“What should I eat before I run?” is a frequently asked question because it’s oh-so-important!
As you know, if you eat the wrong food, too much or not enough, your run (and you) can suffer. While trial and error is your best strategy for figuring out which foods sit well with you, there are some scientifically supported guidelines recommended by the pros (and by pros, I mean sports dietetic professionals).
Whether it’s a turkey sandwich or a bowl of cereal, here’s what you should look for from a nutritional perspective.
YOU NEED CARBS!
Start a run with low carb stores and you won’t going to make it very far or very fast. Top off your carbohydrate fuel stores before you run:
- Eat a carbohydrate-rich meal two to four hours prior to exercise.
- Or, choose a carbohydrate snack 30–60 minutes before exercise.
- Choose familiar carbohydrate/moderate-protein foods and beverages prior to exercise.
- Avoid slow-to-digest fatty and high-fiber foods; the goal is to be fueled and comfortable.
- Early-morning or when time is running short, choose an easy-to-digest carbohydrate snack.
- Try a liquid carb source (meal-replacement drink or fruit smoothie) if your belly argues with solid foods.
Depending on how much time you have before your run, you may want to vary your intake. Check out these tips:
Less than 30 minutes
try mostly liquids (water/sports drink)
30–60 minutes
snacks and liquids (energy gels, energy chews, Powerbar, fruit, water/sports drink)
1–3 hours
snacks or small meals (sandwich, bagel + cream cheese, yogurt, granola bar)
4 hours
eat breakfast, lunch or dinner…usual size
30 minute run, morning
water – you’re not going that far – if you find that you get hungry during the run, try a 1/2 Powerbar or piece of toast before you head out.
30-60 minute run, morning
whole wheat toast with peanut butter and a bit of homemade strawberry jam; yogurt with a handful of granola; favorite cereal.
60-90 minute run, morning
whole grain bagel with cream cheese or peanut butter (the big kind, eat both sides); pancake; oatmeal with nuts and dried cranberries.
90+ minute run, morning
“magic pancakes” – coined magic because they get me through Ironman – buckwheat pancakes, bananas, blueberries, syrup, glass of milk.
Find the fuel that works for you! Remember that running on empty is unlikely to produce the best performance.
Stay tuned for more nutrition advice. In the meantime, love what you eat and eat like you run!
If you want to check out more nutrition advice by Jenna and other great tools for runners, don’t hesitate to visit PowerBar.com