I have a cooper (you know, running for 12 minutes) test coming up on monday.
I’m eating a low carb diet, 35-40g/day (coming from PWO shake and vegetables) and trainig heavy 2 times/week and HIIT 2-3 times/week.
Would any modifications regarding carb intake on the test day improve my running? or should I just eat as usual (low carb) and have a PWO shake after the cooper test.
Thanks!
Have a good breakfast with oatmeal and fruit and a good protein source. You’ll do better and feel better and one meal will not impact fat loss in the longrun. What is this test for? Do you need to hit a certain distance in the 12 minutes?
[quote]jsbrook wrote:
Have a good breakfast with oatmeal and fruit and a good protein source. You’ll do better and feel better and one meal will not impact fat loss in the longrun. What is this test for? Do you need to hit a certain distance in the 12 minutes?[/quote]
Thanks for your reply. The test is part of my audition to a military band, to work in the Finnish defence forces you have to run minimum 2600m in 12minutes, no matter what your job is within the army. When I did a cooper test a couple of years ago, I ran 3050meters, so I think I should be fine…
Carb loading is unnecessary for such a small amount of running. Just eat normal amounts of food. 12 minutes should be 2 miles, maybe a mile and 1/2. That isn’t shit.
If you were running a cross country meet you’d probably do well to carb load, but it won’t do anything for your situation. Especially if you are in poor cardiovascular shape. You can feed yourself all you want, but your body isn’t capable of utilizing the nutrients.
It would be as if you had never lifted weights a day in your life and ate 500 grams of protein the day before a max lift test day and expected to squat 600 lbs, bench 300 and deadlift 500.
If you really want tips on running and nutrition, try runnersworld.com instead of a body building site.
I’d carb up for a couple days prior, its not gonna stall fat loss that much and at least you’ll be running hard for a little bit to burn off some of your glycogen stores. I’d definitely up the carbs for like 2 days before and that day
I would just eat the same way you eat when you train. I personally wouldn’t risk trying anything new or strange the day of a fitness test. I know many people who seem to believe that you can offset a lack of training with a pasta dinner on the eve of a test. If you’ve been eating and training for it, then just keep doing what you’re doing! A carb up won’t improve your conditioning, but it will ensure that fatigue results from true physical exhaustion and not a caloric deficit.
If you’re already replenishing glycogen stores PWO, then just top off with a modest healthy carb/pro/fat meal prior to your test. I love a slice of ezekiel bread with almond butter+banana and a bowl of cottage cheese+berries before races, runs and games. If you’re putting performance first, then eat for performance, not fat loss.
Let us know how your race goes. Best of luck to you!
Eat the same. Doesn’t take that much glycogen to run that far.
And the new carbs might slow you down (make you feel sluggish and heavy from the extra water weight).
Hi!
Just thought I’d let you know. I run 2720 meters and won the audition. So, I’ll start working in a military band from February 2008.
BTW. I didn’t change my diet (regarding carbs). Today my body aches though, guess my body isn’t really used to running these days…
Thanx for all your input!
-J-
Congrats, nice job.