Fuel for running

[jess9395 5,450]

So....I finished C25K about a month ago. I am 4.5 months out from surgery and about 80lbs down. I am not quite running a full 5K yet...my loop is 2.7 miles and I have been running about a 14 min mile pace.

BUT I feel like my energy level is keeping me from running further and faster. I have a LOT of restriction. I have typically been drinking a Protein shake before my runs as that's my normal Breakfast (just the powder and milk or Water...no fruit or anything).

This morning I decided to try more carbs and so I are most of a small peeled apple with a small amount of dip made of PB2 and Fage 0% Greek yogert (about 1tsp PB2 and 2tsp Fage) It seemed to help quite a bit on my energy level--I did the whole run at 13:15 min/mile and the last .7 I did at 11 min/mile. However it was truly more than I was comfortable eating.

What do you guys eat before you run? I am guessing I need to incorporate more carbs? How long before running do you eat?

Any help/suggestions greatly appreciated!

Thank you!

[vogue 310]

I find that getting overly hydrated the night before helps. I carb load the night before as well. I drink only a Protein Drink an hour before. If I drink it too close to running or any kind if exercise I get sick. I take small sips of coconut Water while running and try to eat a meal right after. There are athletic fuels made of Gummy bears or there's always nuts (almonds or peanuts) to give ya a quick burst during the workout.

[2muchfun 8,927]

Back in the 80's and 90's when I ran 10Ks I ate nothing or very little prior to running. But we WLS people survive on much fewer carbs/calories/day than most runners who typically consume thousands of calories every day.

I've read that if you eat too many carbs or fats in one meal, if you don't burn it off, it turns to fat within hours. So, you might try something that enters your blood stream slowly a few hours prior to running? Whole grain cereals, oatmeal, applesauce, hard fruits like pears or apples? All in small quantities.

If you don't have hours to prepare, try an energy bar?

You have plenty of time to experiment with a routine that works best for you?