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How many grams of carbs do I need for HS Cross country? 5 miles/day

Answered on August 19, 2014
Created August 18, 2012 at 1:13 AM

I am a 15 year old, 125 lbs, 5'9" high schooler in cross country. I run about 5 miles per day on average at a high intensity (6-10 mph varying pace, hills), and I do some post-run workouts like sprints, pushups, and crunches. 6 days per weak.

Currently, I am eating only fruit and non-starchy vegetables for carbs. This is a problem because all of the sugar from the fruit gives me bad acne on my face and chest. I will not eat any starchy veggies like potatoes and turnips, because they make my acne hurt shortly after I eat them. I don't want to eat very many nuts because I am compulsive and will binge on them. No dairy. Lots of meat. Nightshades welcome, except for the starchy.

Carbs are not my friends. I want to know what fruits and vegetables I can eat that contain a moderate amount of carbs, and won't wack up my insulin and acne. Also, how many grams of carbs do I need every day? I think it's fair to say that I burn about 800 calories every practice, but I'm not sure how it is split up carbs-fat.

All responses are appreciated.

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on August 18, 2012
at 01:44 AM

yeah, me too. I always made fun of the silly sprinters who only ran for 11 seconds at a time. But I had a hard time with the slow-twitch cross country workouts, I probably should have been a sprinter. I'd be much more fit today if I spent my youth training those pathways instead of beating myself down with XC workouts.

F4a6fc9f0b701e12cdf2ad5dadaeb2dd

(360)

on August 18, 2012
at 01:35 AM

Running does not come easy to me, that's why it's high intensity. :)

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5 Answers

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510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on August 18, 2012
at 01:27 AM

Well, about 20 years ago I ran HS cross country, so I remember this well. I wish I the same knowledge available to me that you do. Anyway, most XC stuff is what I would consider fairly long and low intensity. You may not believe me, and I would back then either, but high intensity is a 100m sprint. So if carbs aren't reacting well with you then you want to work on getting fat-adapted. That means maybe for a bit go pretty low carb to force your body to learn how to burn fat. Then once you're there you'll be able to go long distances pretty easily. On race day (or the night before) I may up my carbs a little to top off my glycogen stores. On days that your coach has things like fartleks planned, then maybe have some extra carbs too.

So basically I'd try to run as low carb as you can and still function well, on race day or speed work days pre-load a little on carbs for the extra boost.

As for what carbs? I don't know, you'll have to play around and see what works for you. I just made some bacon fat fried potato chips today so that I can carb load tomorrow for a high-intensity workout, maybe you can try that? The high temperature frying may be enough to degrade anything that makes you feel bad and just leave behind pure starch.

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on August 18, 2012
at 01:44 AM

yeah, me too. I always made fun of the silly sprinters who only ran for 11 seconds at a time. But I had a hard time with the slow-twitch cross country workouts, I probably should have been a sprinter. I'd be much more fit today if I spent my youth training those pathways instead of beating myself down with XC workouts.

F4a6fc9f0b701e12cdf2ad5dadaeb2dd

(360)

on August 18, 2012
at 01:35 AM

Running does not come easy to me, that's why it's high intensity. :)

1
799abeb19a3f1cbfe706bf8b0a29f8ff

on August 18, 2012
at 06:14 AM

There's a new book out called Sweet Potato Power. It has all your answers...and then some. Cut back on the fruit - the fructose isn't helping. You need complex carbs that have slow burn.

Great podcast with the author here.

1
2336245491a87ee15d4fb8f8f8283909

(1173)

on August 18, 2012
at 04:36 AM

Let's see...cross country running 5 miles a day, followed by sprints, pushups and crunches.

There are days I do a 2 hour bike ride (riding hard) with sprints and plyometrics on the beach at the half way point....and I do this towards the end of a 18-20 hour fast...and I feel great...and I'm taking in less than 100 grams of carbs per day...with a 4-6 hour eating window.

You don't need a lot of carbs to train effectively.

0
794bce6bcc1b8b5d9e74dfadbfdc5352

on April 08, 2013
at 02:13 AM

eating between 50-80 carbs per day lift 3-4 times a week and do crossfit 3 times a week.. Should I cut my carbs to 40 really need to lose another 20 lbs.. I'm a 40 year old female..

0
0fb8b3d6dcfb279b0f7e050d2d22510f

(4645)

on August 18, 2012
at 02:22 AM

If you are a carb sugar burner than LOTS but if you are a fat burner, very few.

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