Should I eat carbs after a night run?

Everyone is talking about carbs. The body needs carbohydrates for energy and is good at using them efficiently. On the other hand, fat always needs a lot of oxygen. Fat takes twice as long to provide the same amount of energy as carbohydrates. This is why we have to slow down the rate at which we burn fat while running so that our body can keep up with the oxidative process and not burn out. You'll notice that when your breathing slows down, you're in the fat-burning zone. If your breathing is fast and shallow, your body may not be burning fat.

The body stores carbohydrates in the liver and muscles in the form of glycogen and glycogen. They are an important energy reserve, especially for ambitious runners. The more glycogen stored in the muscles, the better and longer they work.

In general, for endurance athletes, the following nutrient ratios are recommended:

Carbohydrates 55-65%

Protein 10-15%

25-30% fat

Carbohydrates fuel muscle

Abundant nutrition is important for runners who want to enhance their athletic performance, such as in a marathon, not only before a workout, but also after a run. If you replenish your glycogen stores right after your run, your body will recover faster. This can help the body adapt better to a new or harder workout and build the immune system again faster after training. The more frequently or intensely you train, the more important a carbohydrate-rich diet is to your recovery.

time to replenish carbohydrates

The best time for the body to replenish its glycogen stores is within the first 30 minutes after a workout. Consume about 0.5 grams of carbohydrates per kilogram of body weight. For a 65kg woman, this should be about 30 grams of carbohydrates.

30 grams of carbohydrates can be in the form of:

a medium-sized banana

Slices of Jam Bread

40 grams of cereal

200ml milk

These carbohydrates (simple carbohydrates) are easily digested and the body absorbs them quickly. After 30 minutes, the window begins to gradually close and your body is no longer able to absorb carbohydrates efficiently and quickly.

post-run dinner

After an hour of running, you should eat a meal of carbohydrates, protein, and fat. More precisely, the ratio of carbohydrates to protein in the meal should be 3:1. At this point, carbohydrates are still important, but the body also needs protein to build muscle. Too much of this macronutrient can interfere with the efficient absorption of carbohydrates and interfere with the body's water balance.

If You Want to Lose Weight: Avoid Too Many Carbohydrates

The most important thing to lose weight is to try to avoid eating too many carbohydrates. This especially applies to simple carbohydrates. Complex carbohydrates are necessary for a balanced diet, as we will see below. Short-term endurance runs (like a 5K run) do not deplete our glycogen stores. So you don't need to supplement them (eg, sports drinks) during your run. It is best to drink water after a short run.

After an hour or two of running, eat a mix of carbohydrates and protein as described above. But in the end, if you want to lose weight, you need to pay attention to the negative energy balance (about 500 calories per day). This means that you should burn more calories than you consume.

Complex carbs = good carbs?

Athletes who lose weight need to pay attention to what they eat, as well as their training. Eat mostly complex carbohydrates (along with high-quality protein and healthy fats). Not only will these keep you feeling fuller for longer, they also provide your metabolism and immune system with plenty of other important minerals and vitamins. Complex carbohydrates are found in whole grain products (such as pasta and bread) and brown rice. Whole grain foods include all raw parts (bran, germ and endosperm) and all nutrients. Simple carbohydrates are obtained by removing the outer part and leaving only the endosperm. Other foods that contain complex carbohydrates are potatoes, beans, and vegetables, which have skins on them.

Where to find different types of carbohydrates?

complex carbohydrates

Takes longer to digest and provides plenty of vitamins, minerals, trace elements and fiber to boost metabolism and strengthen the immune system:

Whole Grain Products

Potato

brown rice

beans

vegetable

simple carbohydrates

are a quick energy source because they are digested quickly. They can cause your blood sugar and insulin levels to rise:

Pastry flour and products, cakes, cookies, breads and rolls

white pasta

sugar and candy

fruit

Do you need carbs after a night run?

Yes, it is required. High-carb foods will fill up empty glycogen in the first 30 minutes after a long run (over 10 km). The ideal ratio of carbohydrates to protein in a post-run meal is 3:1 for optimal recovery.