- How to lose weight by running
- How does your starting body weight affect your run?
- Eating habits before and after a run – when to eat?
- Calorie intake / food intake during a run
- Are sweet potatoes a good addition for a runners diet?
- Is chocolate milk good for endurance runners?
- Should I eat immediately after a run?
This is a question that many people have when they start running regularly. The answer is, it depends…
You may need to eat more if you are running a lot, even if you are trying to lose weight. However, if you are just running for fitness or health reasons, you may not need to eat more than you were eating before you started running as more often than not the goal is not to gain weight.
The best advice is to talk to your doctor or a registered dietitian to get personalized advice on how much you should eat depending on what your goal is.
How to lose weight by running
If you are trying to lose weight, running can be a great way to do it. But in order to lose weight, you have to eat fewer calories than you burn.
However, if you are running a lot and not eating enough, you may not see the results you want. Instead, try eating a healthy diet that includes plenty of fruits, vegetables, and whole grains, and cutting back on processed foods, fried foods and sugary drinks.
And make sure you are getting enough protein to help your muscles recover from your runs.
Fish, lean meats and even lean red meats can also be beneficial.
How does your starting body weight affect your run?
Your starting body weight can affect how many calories you burn when you run.
If you weigh more, you will burn more calories than someone who weighs less. This is because it takes more energy to move a larger body.
But don’t worry, even if you are carrying around a few extra pounds, running can still help you lose weight.
Just make sure you are following a healthy diet and getting enough exercise to burn more calories than you eat.
Obtaining a healthy weight should be your ultimate goal.
Eating habits before and after a run – when to eat?
It’s best to eat something before you run, especially if you haven’t eaten in a while.
Eat something that is easy to digest and won’t make you feel bloated. As a pre-run meal, a banana or some whole-grain bread/toast with honey are good options.
You may also want to eat something after you run, especially if you are trying to lose weight. Try eating a light snack that gives you protein intake and carbs, like a yoghurt or a piece of fruit.
And make sure you stay hydrated by drinking plenty of fluids before, during, and after your run.
Calorie intake / food intake during a run
How many calories you burn during a run depends on a lot of factors, including your weight, how fast you are running, and how far you are running.
A good rule of thumb for most runners is to burn about 100 calories per mile. So if you are running a 10-mile race, you will burn about 1,000 calories.
But if you are just starting out, you may not be able to run that far or that fast and in which case there is certainly no need for any sports drinks on route.
And if you are trying to lose weight, you may want to burn even more calories so long-distance running without taking on additional calories will cause a calorie deficit. Everything needs to be a balance so see what works for you without going to extremes.
Talk to your doctor or a registered dietitian to get personalized advice on how many calories you should aim to burn during your runs.
Are sweet potatoes a good addition for a runners diet?
Sweet potatoes are a great addition to any runner’s diet! They are packed with nutrients like vitamins A and C, potassium, and fiber. They are also a good source of carbohydrates, which can help you refuel after a long run. Plus, they taste great! Try adding them to your post-run meal or snack for an extra boost of energy.
Maintaining stable blood sugar levels is important for runners, especially if you are running long distances. When your blood sugar levels are stable, you will have more energy and be less likely to feel tired or hungry.
You can help maintain stable blood sugar levels by eating regular meals and snacks that include plenty of healthy carbs and protein.
And make sure you are staying hydrated by drinking plenty of fluids before, during, and after your run.
For extra long runs where your energy levels may get depleted, you may want to add in structured sports drink refuels.
Is chocolate milk good for endurance runners?
There is some debate over whether chocolate milk is a good recovery drink for endurance runners. Some research suggests that it may not be as effective as other sports drinks at replenishing lost electrolytes and restoring energy levels.
However, many runners report that chocolate milk tastes great and provides a good balance of carbohydrates and protein, which can help refuel the body after a long run.
If you are going to drink chocolate milk, make sure you choose a low-fat or non-fat variety and be sure to drink plenty of fluids before, during, and after your run to stay properly hydrated.
Should I eat immediately after a run?
It’s best to eat something after you run, even if you are trying to lose weight.
Try eating a light snack that gives you protein intake and carbs, like a yoghurt or a piece of fruit.