Should you eat after a 10k run?
It's best to eat within 30 minutes of finishing your run as this is when your body is most effective at converting glucose from the carbohydrate you eat into much needed glycogen. Later in the day (approx. 1-3 hours after your run), eat a meal or snack containing all the macronutrients (carbohydrates, protein and fat).
"After a long hard run, the ideal is that you initially take on 1.2 grams of carbs per kilogram of bodyweight (either within a 30-minute window post-workout or at your next meal) and then follow every two to three hours with a further 1.2 grams of carbs and 0.4 grams of protein per kilogram of bodyweight that day," ...
The truth is that you should always eat something after a run to replenish lost glycogen stores and electrolytes and to kickstart muscle recovery. And you shouldn't wait too long to eat after a run. Aim for a 3:1 carb-to-protein ratio 30 to 60 minutes after your workout.
Since you just logged a lot of miles, you'll probably be craving some carbohydrate-rich, hydrating foods. When is the best time to eat after a long run? Experts say you should focus on eating a combination of carbs and protein within 45 minutes after a workout for optimal recovery.
So, the answer has to be – the sooner you eat the better and ideally within 30 minutes of your run. This is because your body is at its most receptive during this time – it needs nutrients to kick start the growth and repair process following your hard training session.
In general, it's recommended to eat before running. This gives your body the fuel it needs to exercise safely and efficiently. If you prefer to run on an empty stomach, stick to light to moderate running. Take a break if you start to feel lightheaded.
- 50g of almonds or cashews plus 1 cup probiotic natural yogurt.
- A smoothie with 2 cups probiotic natural yogurt blended with fresh fruit.
- A sandwich with 85g lean meat, whole grain bread, and a salad.
You can run on an empty stomach, as research shows that people who fasted and trained at lower intensity levels (50%-70% of maximum heart rate) had better endurance levels compared to those who ate before going on a run [1].
Many people believe that not eating anything after a workout can help them lose weight. However, this is not always the case. Here's why: First of all, it's important to understand that our bodies need fuel to recover after a workout.
Fuel is needed to promote enhanced muscle building, and if you're not eating often enough or eating in that hour window after working out, your body may start to use muscle as fuel for energy instead. This leads to fat storage, muscle loss, and an inability to build stronger, more defined muscle.
What not to do after a long run?
Ignoring Rest And Recovery
The day after a long run should be a rest day or an easy run/active recovery day. Don't do an intense or difficult workout the day after a long run. Leave the track work and speed work for a few days after a long run.
If a runner is under-fueling, they might feel fatigued (that “dead legs” feeling) during or after runs, not able to hit their goal paces, have a hard time recovering after runs, experience unintended weight loss, and may have a higher risk of injuries.
That means digestion, which requires blood flow, slows down. Slowed digestion is the reason for a suppressed appetite postworkout and for GI distress during a run, Bede says.
Not only are they super portable, but bananas are also loaded with carbohydrates and potassium, two muscle-friendly post-workout nutrients. "Bananas replenish carbohydrates burned for fuel during exercise, along with potassium, an electrolyte lost in sweat," said Sass.
Experts recommend pairing high-quality proteins (like eggs) and easily digested carbohydrates for post-workout refueling. This powerful combo helps to refuel the body in two ways: the protein helps to build and repair muscle, and the carbohydrates help to replenish your body's glycogen.
Many folks can do moderate runs lasting less than an hour on an empty stomach with no problem. (Though you certainly can eat beforehand if you want to.) But if you're going longer or are doing something intense like intervals, hills, or speedwork, it's a good idea to get something in your stomach, says Scott.
What Does Bonking Feel Like? A true bonk is not just a flat feeling or tired legs. It's a total inability to continue, marked by nausea, extreme physical weakness, poor coordination, and a profoundly awful feeling. Essentially, bonking is exercise-induced hypoglycemia or low blood sugar.
Running can help you burn belly fat and lose weight. It helps your body burn calories for a few hours after you're done. Plus, it can help curb cravings and is generally great for good health. Running is an incredibly popular way to exercise.
While both sprinting and long-distance running strengthen your cardiovascular endurance and respiratory system, the longer time commitment and slower pace of a long-distance run are better for increasing your overall exercise endurance.
“High-intensity exercise burns more calories both during and afterward,” says Braddock. Because your metabolism is still revving post-workout, it's immediately using the calories you eat after a run to replenish your depleted energy stores. That could leave you feeling hungry again soon afterward.
What to do after running 10k?
After a three to five minute jog to cool down, stretch thoroughly. Stretching your hamstrings, calves, quads and glutes will flush out the lactic acid created in your muscles during the run. Hold each stretch for at least 30 seconds to let the lactic acid flush out into your bloodstream and out of your body.
You still need to eat plenty of carbs after a bout of glycogen-depleting endurance exercise in order to recover properly, which makes carb-dense options like pasta a proven winner.
Thus, for most people, they will burn more than 600 calories every time they run a 10k. Therefore, if you are running 10k every day, you will burn 4,200 calories a week running. There are 3,500 calories in a pound. Therefore, you will burn more than a pound a week running 10k every day.
If your primary goal is to increase your aerobic endurance or lose body fat, then you should perform cardio first. If your primary goal is to increase muscular strength, then do strength training first.
What to eat before running? Bananas are always a great idea! Bananas provide potassium, which helps prevent cramping in your muscles, and they're also a great source of natural sugars – which help provide long-lasting sustained energy. It's a misconception that bananas are not healthy because of their sugar content.
