Running tips : Fix your pre training nutrition
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- Опубликовано: 18 янв 2023
- This RUclips video provides valuable tips on how to fuel your body for running, specifically using blood glucose. The video features expert advice on what to eat and drink before, during and after a run to optimize performance and recovery.
From the best types of carbohydrates and when to consume them for the best energy.
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This is probably the most insightful, practical guidance to really improve running performance I’ve seen. Another excellent set of content and advice
Absolutely love your content. Keep it coming 🙏🏻
your videos are just getting better and better! super helpful
Your information in these videos a great Stephen. One of the few RUclips channels that helps my knowledge about running. Most of the videos has given me something new to think about. Cheers.
Thank you, there is a lot of information value in your videos!
This might be the most useful nutrition video I have ever seen on the YT and I don't say it lightly. Thanks mate for such valuable advice and good luck with whatever is next!
This is legitimately great advice. Ive used this strategy on my long runs. Especially by only taking half a gel every 30 minutes have almost completely eliminated the bonk. Thanks a lot for sharing Stephen!
Very helpful and applicable to marathon fueling! Thanks for sharing!!
Really helpful- I always feel terrible on evening runs despite what I would consider a very good diet. Will try leaving it 3 hours from eating (rather than the usual 2) for my net evening sesh!
Thanks Stephen, interesting stuff. Will have to watch it again when i have time to properly watch and not just listen while i work.
Thanks for real advice Stephen!
Great video thanks
This why I try getting all my cardio training done first thing in morning before breakfast. Great video, def some new insights I can practice with
Definitely interesting. My Sunday training includes a 14km race-pace run and then a 7k easy-pace run. I get up at 6AM, eat a banana and drink a BCAA water mix (350ml) over 30 minutes. I drive 15 minutes to the course and then do a 20 minute warm-up. A slight rest while I take an energy gel and a mouthful of water and a mouthful of sports drink and then I'm off. At no point do I feel any peaks or troughs in energy and I always have enough energy to run my last split the fastest. Then I have a slight rest while taking on another energy gel, water and sports drink, then I'm off on my easy-run. Even though I only started the day with a banana and a 350ml BCAA water mix, and then some small top-ups over the next 2 hours, at no point do I feel low on energy. A definitely re-fuel afterwards though.
It would be interesting to know if I've gotten this horribly wrong, or if it's an excellent strategy.
Note: I don't fuel this way for a HM or Marathon. In these situations, I definitely eat more and drink more 3 hours before the race.
That was really helpful. The micro dosing before the workout could really help. I quite often feel off on a run after work, it isn't easy to get right.
Great video!
Dude in two videos you became my favorite running youtuber !
I've struggled with the low blood sugars in evening runs, exactly as you've described - it lead me to rebound hypoglycaemia which has mean't I've changed how I fuel pre run and timings, basically as you've described, the only difference is that while warming up I am "dumping" the whole gel which as yet hasn't felt like it hasn't worked for me but I will try the "micro dosing" to see if there's any difference in feel. Thanks for the informative videos :)
Great video thank you
I love this. Spot on 👏👏👏
This was really helpful
I’m training for the Peachtree road race this summer.
I took into consideration your method & applied the thought of “ what duration do I feel like I have to push the hardest at?”
I created a simple but effective fueling drink, and I sipped on it when the times were right!
Now I’m going to go stretch!
Thanks so much!!
tomorrow i will definitely try this - porridge 3 hours before and then a little bit of gel right before and during the run!
This was brilliant and can relate to some mistakes I’ve made eating too close to a run/session. I make the exact same oat balls btw 😁
Really good content
Very helpful video. I am for loolng time already suffer from days once in a while when my HR is elevated +20 +30, at RPE 4 of 10 it feels like 10, no energy, trying to breathe and feeling like our of air, urge to drink even if I drink liters, hungry and losing consciousness. Yes I ate oat meals 40 mins prior ride, but probably it's the glucose levels that led to hypoglycemia.. will try to fix it)) thanks for the great video
👍 thanx man !
Very informative and interesting! Super helpful. I was wondering if you could answer a question for me. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me maintain my physique and I actually like their plans. Was just wondering if you've heard of or tried any of them yourself. Thank you!
Stephen, What do you think about Ucan for running and pre run? Thank you. i really enjoy your videos. Happy Trails and Happy Running!! Cheers.
Having fats with a carb has been something I've learned to help significantly with how I feel as well as digestion. I usually have nuts with a carb and that does the trick for me 👍🏼
My weight starts to slowly increase as I train for a marathon. Was looking for a video to help with the nutrition and hoping that you would have a video for a good content. Thank you
Thanks
I like the vids most when you yell at us. Haha. This was helpful too. Thanks coach.
Great video. All your videos are very informative and interesting. Unfortunately doesn’t apply to me. I have found with low (natural) blood sugar and blood pressure, i feel great eating bowl of porridge with banana and dates and going straight for a workout. As I slowly have gained fitness, lost body fat and increased session durations up to 4 hours, i find this essential with constant water intake throughout. But totally agree, maintaining proper blood glucose, whatever you naturally are, is so important. You enjoy your workout more, feel more relaxed and train stronger both running and doing weights, exercises etc
What no bonking
This was fascinating. How would it apply to a slow ultrarunner? I live by the "food is mood " theory, and due to my slow speed and solid stomach, I eat ALLL the foods during a race. Vegan chili at mile 24? Yes please! 😆 (That one did give me a little heartburn. ) I typically load up with whole grain pancakes and bacon 2-3 hours before, as it gives me a happy settled stomach the first few hours, then stuff my face with solid foods at every aid station. If I don't, I crash. How can I best apply this science to an 8 hour race?
This is great. Now I know why I had this low blood sugar feeling so badly about 30 min into my tun. I didn’t had enough to eat during lunch and was hungry so I just chuck a Gatorade + gel (I now know that’s super stupid) to fuel the run. I was wondering why I still have this low blood sugar feeling…
nice content but the 3h rule makes it hard (if not impossible) to do my 7:30am Sunday morning longrun fueled unless I don want to set my alarm clock to 4:00 am. as somebody who doesn't stand heat have to be back home at 9:30am in summer.
also to consume the pre session gel in little portions makes totally sense but its again really unpractical.
Thanks for the video, good advice! I think the big challenge is for people who work a 9-5, by the time you get home, eat and wait 3 hours, you’d be going out for all your runs at like 10 PM!
I pack two waffles with peanut butter and jam in my lunch box, eat them at my desk at 4:30pm, that way I'm ready to run at 7:30pm
Just eat a banana and take on some sports drink or water about 45 minutes beforehand.
My Sunday training includes a 14km race-pace run and then a 7k easy-pace run. I get up at 6AM, eat a banana and drink a BCAA water mix (350ml) over 30 minutes. I drive 15 minutes to the course and then do a 20 minute warm-up. A slight rest while I take an energy gel and a mouthful of water and a mouthful of sports drink and then I'm off. At no point do I feel any peaks or troughs in energy and I always have enough energy to run my last split the fastest. Then I have a slight rest while taking on another energy gel, water and sports drink, then I'm off on my easy-run. Even though I only started the day with a banana and a 350ml BCAA water mix, and then some small top-ups over the next 2 hours, at no point do I feel low on energy. A definitely re-fuel afterwards though.
It would be interesting to know if I've gotten this horribly wrong, or if it's an excellent strategy.
I know you indicated an evening run, but if I can do this after having fasted for 7-8 hours, then you should be OK to do this at the end of the day.
Great video as always! There has to be a simpler way. Huma gels tells you to take it 15 mins prior to running and after every hr or so. How can I focus on running if every few minutes I’m pulling out my gels or bottle in your case
I wake up early and do my long 20-30km runs first thing. I tend to neck loads of water and 120g of liquid carbs and then a bagel and peanut butter. Seems to work ok for me as i haven't bonked since doing that. I do sometimes feel a bit sick for first half hour of the run. What do you recommend when people do their long runs first thing in the morning?
Cool I have to check out super sapiens, And, sometimes I have a problem with my toenails and in between my toes.
I’m a low carb runner. I’ve noticed that there’s a happy medium WRT to carbs before a run. I’ve felt hypoglycemic at the starting line of a race when I went too far with the carbs before the race. I’ve also noticed that too much coffee can exacerbate the glucose hypoglycemia subsequent dip.
A lot of this depends on your normal diet too.
I have addidsons Disease where my stomach doesn't produce enough cortisol normally I don't like to eat much before a session normally just a banana 2 or 3hrs out would u recommend possibly eating more. I think I'm deffo under fueling
Thanks Scully, love this. Just wondering how this worked woth taking gels say during a marathon? I have been taking a gel also before short distance races and wonder if this has impacted glucose levels mid/end of a race.
Ledge, thanks 🦁
I quite enjoy evening runs but recently found that it's keeping my body stressed into the night and I'm falling asleep 1.5-2 hours later than I want. The worst part is that sleep is being pushed into my morning run times and causing me to have to do my runs at night in an endless cycle. Any ways you've found that reduce evening or night running impact on sleep?
I would previously run in the evening because I hated running in the morning (just couldn't get myself motivated), however I'd find getting to sleep would be difficult as my body would be too energised. Come forward several years and now I hate running in the evening and I love running in the morning (just changed my routine and it became a habit). In the morning your body has more energy and it gives you the whole day to recuperate. I find I sleep much better this way, especially as I'm able to hit the pillow at 9PM-10PM and fall asleep quickly, as opposed to still being awake (or being restless) at 1AM.
I get this reactive hypoglycaemia if I eat less than a couple hours before running. I eat 1 or 2 dates as I start running and now no problem 👍🏼
really interesting, but surprisingly hard to get right, morning fasted is the easiest time for me to train
what if you eat fat, protein and carbs instead of just carbs and sugar? will glucose rise the same or not? i dont eat anything sweet for breakfast and i rarely have the glucose dump problem.
mm this is a bummer.. cause on my long runs i like eating a bit of fruit and i don’t have time for it to digest .. i definitely don’t want to fast either (usually long runs are about 14mi) what would you recommend for that? i guess everyone is different too im a female & 19 so i’m my body is a lot different. i never feel “heavy” eating just strawberries & honey w coffee in the morning then on my runs i just eat some goji berries.
What about lunch for the days when you have a workout or long run in the evening, any recommendations?
I usually have to train very early, is it better to eat a fueling meal or just have a small munch like 25g carb and electrolytes?
how are you monitoring your glucose in real time like that?
What about fasted runs does it matter how long the fast was?
As always Stephen really interesting material you share. I am a Professional Ultra Runner and have recently moved to a full hardcore Carnivore Diet. No carbs. I am experiencing amazing results with this process, and never ever have I had gut health, and energy levels that I have today without relying on carbs. Water and electrolytes are the basis of my hydration system and with the fat adaption benefits one can run 100 miles without bonking.
Yea I’ve dabbled, but wouldn’t comment on this anymore than that other than it definitely supports a more controlled glucose for me
Spot on Stephen, I was wondering why I'm so sluggish on my evening runs. I wonder what you think about running fasted in the morning, I'd often do that unless I have long run. Also I know everyone's different but I struggle with lunch and knowing what to eat as most of my runs are after work in the afternoon.
Definitely interesting Re: running fasted in the morning. My Sunday training includes a 14km race-pace run and then a 7k easy-pace run. I get up at 6AM, eat a banana and drink a BCAA water mix (350ml) over 30 minutes. I drive 15 minutes to the course and then do a 20 minute warm-up. A slight rest while I take an energy gel and a mouthful of water and a mouthful of sports drink and then I'm off. At no point do I feel any peaks or troughs in energy and I always have enough energy to run my last split the fastest. Then I have a slight rest while taking on another energy gel, water and sports drink, then I'm off on my easy-run. Even though I only started the day with a banana and a 350ml BCAA water mix, and then some small top-ups over the next 2 hours, at no point do I feel low on energy. A definitely re-fuel afterwards though.
It would be interesting to know if I've gotten this horribly wrong, or if it's an excellent strategy.
Note: I don't fuel this way for a HM or Marathon. In these situations, I definitely eat more and drink more 3 hours before the race.
Thanks for the video Stephen! You seem to be reading my mind lately on what running advice I need.
Anyone have any advice on how to fuel your runs and especially your runs over an hour if you are a type 2 diabetic with severe insulin resistance? Normally I eat low carb but seems like I need some carbs on long runs for best performance. Is there a best type of carb to use that will not spike your blood sugar or insulin levels and give you sustained energy? Or is it a mix of carbs/fat/protein? I also have to be careful on how much protein I eat. Too much and it just gets converted to sugar. I will experiment.
How can this be applied when you're going on an early morning run, maybe 20mins after breakfast? And any tips on what to eat for breakfast?
May be better to sip a carb drink during your warm-up and fuel during the run instead of having a full breakfast, depending on the length of the session.
Also becareful with what you eat for breakfast, understand this, your body is supposed to manufacture sugar when needed, if you overload your body with the ingredients it needs to spike your blood glucose levels, it could spike mid run when if your body decides it needs sugar, trick is to avoid those ingredients at least 24 hrs before a run. What are these ingredients? I can't remember anymore, it's been a very long time since my days of competitive running.
I think it’s going to be tricky remembering / managing to take a part amount of one gel every 7 minutes before and during the run. Adding lines to a bottle surely makes this almost impossible for the normal runner (like me)?
Why can’t you add lines?
Really interesting video. What do you recommend for those who have to go to work and can't wait 3 hours for this to settle before running in the morning? Is it best not to eat?
I would fast yea
But I would practice at the weekend fuelling and you can still do the 10 mins prior routine etc and during
@@stephenscullion262 thank you! Keep making the videos!
I bet maca powder would be good for this, I heard it stabilizes blood glucose and I anecdotally feel it
Eating carbs sends me straight to a fatigue coma. I’m forced to fuel ⛽️ with fat.
Should you still do this for easy runs? Or just hard sessions?
Always applies but you don’t have to fuel easy run (during the run) the same, just hydrate.
Can this principle of 3-hour (plus 10-min) fueling before training apply to the race day?
That s why Maurten recommends to have the pre-nutrition 3 hours before the race
The least health-damaging approach would be the complete elimination of insulin spikes. Moving the spikes from two to three hours before the run doesn't make it more healthy long-term.
Interesting. My last 2 marathons I take a sip or 2 of Tailwind every km and a gel at 10, 20 & 30km mark. Works well with me. 3:08 marathon @ 59. I calculated previously 7 sips is about 200ml which for me is 7km. I have 2 bottles of 600ml each and usually have some left over by the end. Further I go the less I carry.
Is this how you fuel your races? Taking a little bit of gel every 7 mins?
omg you don't need to eat either. A healthy body will balance blood glucose very well. But protein and fructose is optimal before exercise.
You endurance guys should train fasted from time to time. Especially the slower runs (aerobic ones) are best done fasted to improve fat metabolism.
Basically it's optimal to eat less before exercise. Only easy digestable protein and fruit. And eating the most after exercise when hungry.
I train fasted most days and I’ve wore a glucose tracker for months at a time, but I’m assuming you have also and don’t just type this advice here for others to read without some kind of experience. Every human / athlete is different, but thanks for the advice
@@stephenscullion262
The body will adapt to stress. As long as we gradually increase the stress and recover from it we should be fine. But in my experience too many people don't stress/challange themself enough.
Seriously why can't I do both , oh i see what you mean sorry 😊
As a low/no carb runner I can only shake my head at the folly of sugar-addicted athletes (PS ALL carbs are sugar in their physiological effects. I am so glad to be off the roller coaster and the metabolic damage of the conventional runner's sugar diet.
@@b09d4n My events are 400/800/1500 and I have multiple state age records and national medals. I beat all the sugar addicts that can't train consistently, get fat and/or are sick and injured all the time. So, most of them. Also world class rock climber, assisted by year-round 8% bodyfat..
Afraid of a bagel
Dude you’re a clown. You’re the typical my way is the best way and everyone else is wrong. Your comment highlights how severely flawed you are as a person. Your diet may be great but your character lacks severely. Maybe work on that next kid.
Can’t be fun bonking 3 minutes into an all out 5K 😉😁
I’d be curious to know your mileage per week and paces if you’re low/no carb.
I’m not going low carb hitting my 3600-4000 miles a year. Good luck with that.