running through SB? Need energy!

NewMexicorunnergirl · Fri Aug 13, 2004 3:04 pm

A suggestion for a modifed, athlete-in-training version of SB phase 1:

Anyone else trying to run or train through phase 1? No carbs = no energy to train, and i'm training for a half-marathon in 6 weeks. I read a scary article in September's Runner's World about someone whose workouts were compromised by a SB-style diet; i didn't want the same for me. In fact, this is my second attempt. Last year i lasted 11 days on SB, even with a weeklong camping trip, but gave up after unsucessfully trying to hike out of the Grand Canyon's Bright Angel trail--i ended up being half-carried by my husband. A Gatorade and calzone later, i felt like I could climb Everest, and cursed my stupidity for not carbo-loading before an extended hike in the sun.

this time, i'm successfully running, walking, and playing tennis through phase 1 (11 days now) and have still lost 6 pounds--i have energy cuz i treat carbs like powerful medicine. I use them, but only to fuel and re-fuel before and after workouts. I have high-fiber, quality med. GI carbs combined with protein at a meal 2 hours before my nightly run (dinner), to fuel my run--otherwise i can't run very long, and need too many walking breaks. Ex: brown rice, butternut squash, cooked carrots. Within an hour after my run, I eat a small high GI carb -protein snack (like regular yogurt or hot skim milk w/honey) to aid in muscle recovery--otherwise I feel sore and sapped the next day. Breakfast, snacks and lunch are still true to phase 1. Without this modified version of phase 1, I couldn't run more than 20-30 minutes at a time. When i run in the morning, I eat carbs the night before, and have orange juice right before the run--and gatorade with a fruit-and-protein breakfast afterward. I also went off the diet (in a carefully controlled manner) for a 2-day backpacking t rip in the Rockies--this time with success!

Any other tips from fellow SB runners, etc. would be appreciated! :)

beebs · Fri Aug 13, 2004 9:43 pm

No tips, but a big thank you. I am starting marathon training next week and don't plan on falling back on lots of white carbs. I love brown rice; will probably use a lot of that to carbo-load. Last year, I did the marathon, and thought it gave me license to eat tons of white carbs. That's why I gained so much weight while training for a marathon.

lorihala · Thu Aug 19, 2004 6:30 pm

Runnergirl,

My husband is a marathon runner who is also on SB. Typically, the night before or the morning of a race he carbo-loads but with the right type of carbs (like the ones you listed but also with peanut butter and whole grain breads and whole wheat pasta). He has switched to the Propel fitness water instead of Gatorade because Propel is flavored sweet with Splenda instead of sugar. He is doing an ultramarathon next month and we are stocking up on nuts (peanuts and pistaccios) as well as natural-type PB&J sandwiches (made with natural peanut butter and Smuckers sugar-free, fat-free jelly). His running trainer has approved of all of this and we shall see.

Hope this helps you at least a little,
Lori

beebs · Fri Aug 20, 2004 1:52 pm

lorihala, what is your dh doing for energy during the race? I don't want to use the power gels this time, but do need energy during my long runs.

NewMexicorunnergirl · Fri Aug 20, 2004 3:25 pm

sorry i'm not lorihala--she might have better advice. I was thinking, why not try honeysticks? Natural healthy sugars that are good for your body, in individual plastic "sticks"--they also come in different flavors like cinnamon and berry. My husband, also a marathon runner (but not ultra) swears by orange sections and gatorade during a race.

NMrunnergirl

lorihala · Sat Aug 21, 2004 5:32 pm

Beebs,

My husband uses orange sections(like newmexico), bananas, nuts, and the propel fitness water which helps him stay hydrated. There are also low-carb bagels out now but I try to give them to him only during early to mid-race so he uses up the fats in them and all of the carbs by the time the race is through....usually have 2 bagels which I slice into quarters and give them to him every mile between miles 6-14. Also the orange sections I use sparingly because they are so messy with the juice and they are high in GI

Hope this helps,
Lori

runner26 · Wed Aug 25, 2004 7:12 pm

runner from NM,
thanks for your modified p1. But my question is, if we can do it that way and still have success, what is the point of phase 1 anyway?

I have been training for a half-marathon and last week began phase 1. I flopped during a 5 miler this past weekend and have generally not been able to run much more than 3 or 4 miles (i'm used to doing 6-8 on a typical run and feeling great). I feel awful when I finish the runs and I blame the lack of carbs.

My other question is why can't someone just start SB on phase 2. I only want to loose a few pounds (and i'm in no hurry). I just feel I would run better being a little slimmer. But i have been pushing through phase 1.

i'd appreciate any other suggestions for runners on SB. Thanks!

lorihala · Thu Aug 26, 2004 12:50 pm

Phase 1 is for getting rid of cravings (sugar and starch)...from what I have read. I have heard some people who do a combination of P2 and P1 while doing extremely carb-burning activities (like long distance running) and I have also heard of people who go straight to P2 and don't try P1 at all for various health reason. It is all up to you. The big question for you is: do you have sugar or cravings (will your body will revolt and give you headaches, body aches, or other health problems if you don't feed it sugar or starch/carbs). If your body is okay with Splenda or other sugar substitute and you have successfully weened it off of white flour based stuff, and you are "hitting the wall" as it were, then try a SMALL amount of P2 carbs (whole grain bread or oatmeal) before and after your workout to get your body back to normal. The main caution is that you should not expect a big weight loss (like you normally would have with P1) if you go straight to the modified P1-P2 diet....it will be smaller but it WILL be there. And watch what you eat...don't slip into the protein bar, snack bars, Gatorade, or white bread eating....all of these will sabotage your progress.

Hope this helps,
Lori

Mel · Fri Aug 27, 2004 4:54 am

does anyone know if the PowerBar endurance and recovery drinks are ok for SBD??? here's the link
http://www.powerbar.com/Products/Beverage/BevSystem/main.asp?pt=b

here is the ingredients for them:
Endurance sport drinks:
INGREDIENTS: MALTODEXTRIN, DEXTROSE, FRUCTOSE, CITRIC ACID, SODIUM CITRATE, SODIUM CHLORIDE, MAGNESIUM CITRATE, POTASSIUM CITRATE, NATURAL FLAVOR, TURMERIC (AS COLOR).INGREDIENTS: MALTODEXTRIN, DEXTROSE, FRUCTOSE, CITRIC ACID, SODIUM CITRATE, SODIUM CHLORIDE, MAGNESIUM CITRATE, POTASSIUM CITRATE, NATURAL FLAVOR, TURMERIC (AS COLOR).

Recovery drinks:
INGREDIENTS: MALTODEXTRIN, DEXTROSE, FRUCTOSE, WHEY PROTEIN ISOLATE, CITRIC ACID, SODIUM CITRATE, SODIUM CHLORIDE, MAGNESIUM CITRATE, NATURAL FLAVOR, TURMERIC (AS COLOR), POTASSIUM CITRATE, AND ANNATTO (AS COLOR).

beebs · Fri Aug 27, 2004 8:28 pm

Mel, I don't think they are "ok", but I don't think the average dieter is running 14 miiles this saturday. I plan on using clif bars still, but cutting back on them during the race, and using more natural carbs to carbo-load.

NewMexicorunnergirl · Tue Sep 14, 2004 4:58 pm

to runner26:
sorry i didnt reply earlier; i stopped checking the forum as my mileage increased, and i became disenchanted with limiting my carbs (like you, not enough energy). Today's the first day I've logged on in weeks.

I read in the general forum a long list of people who like you, prefer to skip phase 1--because it's meant to be a detox phase. If you don't have cravings and don't need to jumpstart your weightloss for morale's sake, then by all means go to phase 2--or even 3. I'm at the point now where i don't pay attention to phases. I just listen to my body and what it needs--sometimes Gatorade, sometimes a wheat bread sandwhich or homemade whole-weat pizza crust, sometimes a phase 1 meal--depending on my mileage that day and the next. My weight has stabilized at 127 where it's been since the 2nd week of phase 2. I'd like to lose 5 more pounds and look better in my running shorts, but to do that i'll need to decrease portion sizes slightly--not cut out more carbs or add more protein. I'm trying to eat like a runner now, but following the SB philosophy of giving my body the healthy nutrients it needs (without overloading it) for my particular lifestyle. (also i take extra vitamin E for faster muscle recovery).

All diet discussion aside, I've got a half-marathon in 4 weeks--i'm getting nervous, and my long runs are getting longer and lonelier (can't find a partner willing to run or cycle w/me). I'm nervous that i'm not getting enough weekly mileage in. How's your training going? I'm interested to know. Also, what weather/climate conditions, etc. do you train in? I'm in the high desert, at 6,500-7,500 altitude. (The race is at the same altitude). It's hot and sunny late in the day, cold and sunny in the mornings. I'm trying to avoid hills for my legs' sake, but my hip muscles are taking a beating on the long runs.

-New Mexico


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