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Carbs for a 1 Hour Run?

Hi little buddies,

Currently Im doing my own version of lean-gains. A couple of my “rest” days(high protein, low carb, high fat) fall on my soccer training days. I dont like to train on 0 carbs, so I was thinking of maybe having some quick carbs just before training, for example a Finibar or something.

Anyway question is, how much carbs should I be taking that I would use up in a 90 minute soccer training session, without taking any excess carbs that will disrupt my diet plans. I would compare soccer training for 90 minutes to be similar as going for a 1 hour run at moderate pace.

nb: I know I will have to experiment and there are lots of different factors, but Im looking for ball-park figure that I can start with. ANd yes I know Im not following the diet properly, but Im just doing my best to try and get it to fit into my lifestyle.

Bird. Word.

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I would say stay with zero carbs.
By taking some (fast) carbs before training out, the risk is some hypoglycemia.
And for effort less than 1 hour, even anaerobic, you don’t need carbs intra-workout

Mat’

It’s a different approach if you train more than 1 hour.
You need some carbs DURING your workout
And you need to replete your glycogen levels with carbs the DAYS before

Mat’

Thanks Matt. Im alternating high carb days with low carb days.

I suppose I will just have to experiment until I find the right method.

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Bird, is it wise to not prioritize your soccer days over a gym session? Seeing as how it is your job too (isn’t it). The A - league just finished, how’d your side end up?

You can not compare a 90 minute match to a 60 minute steady state run. The energy pathways are completely different.

[quote]theBird wrote:
A couple of my “rest” days(high protein, low carb, high fat) fall on my soccer training days. I dont like to train on 0 carbs, so I was thinking of maybe having some quick carbs just before training, for example a Finibar or something[/quote]If you’re playing soccer on ‘rest’ days, then those aren’t ‘rest’ days.
Treat them accordingly…