diet + running help

spirit · 5 Jun 2006 at 12:03

Hi there i've noticed that ive put on a fair few pounds whilst i've been ill for the last few months (i stopped running and my gym burnt down too so that couldn't have helped) so i think i need to get a better diet - unfortunately i'm vegetarian (although i eat fish and eggs but am not allowed to cook them at home :/ 'cause of parents)

now does anyone have any advice?
i've been mainly making tofu,lentils,rice,beans,milk,nuts,cheese,normal veg and fruit but what else should i be eating (i notice that the FAQ isn't that great for veggies)

Also, I like to go for a run early in the morning before i eat anything then have a shower etc eat then wait a little and do some wieghts.. Is this a good idea or should i eat first?

Also what do you think of my running scedule (long run, break, 25min interval 1minoff/1minon, 25min, 1/2 long, break & long increases every week).
PS heres a tip if you get shin splints whilst running outside, run backwards for a short strech in every run - apparently it works (i haven't got it for a while now so it looks good its also apparently why bball players don't get it - i was told this by my teacher who runs marathons & is 1st reserve for GB so it seems reliable enough too)

I also have dumbell and barbell w/ bench at home so i vary stuff like row/raise/shoulder&bench press etc (but here i'm gonna use the info from the FAQ)

Any help would be much appreciated, thanks!

turkey73 · 6 Jun 2006 at 08:31

Make sure you eat before going on your run, about an hour beforehand would be best if you can is the best advise I can give. Not too sure about a Veggie diet because I like to be a carnivore a bit much for my own health.

I think the Tofu should provide a decent amount of protien though.

As far as the diet is concerned use guidelines from the sticky, eat many small meals, u can still get the protien but it just wont be meat.

_Jimlad_ · 6 Jun 2006 at 14:25

if you wanna diet, then slimming world offer a great 'green' diet that i lost loads of weight on, depends on how much you have to lose really, if it's just a few pounds stick to the running.

i once heard...

CV in the morning before eating gets better fat burn rates...

Weights in the evening as by then you have consumed a fair few cals and have something to play with.

works for me anyhow, ie i find it hard doing weights early and i'm too slugish in the evening for a run

zain · 6 Jun 2006 at 22:43

turkey73 said:
Make sure you eat before going on your run

I couldnt imagine eating then running, eugh! Empty stomach is best, but thats only if you can train in the morning or stomach it later on in the day!

For running, I used to do 50 minutes of pure running. In light of HIIT I can do 30 minutes maximum. I do 3 minutes, stop a minute, 3 minutes, stop a minute until im out of energy, depending on how I feel it could be very fast running or fast and sometimes just normal. I would recommend HIIT because it gets more out of you and you take less time + less strain to your back!

I used to get shin spins but it was down entirely to weight, I know this because I have been a certain weight about 20 times and only then and beyond that weight do I get the pain. But if your method works, keep doing it

Gl!!

crashuk · 7 Jun 2006 at 02:35

HIIT is great some times i do 1 min fast walking 1 min jog 30s burst as fast as i can go repeat f or 20 -25 min, sometimes i do 1 min of fast walking 1 min jog 45 secs as fast as i can go but never stop for the 20-25 mins.
Eating well something light no to much then after my training i wait 30 to 1 hour before i eat again, normally a boiled egg and banana.

theleg · 7 Jun 2006 at 05:22

Why do so many people believe that running on an empty stomach in the morning is a good thing?

Duradrum · 7 Jun 2006 at 07:40

Balddog said:
Why do so many people believe that running on an empty stomach in the morning is a good thing?

Are you saying its a bad thing? If so, can you back it up with some scientific evidence? Not trying to start an argument, but there are no right or wrong ways of doing it. Some people believe that it is better for fat loss, others believe that it can be very catabolic. But AFAIK, there are no studies that prove it can be bad.

_Jimlad_ · 7 Jun 2006 at 08:03

Balddog said:
Why do so many people believe that running on an empty stomach in the morning is a good thing?

i don't know if it's right or wrong, i just heard that you get a better fat burn with an empty guts,

firstborn · 7 Jun 2006 at 10:05

Balddog said:
Why do so many people believe that running on an empty stomach in the morning is a good thing?

I never eat before morning training runs i.e. upto about 10 miles. Although this is mainly because I'd have to get up far too early to eat and wait before going for a run. For longer runs or a race I would make the effort and chuck some oats/homey/raisins down me neck about an hour and a half before hand.

I will add - bad thing or not. Not eating before morning runs doesn't appear to have done me any harm.

turkey73 · 7 Jun 2006 at 12:19

done a very quick google search and it would appear that it is inconclusive as to whether or not eating is better prior to exercise. In other words - go for what you want.

http://www.soundmedicine.iu.edu/segment.php4?seg=819

I personally would eat just because I know I get real hungry after a workout anyway.

theleg · 7 Jun 2006 at 12:30

firstborn said:
I will add - bad thing or not. Not eating before morning runs doesn't appear to have done me any harm.

Of course...but you dont know what you would be like if youd eaten before...

Its a matter of what youve achieved in spite of the early morning runs, not as a result of

theleg · 7 Jun 2006 at 12:31

Duradrum said:
Are you saying its a bad thing? If so, can you back it up with some scientific evidence? Not trying to start an argument, but there are no right or wrong ways of doing it. Some people believe that it is better for fat loss, others believe that it can be very catabolic. But AFAIK, there are no studies that prove it can be bad.

Yep im saying its a bad thing..

Catabolism is a basic biological function..Its fact...Im not a scientist, I dont have access to my usual links out here in korea..

Just read up on catabolism and then check the conditions under which it occurs..

nero120 · 7 Jun 2006 at 13:00

According to GordyR's sticky:

GordyR said:
Some form of cardio will aid your fat loss. Particularly if it is done on an empty stomach in the morning before breakfast. Research shows that fat loss from exercise done in this period will be increased by more than 35%.

He seems like he's pretty knowledgable on the subject but he doesnt quote his sources. Maybe he can give us a little more input on how he came to his conclusions?

firstborn · 7 Jun 2006 at 13:10

nero120 said:
According to GordyR's sticky:

He seems like he's pretty knowledgable on the subject but he doesnt quote his sources. Maybe he can give us a little more input on how he came to his conclusions?

It's also claimed to be a myth - again backed up by research. This isn't an attack on what GordyR has in the sticky btw as he does appear to be very knowledgable.

My philosphy is experiment and do what works for you not what works for others, or that which is claimed to work.

turkey73 · 7 Jun 2006 at 14:15

A very good philosophy. All of these could be taken as guidelines in order to help you out and get a different perspective that you may not have thought up yourself. At the end of the day if what you are currently doing isnt working (and you have given it a good length of time too) then you try something new.

Im not exactly sticking to any kind of regular plan overall (certainly not in terms of diet but am taking regular exercise) but since last October I have lost about 21 pounds and had decent muscle gain in the process. I know what I will do and what I wont, but as long as I am seeing results I wont stop

GordyR · 7 Jun 2006 at 18:39

firstborn said:
It's also claimed to be a myth - again backed up by research. This isn't an attack on what GordyR has in the sticky btw as he does appear to be very knowledgable.

My philosphy is experiment and do what works for you not what works for others, or that which is claimed to work.

It's actually a double edged sword. Researchers (published in the 1999 journal of Medicine and Science in Sports and Exercise) found that running on an empty stomach does indeed aid fatloss. The studies showed that it forced the body to burn off fat that was already stored more effeciently.

However... Those same researchers also came to the conclusion that in the long run it might not be beneficial. Those who ate beforehand were often able to run with more intensity and/or for longer than those who did not. Therefore burning more calories overall.

So... While it is not a myth that running on an empty stomach helps burn stored fat more efficiently. To say that it is always the best way to burn fat would be inaccurate.

With this kind of stuff everyone seems to have a different opinion. Do what works for you. There really isn't a right or wrong. If you can run on an empty stomach and still keep your intensity level high then it may be a good idea. If you cannot then usually a piece of fruit is enough to push you through.

Overall though, it's calories that count. If eating beforehand means that you are able to put more effort in and subsequently burn more calories than you would otherwise then go for it!