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Nutrition

By Peter. 4 years ago.

Question:

Two questions really. I have been running for a while and training for my 2nd marathon now. When I get back from a run I get very cold quickly and am constantly hungry for the rest of the day. I eat high carbohydrate snack before I go out and eat within 20 minutes of getting back. I am constantly having to eat but still get major energy lows during the day and sometimes feel as if I will pass out. I seem to be eating more than other running friends who don't think this is normal. My weight is fine and I try to eat a healthy diet. Is this normal?

The 2nd is that on the first 2 or 3 days of my cycle I get extremely dizzy during and after running. It is starting to affect my training, especially my speed runs. I am veggie so I don't know if that has anything to do with it? Should I get this checked? Regards Christine

Answer:

Dear Christine

Getting cold after a run is usually due to a rebound circulation issue – your body is trying to cool you down during your run and continues to do so afterward.You should check you are not running to hard for your ability and run in your heart rate zone (220 minus your age) using a heart rate monitor. Additionally you may need to check your thyroid function or you may have too little body fat to insulate you.

Protein 3-5 hours before a run, and within 30 minutes after, should perk up your energy levels by balancing your blood sugar levels. Have a handful of nuts after and a lean meat dish before – ie if you run in the afternoon eat protein at lunch or if in the morning eat protein the evening before.

Your dizziness could be a result of Iron deficiency or blood sugar imbalance. As it is only at one time of your cycle I would say it is due to blood sugar imbalance and your body being more sensitive during menstruation. Particularly if you are vegetarian. You really need to focus on the protein content of your diet. Quinoa is an excellent source of protein for vegetarians. 1 cup provides roughly the same amount of protein as a steak - 11 grams.

Best regards,

Emma Wight-Boycott MSc Nutr (2009), PGDip Nutr, PGcACNEM, Dip. Sc Nutr

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