5k and nutrition

Hi Everyone,
 I am looking for some advice as far as nutrition is concerned while training for a 5k. From what I've been reading, carbs are majorly important and protein not as much. But being a post-op (3 years) I know I need protein.
How do I overcome this? Protein drinks/supplements?
Also, does anyone have to diet plan or suggestions for a regular food regimen while training?

I'm just about to start training for a 5k that will be in October. I have never been a big fan of exercising but I am committed to this goal I have set for myself and want to make sure I am doing everything right.

Please help!

Thanks for you time and any help you can provide! 

Rebecca

Honestly, for a 5K I don't do anything special. I might drink a few more oz of water the day before. Once you get over an hour or so, you can think about adding some carbs during exercise but not so much for a 5K.

You aren't going to need to change anything for a 5-10k run.

Once you go beyond that hour that Scott mentioned, then you will need to consider changing.

Just make sure you are hydrated.  Have a decent breakfast race morning.  I recommend 2-3 hours before the race so it's not still sitting in your stomach.
I prefer to have a banana, and or a powerbar, or maybe some oatmeal the morning of the race.

You don't want to run with too much fiber or protein in your stomach because that will sit heavy.  Same goes for toooooooooo much fluid, it will feel like you are sloshing arounds.

Scott

I agree with what the guys said.  Just want to add one thing about protein.  I found that making sure my protein levels were good to start with to be very beneficial and helped with the tiredness I felt when trying to increase my workout regimen.    

For the actualy training and event, no, you don't need anything special.  I sometimes run 5K-10K distances with some watered down gatorade with me, especially if its humid out.

As you increase your exercise, in general, your body might want a little more carbs.  If you are at goal, consider incrasing your calories a little bit the more intense your workouts get.

Good luck on your 5K!  You can do it!

I just did a 5K this weekend. I didn't need much of a change pre-workout with my diet since running a 5K wasn't a super long workout. In my training, I'd be sure to hydrate that hour before my run (I run without bottles because I don't like the distraction) and would eat 1 Wasa cracker before exercising to give my body that little energy from carbs it needed. Afterwards, I'd have a small handful of almonds and dried cranberries and always felt fine. Hope those are some good ideas for ya! Congrats on training for a 5K! If you are like me, you'll soon become addicted to events