CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 07-26-2006, 11:30 AM   #1
Rafael Haroutunian
Member Rafael Haroutunian is offline
 
Profile:
Join Date: Jun 2006
Location: Bellevue  WA
Posts: 25
Is it correct ro run 10K for a non-pro person with just a 100 cal sports drink beforehand? Or it is not important and is individual?

Thanks.
  Reply With Quote
Old 07-26-2006, 12:07 PM   #2
Ian Carver
Affiliate Ian Carver is offline
 
Ian Carver's Avatar
 
Profile:
Join Date: Feb 2006
Location: Sacramento  CA
Posts: 335
That will most likely vary between individuals and also where you are in your level of fitness. If you are a trained endurance athlete, getting by on a powerbar and watered down sports drink may be ok for 10k. That would be as long as I would want to go with just that in me, especially under high intensity. However, if you are just getting into things and are an average athlete, you may want a bit more fast burning fuel in the tank. I would take in some solid food, a bannana, clifbar, something besides just liquid before a longer period of constant physical stress/exertion. It will help your stomach and body feel beter. I do not work out within an hour or so of eating or drinking, it places the gastric system under too much stress and can lead to nausea, gas, heartburn, etc. Be careful of straight out of the bottle sports drinks as the high sugar content can cause some stomach issues. I would either get powders to mix yourself, or simply dilute the bottled stuff with water (60/40 water).

I have found that it is something you kind of figure out for yourself as you go, insofar as the tweaks and quirks that help your body along. As your fitness increases, so does the body's ability to adapt to the stresses placed upon it and to get by on less when needed by being trained to tap into other fuel sources w/in the body. Remember this when it comes to fueling yourself in endurance events - eat before you are hungry and drink before you are thirsty -otherwise it is already too late. Good luck!
  Reply With Quote
Old 07-26-2006, 12:47 PM   #3
Peter Queen
Member Peter Queen is offline
 
Peter Queen's Avatar
 
Profile:
Join Date: Jan 2006
Location: Dousman  WI
Posts: 1,567
Good advice Ian. It does depend on the individual. All I can add is that I know some people who's only activity is golfing a few rounds every summer and playing volleyball. All they eat and drink is the standard junkfood crap...no concerns for healthy eating at all. And they turn around and run a 5 or 10k run once or twice every summer for fun and come in with a faster time than me. Where's the justice in that?:angry: Since you are on Crossfit, you already have a head start. Good luck.
  Reply With Quote
Old 07-26-2006, 05:33 PM   #4
Nicholas Burgett
Member Nicholas Burgett is offline
 
Profile:
Join Date: Apr 2006
Location: San Antonio  TX
Posts: 489
Ian's right on. It definitely varies by person and you just have to try stuff out and find what works for you. When I'm training for triathlons, I regularly get up at 4am, and get on my wind trainer for a 1-2 hour ride, or hit the road for a 1 hour run with nothing to eat beforehand. I've found (through constant experimentation) that I need to eat at about the 45 minute mark, and then in 45 minute intervals. Any later and I start bonking. Any sooner and I start feeling bloated. Same goes for "energy" drinks. You also need to experiment with different types of food to find what works for you. You don't want to be out on a long run and discover that Gu/HammerGel/ClifShots/etc don't agree with you.

I'm not recommending my time frame for you or others. It's just what works for me. Hope that helps.
  Reply With Quote
Old 07-26-2006, 08:56 PM   #5
Kenneth R Davis
Member Kenneth R Davis is offline
 
Profile:
Join Date: Feb 2006
Location: San Antonio  Tx
Posts: 132
Running expends 1.7Kcal/kg/mile on average, with some modest increase in expenditure as speed increases. A 10 km run will expend about 800+ calories for most people. If you run at 65% or less of your maxium effort (think heart rate) You will use fat and your glycogen stores should be adequate for extra efforts, e.g. sprints and hills. However, if you plan to "push it" then carb loading an hour prior will help with endurance (also include adequate hydration)

Sport drinks are simple sugars and can give you a big bounce in blood glucose: first up and then rapid drop. I don't use Gatoraid until I've been pushing it hard for at least an hour, and sometimes not even then. However, eating a piece of toast 30 minutes prior to working out feels good to me.

The data for this can be found in McArdle's "Sports and Exercise Nutrion" 2005, Esp. Chapters 5 and 8.

Dan Benardot: "Advanced Sports Nutrition" 2006. Benardot encourages high Carb diets for elite endurance atheletes. e.g. 60% Carbs. He presents data showing elite atheletes are chronically under nourished, which for him means not enough carbs.

I'm coming to believe the Zone diet is appropriate for atheletes with some modification, e.g. I try to consume some kind of carb (a banana) as soon as possible after a long run. And I"m always working on hydration, esp here in Texas.
  Reply With Quote
Old 07-27-2006, 03:51 AM   #6
Gerhard Lavin
Member Gerhard Lavin is offline
 
Profile:
Join Date: Jun 2005
Location: Berlin  Germany
Posts: 973
Question on the insulin spikes. Doesn't adrenaline have a blunting effect on insulin so you shouldn't experience the blood sugar crashes until after the exercise
  Reply With Quote
Old 07-27-2006, 06:44 AM   #7
Kenneth R Davis
Member Kenneth R Davis is offline
 
Profile:
Join Date: Feb 2006
Location: San Antonio  Tx
Posts: 132
Ger, I think you're right. I wasn't very clear. I meant to address this to carb intake prior to running. That's why I mentioned the bread, especially whole wheat. There's less of a glucose spike and I think the "fuel" it provides will be available longer while running.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
IF question: Total Food Intake Randy Roper Nutrition 10 01-27-2007 02:38 PM
Keeping on-the-go food hot Frank Menendez Equipment 3 08-01-2006 06:28 AM
Food alergy question Josh Brehm Nutrition 1 06-22-2006 10:26 AM
Food of the Week! Alexander Karatis Nutrition 15 05-17-2004 04:58 AM
Question - food intake? Jay Edvardz Nutrition 4 10-16-2003 07:32 PM


All times are GMT -7. The time now is 07:40 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.