously affect your fat-burning in an endurance race. If you wait until 30 minutes or so into the run, it won't affect your fat-burning. Here's an article that explains it:
One of the posters on this forum, Dave, has seen the same phenomenon with people he's RQ tested. When someone eats carbs right before a run, it really affects how much fat they are using for fuel.
So, if your goal is to build endurance by developing fat-burning fibers, then apparently it is best to not eat carbs right before a run or a race, and wait until 30 minutes into it to take carbs.
Take it or leave it. Experiment. Some people eat a little protein and fat before a run.
I just do water during training runs. I never bonk, nor do I get hungry. If I'm hungry before the run, it goes away once I am into the run. Even though I could eat a bit closer to a run, I use a no-eat within 3-4 hours as a personal rule. Besides the fat-burning issue, I like my stomach to be nearly empty. Regurgitation during a run (chewing the cud-muffin) isn't my favorite thing.
Thanks for the article. There is still some conflicting information, in my mind.
A quote from the article:
"If you tend toward hypoglycemia when you get up in the morning, you may want to eat something in the minutes immediately before you head out the door. It takes 30 minutes for insulin levels to peak."
This is exactly what I've been doing the last several weeks. I'll drink some water & 8 oz of juice along with a piece of bread with honey or a banana right before heading out the door. For runs lasting less than 1 hour, I bring water along....longer than an hour, Gatorade. According to the author, this is acceptable. Anyway, if I could find a middle ground, that both improves fat burning AND the enjoyment of my early morning runs, I would give it a shot. For now, I'm going to keep doing what I'm doing. If I fail to see improvements over a long period of time, I'll have to re-evaluate.
I would have a hard time giving up a cup of coffee first thing in the morning before runs if that were "against the rules", so I understand your point about attitude.
I would imagine that people with blood sugar problems like diabetes and hypoglycemia have different considerations and priorities.
It would be an interesting experiment to do a weekly MAF test. Every other test, eat carbs right before the run. Every other test, don't eat closer than 2-3 others. See if there is a difference.
I like my coffee too, but I don't drink it before I run. I was surprised to read, in the article that Jimmy referenced, that coffee before a run can enhance fat burning. I would think that it would elevate your HR.