Running and exhaustion

[fireplacetiles]

I run twice a week about 5k first thing in the morning and always fasted as i dont eat until lunchtime. I exercise on other days and am fine but on run days by 3pm I can hardly keep my eyes open, it just drains me. I guess I need to consume something specific post run, any suggestions what? I drink loads of water so don't think it is dehydration although i do sweat heavily when running.

If you sweat a lot, like me, in this hot weather you might want to try some electrolyte tablets in your water, to replace the salts you have lost. In the hour after a run I always have a mix of carbs and protein, say a yoghurt for the protein and fruit or nuts. I don't run fasted however so have no real experience of that.

I run fasted, similar distances to you 5 days a week. I find I’m ravenous by lunchtime so I eat a good meal of protein and fat and veg. I don’t feel exhausted so much as hungry! I agree about the electrolyte tabs, I take 1 in a pint of water before I run in this heat.

I do a longer run once a week and I tend to eat before that, and on those days I do tend to feel more tired, but I’ve always put it down to doing longer distance.