I’m very excited to have Laura from Mommy Run Fast over her posting today, especially since she’s writing on a topic of big interest to me–glycogen depletion long runs. I’ve done two of these so far in this training cycle and I’ll fill you in on that in another post. For now, let’s let Laura explain the thinking behind them:
Speedy Laura and her adorable daughter
Hi everyone! I’m Laura, from Mommy Run Fast. I’m happy to chat with you all today while Miss Zippy unplugs. I always appreciate the good discussions over here.
I read an intriguing article recently about proper fueling for endurance workouts and I would love to hear your thoughts. The authors argue that athletes can enhance their performance in a workout (or race) by allowing 3 hours between the time they eat and the time they begin their workout.
The theory is that by waiting a full 3 hours, your body will have completed the digestion process and can pull from your energy stores more slowly and evenly. In contrast, if you eat an hour or two before your workout, your body will still be digesting your food which will elevate your blood sugar, causing you to delete your muscle glycogen stores too quickly.
Elevated blood sugar results in insulin release, which can lead to hypoglycemia. High insulin will also reduce the fat-to-fuel conversion rate and your body will metabolize carbs at a much faster rate than is optimal.
I don’t know about you, but I often wake up hungry and can’t fathom doing a 90 minute-plus workout without fueling first. However, the article insists that if you are refueling properly after each workout (complex carbs + protein), your muscles will be well-fueled even if you’re stomach is telling you you’re hungry. If you don’t have the time to wait 3 hours before a long run or bike ride, they recommend starting on an empty stomach and beginning to fuel soon after your workout starts.
For shorter workouts (under 90 minutes) eating an hour or two before is fine and actually beneficial to your workout. You will be drawing from your glycogen stores very quickly, but will not deplete the stores.
Although it sounds counterintuitive, the authors insist that the three-hour rule makes sense from a physiological standpoint. I haven’t experimented with it yet, but am curious to see if I will notice a difference in my energy levels and overall performance.
What are your initial reactions? Any marathoners or triathletes who have tried this fueling strategy?
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i think this is fascinating stuff and I’m glad you guys are talking about it over here because it’s been on my mind. I have a hard time eating breakfast before I run because I run so early in the morning and I’m just not ready for food at 5am, so I seem to follow the 3 hr rule by default most days. However, for my long runs (16 miles and longer) I do bring fuel with me on the run (Accel gels seem to work best) and begin eating at about 45 minutes in and eat a gel every 45 minutes during the run. I am curious about this rule – whether or not it is best to eat during long training runs. I used to think I was foolish if I didn’t eat – the practice is important if nothing else so my body isn’t surprised on race day. But now that I am a more experienced runner maybe it would be good to test my limits and try not eating on those runs? Will it really improve my performance to do it this way? I would love everyone’s thoughts on this!
jessica recently posted..Pilates for Runners!
According to this article, what you’re doing is exactly what they would reccomend… that you don’t eat before a long run (unless it’s 3 hours before) but they said it was fine (and helpful) to fuel during the run, so I wouldn’t stop fueling during. I have yet to try it, but find it really interesting!
Laura recently posted..Flashback: Running in the 70′s
I’m in this boat, too. I’m normally not hungry until at least 10am, but I start my long runs at 6 or 7. So… I have a couple of sips of coffee (with milk) and head out the door with fuel in hand during the run.
I fill up with plenty of fluids and a big ol’ breakfast when I return.
I’ve read so many criticisms of this approach that I *never* talk about it.
In fact, I’ve seen several people group “working out without eating first” into the category of “eating disorder.”
While I’m certain some people have that problem, I just have a delicate stomach (read: hurl if I try to run too soon after eating) and I get PLENTY of fuel post-run.
I’m glad to know I can now call this a “training philosophy.”
Beth (i run like a girl) recently posted..Fit frequent flier
I always do this–particularly for races and it really works well. I also use Hammer products (gels, sustained energy, perpetuum, endurolytes) and find them superior to anything else I have used–and I have tried everything!
For anything less than 15-16 miles, I don’t eat anything before and don’t bring anything with me on a run. I have found that even if I wake up a little hungry, the hunger dissipates a few miles into the run. I have found that if I eat too soon before I run, I sometimes get shaky during the run and just don’t feel right (plus sometimes it makes me running to find a bathroom!). I do eat something before longer runs (over 16-18 miles, usually. And haven’t heard of the 3-hour rule, however…definitely interesting and once I get back to actual training, I would really love to try it. And I’m interested to see what other people say about this!!! Great topic for discussion!!
Michele @ Nycrunningmama recently posted..How To Avoid PPP During Pregnancy
That shaky feeling is often a result of the spiked insulin- if it’s within the three hours before your run, your body is still digesting what you just ate. A little protein can provide more steady energy, but their theory is that it’s best not to eat at all in those three hours so you don’t start the process. I have always eaten something about an hour before a long run, so I’m curious to try this!
Laura recently posted..Flashback: Running in the 70′s
For long runs 16 plus, I always eat something similar to what I would eat for a marathon e.g. 3/4 of a sprouted grain bagel with 1 1/2 teaspoons peanut butter. Sometimes I’ll add 1/2 to 3/4 of a banana about 10 minutes before I head out.
On shorter runs, I’ll simply drink 3/4 scoop of Hammer’s Heed and add D-Ribose.
But for a carb depletion run, I’m not sure if I should eat ANYTHING 3 hours before. I know that during the run, the only thing to ingest should be an electrolyte drink. Anyone know if you eat BEFORE the depletion run or not?
Joanne recently posted..Flourless Raisin Muffins, Vegan Friendly
i never eat before any of my long runs…even up to 20+ miles. i do take shot bloks about 4 miles in and make sure i take them every 4 miles throughout my run. and i also drink chocolate milk when i’m done – always. i’ve never had issues with being hungry. part of the reason i do this is because it takes me so long to digest. i would have to eat my pre-run meal at 4AM to begin running by 6:30! so not going to happen!
Kristy@RunTheLongRoad recently posted..Just What I Needed
i know a lot of pro’s definitely wake up uber early on race day to eat and digest…it’s unlikely I will ever want to get up 3 hours before a long run
Amanda @RunToTheFinish recently posted..Clean Eating for Endurance Athletes
I recently just started doing this – mostly for my morning runs. I don’t actually know how much time is between my last “Snack” in the PM before my evening run. I do know those runs that I don’t eat before I do get tired by the end but I guess it may just take some time to get used to it.
J recently posted..Friday Favorites: Climbing Mountains
This is really interesting. I’ve never thought about it.
Tina @ Best Body Fitness recently posted..Custom Running Gear Giveaway!
I find it difficult to eat before morning runs, but I’ve usually tried to force something down before longer runs. I’m definitely going to try either the 3 hour rule or skipping eating altogether before long runs or races and just focus on fueling during the run. I think my stomach will thank me
Great post and topic!
GreenGirlRunning recently posted..Santa Cruz 10k
This is really interesting information–how the metabolic responses affect energy and endurance. Several months ago, I started doing long training runs (14-23 miles) without eating first to avoid stomach upset. With a combination of nuun and Clif Shots during the run, I typically felt well fueled during. I do usually have dinner a little later the night before, or I’ll “top off” with a scoop of nut butter or something later in the evening.
I haven’t had any performance issues with this strategy, and it’s helped manage my stomach sensitivity.
Very interesting stuff. Crazy that science can be so beneficial to what we do. I prefer waking up and doing my workout. I have gone longer (20-24) on an empty stomach, but eat every 45 minutes (gu, beans, blocks) while running. I can’t run if I’ve eaten a meal (more than toast/cereal) within an hour of my workout. Great post!
Pavement Runner recently posted..See Mika In Action
This is such an interesting topic. Since I run early in the mornings as soon as I get up (5:30am) I do not eat before heading out. I have gotten used to not eating before training, but marathon mornings I try to force down a bagel and banana or something similar (but my stomach is usually not happy since it doesn’t feel “awake” yet).
I have a sensitive stomach while running too, so I usually don’t do any fuel on runs shorter than 16 miles, just water. If longer, then I’ll force down a GU or 2, my current favorite (if you can call it that since I really don’t like any fuel while running) are the Vega gels. I took 3 of them with just water during my last marathon and BQ-ed, so I guess it worked for me!
Beth @ Miles and Trials recently posted..July Highlights
I think the key to this is that it is for workouts longer than 90 minutes. Once we workout for a longer time period, our body draws from different stores than if it were a shorter workout, hence the difference of when to eat beforehand. I think most casual runners run less than 90 minutes each day and so this is where this theory may get shot down. You can’t have every Tom, Dick and Harry “starving” themselves before a workout. However, as an endurance athlete, I think if you properly fuel beforehand (days and hours), you should be fine for a long workout after three hours of no fueling. However, there is a fine line as to when you should start to fuel again after the 90 minutes of exercise.
Travel Spot recently posted..Oh Dear
From what my coach says it teaches your body to burn fat more efficiently instead of sugar which is what is eventually used during long runs and marathons. I am doing it for my marathon training during the long runs and have noticed that I do better on these runs than the runs I fuel for……
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