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Many runners wonder if they should eat carbs after a run at night.<\/span> On one hand, carbs help your muscles recover so you can consistently hit your workout goals. On the other hand, eating after a run at night could <\/span>disrupt your sleep<\/span>, which compromises recovery. On top of this, sugar is carbohydrate, which can keep you from feeling sleepy despite having just gone for a run at night.\u00a0<\/span><\/p>\nTo answer the question of what to eat after a run at night, keep reading to understand how your body processes the macronutrients (macros for short) of carbohydrates, fat, and proteins is necessary.<\/span><\/p>\nYour body requires carbs<\/span> to provide it with energy and it is good at using them efficiently. Fat, on the other hand, always requires plenty of oxygen. Plus, it takes twice as long for fat to provide the same amount of energy as carbohydrates. That is why we have to reduce our pace to<\/span> burn fat while running<\/span>, so that our body can keep up with the oxidation process and doesn\u2019t get exhausted. You\u2019ll notice that you\u2019re in the fat-burning zone when your breathing slows down. If your breathing is fast and shallow, you\u2019re body is not burning the fat it could.\u00a0<\/span><\/p>\n
<\/noscript><\/p>\nThis is also when it starts to hurt. You might catch yourself thinking that the couch looks awful comfy right now. Or the question \u201cWhat the hell am I doing?\u201d keeps popping into your head. But once you have conquered these mental hurdles, things will start to get easier.<\/span><\/p>\nYour body stores carbs in the form of glycogen in your liver and muscles. They are important energy reserves \u2014 especially for ambitious runners. The more glycogen you have stored in your muscles, the better and longer they can perform.<\/p>\n
In general, the following nutrient ratio is recommended for endurance athletes:<\/h2>\n Carbohydrates 55-65%10-15%25-30%<\/span><\/p>\n The Role of Carbs After A Run<\/span><\/h2>\nCarbs are your muscles\u2019 fuel. The macronutrient is very important for runners <\/span>looking to enhance their performance<\/span> (for instance, for a marathon) \u2013 not only before workouts, but also after you finish running. If you refill your glycogen stores right after a run, your body will recover faster. This helps your body adapt better to a new or harder workout and builds up your immune system faster again after your training. The more often or <\/span>intensely<\/span> you train, the more important a diet rich in carbohydrates is <\/span>for<\/span> your recovery.<\/span><\/p>\n\n\n\nActivity<\/strong><\/td>\nCarb intake<\/strong><\/td>\n<\/tr>\n\nLight<\/span><\/td>\n < 1 hour\/day<\/span><\/td>\n 3-5 g kg\/day<\/span><\/td>\n<\/tr>\n\nModerate\u00a0<\/span><\/td>\n > 1 hour\/day<\/span><\/td>\n 5-7 g kg\/day<\/span><\/td>\n<\/tr>\n\nHigh<\/span><\/td>\n 1-3 hour\/day<\/span><\/td>\n 7-10 g kg\/day<\/span><\/td>\n<\/tr>\n\nVery high<\/span><\/td>\n > 4-5 hour\/day<\/span><\/td>\n 10-12 g kg\/day<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\nWhen and How Many Carbs to Eat After a Run<\/span><\/h2>\nThe best time for your body to replenish its glycogen stores is within the first 30 minutes after your workout. <\/span>Consume about 0.5 g of carbohydrates per kg of bodyweight. <\/strong>For a 65 kg woman this should be about 30 g of carbohydrates.<\/span><\/p>\n30 g of carbohydrates can be in the form of:\u00a0<\/strong><\/p>\n\none medium banana<\/span><\/li>\n5 dates<\/span><\/li>\n1 slice of bread with jam<\/span><\/li>\n40 g of granola with 200 ml of cow\u2019s milk<\/span><\/li>\n<\/ul>\nThese carbohydrates <\/span>(simple carbs) <\/span>are easy to digest, and the body absorbs them quickly. After 30 minutes, the window starts to gradually close, and your body is no longer able to absorb carbs as efficiently and quickly.<\/span><\/p>\n\n
Keep in mind:<\/p>\n
You don\u2019t need to eat carbohydrates after a short run (5 to 10 km), because the glycogen stores have not been depleted.<\/span><\/p>\n<\/div>\nWhat to Eat After a Run at Night<\/span><\/h2>\nAn hour after your run, you should eat a full meal with carbs, protein and fat. To be more exact, your meal should contain a 3:1 carbs to protein ratio. Carbs are still important at this point, but your body also needs protein to build muscles<\/span>. Too much of this macronutrient, however, can interfere with efficient absorption of carbohydrates and disturb your body\u2019s fluid balance.<\/span><\/p>\nA good post-run meal is <\/span>loaded sweet potato skins<\/span>.<\/span><\/p>\nWhat to Eat After a Run at Night if You Want to Lose Weight<\/span><\/h2>\nRunners whose top priority is to lose weight should try to avoid eating too many carbs. This applies particularly to simple carbohydrates. Complex <\/span>carbs<\/span> are necessary as part of a balanced diet, as we shall see below. <\/span>Short endurance runs (like 5K runs)<\/span> do not deplete our glycogen stores \u2013 so you don\u2019t need to replenish them during your run (for example, with isotonic sports drinks) or <\/span>right <\/span>after the run. The best thing<\/span> to drink after short runs<\/span> is water.\u00a0<\/span><\/p>\nEat <\/span>a mix of complex carbohydrates and protein, as described above <\/span>one to two hours after your run<\/span>. But at the end of the day, if you are looking to lose weight, what matters is a negative energy balance (approx. 500 calories\/day). This means you should burn more calories than you consume.<\/span><\/p>\nEat Complex Carbs After a Run at Night<\/span><\/h2>\nRunners looking to lose weight need to <\/span>pay attention to what they eat<\/span>,<\/span> as well as their training. The best thing for you to eat is complex carbohydrates <\/span>(along with high quality protein and healthy fats)<\/span>. These not only keep you feeling full longer, but they provide you with plenty of additional important minerals and vitamins for your metabolism and immune system. <\/span>Complex carbohydrates are found, for instance, in whole-grain products<\/span> (like pasta and bread) and brown rice. Whole-grain foods include all the original parts (bran, germ, and endosperm) as well as all their nutrients. Simple carbohydrates are obtained by removing the outside and only keeping the endosperm. Other foods containing complex carbohydrates are potatoes with the skin on them, legumes, and vegetables.<\/span><\/p>\nWhere are different types of carbohydrates found?<\/h2>\nComplex Carbs to Refuel After a Run at Night<\/span><\/h3>\nComplex Carbs<\/span> take longer to digest and provide plenty of vitamins, minerals, trace elements and<\/span> fiber<\/span> that boost your metabolism and strengthen your immune system:<\/span><\/p>\n\nWhole grains and products incl. pasta, bread, and rolls<\/span><\/li>\nPotatoes with the skin on them<\/span><\/li>\nBrown rice<\/span><\/li>\nBeans, lentils and peas<\/span><\/li>\nVegetables, 100% vegetable juice<\/span><\/li>\nFruit<\/span><\/li>\n<\/ul>\nAvoid Simple Carbs After a Run at Night<\/span><\/h3>\nare a quick source of energy because they are digested rapidly. They cause your blood sugar and your insulin levels to rise:<\/p>\n
\npastry flour and products, cakes, cookies, bread, and rolls<\/span><\/li>\nwhite pasta<\/span><\/li>\nsoft drinks<\/span><\/li>\nsugar and sweets<\/span><\/li>\nalcohol<\/span><\/li>\n<\/ul>\nDo You Need Carbs After a Run at Night?<\/span><\/h2>\nYes and no. A high-carb snack will refill empty glycogen stores within the first 30 minutes after a long run (over 10 km). The ideal ratio of carbs to protein in a post-run meal is 3:1 for optimal recovery.<\/span><\/p>\nThe bottom line: eat carbs after night runs to prioritize recovery. Minimize eating carbs after runs at night if that is part of your weight loss strategy.<\/span><\/p>\n***<\/span>
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