Hi, I currently alternate days of running and boxing but will be implementing lifting too and want to step everything up a little bit, so I intend to follow Ross Enamait's guidelines on roadwork but want to do it all in the morning before work. Being as I'm very lean already, I don't have any desire whatsoever to burn mass and I gather that doing this fasted would aid in doing so (forgive me if that is just commonly spouted bull****). Also, and more importantly, I want to be able to have good performance during the roadwork. However, getting up at 5 so that I can actually eat a meal and digest it means my sleep is going to be very lacking considering I get home from the boxing gym relatively late. What would be the ideal shake to have in order to allow me to perform well? I was thinking about having some cottage cheese each night right before bed for the slow digesting casein, should I have something like a meal replacement shake 30 mins or so before my runs? Any recommendations?
From my experience your performance is always going to be compromised running so soon after waking up. I used to try and leave at least 30 minutes before my runs, theres no time to digest anything substantial. I would slowly eat a banana and sip on water until it was go time. Just try not to be too crtical of times initially, they won't compare to your others if used to doing them in the afternoon/early evening
I actually right now get up at 5 M W Fr and run around 8 or more miles then right after drink a high calorie shake and banana. I feel pretty good through the rest of the day bit iv always found it greatly depends on the person. Just keep experimenting to see what works for you
I'm going to start doing morning runs sometimes before breakfast. Only once a week or so if i have work and don't have time to wait a few hours before running. Anyone know if maybe having a protien shake 15-20 mins before hand is a better idea then doing it fasted??
Yeah get some food in before going for a run. As far as I know, running with an empty tank makes your body break down muscle for energy, which I'm sure you dont want.
i used to have a good pasta meal at night from training ,,then the morning after the energy from the pasta is ready to be used ,,in the morning i would have a cup of tea or coffee thats it ,,15mins later go for a run ,,when i got back then i would have breakfast most of the time porridge ,,,,i used to suffer shine splints so i used to hill run sort distances this worked for me
Since making this thread I have discovered energy bars. They're relatively inexpensive and digest nicely within about 30 mins - I wake up half an hour before I run, have one of those and a load of water and I'm fine. I'm using PowerBars at the moment and they're pretty good.
You can also make your own! Some muesli, peanut butter (or yoghurt), small bits and pieces of assorted fruits or berries, few scoops of protein powder, make those in a bar-like shape and put in fridge = yum yum :thumbsup The only big difference with protein/energy bars you buy from the store is that the self made ones arent as solid, so you might need a spoon to eat them. Still taste great and are much cheaper than buying them from store
I've made my own a couple of times, but since for me time is the issue (gotta go to work afterwards so I generally only have 30 minutes before the run that I can use) I need something that digests quickly - I chose PowerBars after a little research because I gather they're mostly simple carbs, apparently runners sometimes actually eat them whilst running. Don't think complex carbs will help you all that much if you're running soon after you eat them. Of course, Pichuchu's issue may be totally different and he may have plenty of time to eat and let it digest - I'm just speaking for myself.
That's an interesting post to me as that mirrors my experiences and how I used to prepare for really early morning runs years ago. My whole life has changed alot since those days so I don't run really early anymore, which i'm glad about as my performance suffered.
