I am 3 months post op and am starting to train to do my first 5k. I notice after about 4 hours after I workout I am really hungry. I do come home and have a protein shake and also 3 ounces of chicken later for dinner. But still feel so hungry ( tummy growling, headache). Any advise on eating while starting my training. My goal is 1/2 marathon the end of May for my 37th birthday.

Eat something before, half a Protein bar or have the shake before.

Remember to hydrate before and after running. You might consider adding a Protein snack between your post run shake and dinner.

Good luck on your training. I've been running 5ks and 10ks a few years now, with 2 races post surgery. Those two races plus training runs are so much easier! Last weekend I ran 6+ miles, bested my best 10k by almost 15 minutes and only walked a few minutes out of the entire hour-ten run. Felt amazing!

When I had this issue I ate a few bits of granola before a run and I carried it with me when I ran in a little runner's pouch. I would get sick halfway through my run during the hottest parts of summer so the extra bit of carbs before and after helped fix that problem. Even now when I go for a run I still make sure I eat something a little carby about 20 minutes before I head out and then I don't have any issues later.

@@HealthyRN

Congratulations on your goal of a half marathon.

This is how I sustain and fuel my body for runs..I'm no expert

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Breakfast:- I eat a half packet of banana nut Protein oat meal and two turkey sausages The carbs help me to have the energy to run and sustain. I run 6 miles three days a week. I try to only have carbs in the morning.

I drink a pre wok out sports drink.you can find many of them Pre work out explosion. It has 40 calories. The trade off for me is the amino acids. It fuels muscle growth and performance.

Lunch:- I eat a high protein meal. Two packets of Thia tuna mixed in to my sunflower crunch salad. I don't run on a full stomach.

Every half hour into running a use sports gel. (many different brands to try.) I keep them in my running belt.

Right after my workout I drink a recovery whey isolate Protein Drink mixed with milk.

dinner -High protein dinner with vegetables.

Thanks this will help. I think some of my problem right now is I am not hydrating and I am confusing my thirst for hunger.

Just signed up for my first 10k in 10 weeks and a half marathon on May 1st.

I try to drink my protein drink within 30 minutes of working out. Then lots of water.