runner trying to lean out how many g. carbs?

Answered on September 12, 2014
Created January 22, 2013 at 4:50 AM

I've started running again (and beat my record last Saturday), and runners need carbs, but I'm also trying to lean out, so how many grams of carbs per day should I aim for?

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3 Answers



on January 22, 2013
at 01:19 PM

I am a runner! I find that sticking to 40/30/30 carbs/fat/protein suits me very well. It took me about a month to adjust when I started paleo because I was doing around 50-60% carbs before starting. I even sometimes go as low as 30 now with no issues. My times are also improving and I feel great. I think you may need to experiment a little here but since my body became fat adapted, the amount of carbs almost doesn't matter. I like carbs and I eat a decent bit but when I don't, I'm fine.



on January 22, 2013
at 03:46 PM

I run 5k 3 times a week and usually just have a banana before and some dried cranberries after with my protein. I have noticed a sharp but short mood and energy crash afterwards... but nothing that doesn't sort itself out after a half-hour or so. Maybe I'm not getting enough carbs.


on January 22, 2013
at 02:42 PM

Britt's suggestion is great.

In my experience, it's best to eat most of those after the run. I feel there's a benefit to running fasted too, but you won't run fast very easily if you haven't eaten any carbs in the past 12 hours. I've been running slower paced runs while fasted to give 'junk' miles some value as metabolic training.

If you want to run faster than an easy pace, definitely consume some carbs in the few hours before running.

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