To the runners: What to eat before a run

lovekck

I run between 9-10 miles, three times a week.

For me, a banana, granola, or trail mix (almonds, cranberries, cashews) 30 minutes before leaving is perfect. I don't dare eat anything heavy with in 3 hours prior to running or I will feel it...and feel slower.

josavage

If I'm running 3-4 miles in the early morning, I either don't eat or have something small like a Special K bar. If I'm running a long distance in the morning, a slice of whole wheat toast with peanut butter and jelly about 1.5 to 2 hours before is the perfect meal for me. It doesn't upset my stomach, I don't get hungry on my run and I have plenty of energy.

The best thing for you to do is to experiment to find out what works best for you. I recently ran a 10 mile race just eating a banana with some peanut butter before and I was starving before the race even started. That was a rough one. So don't experiment on race day!

bobf279

I don't eat before I run, if I run after work then I will have had lunch but at weekends my parkrun starts at 9 so nothing before that or if I run first thing any morning

Mjhnbgff

I have to eat either a small snack 1 hour before or a meal 3-4 hours before my runs. I used to run on an empty stomach until my trainer told me I needed to fuel up or I'll start losing muscle and I noticed it was so much better running with some gas in my tank so now I never ever run on an empty stomach. My trainer said that my body will not burn fat to fuel my run if my glycogen stores are depleted because it needs energy right away and burning fat takes too long. The next easiest source of energy is muscle tissue so I might still lose weight but my body composition won't change. I'm sure I'm not explaining it properly but I understood that I have to fuel my workouts if I want to lose fat while building muscle.

If you arent misquoting your trainer then I have to say he is wrong. Running doesn’t eat muscle or break it down as fuel; and in some cases yes, if you run too much your body composition wont change.

Generally the meal you had the night before is what your body is burning and you have enough fuel for 60 -90 minutes of running. If you plan to run longer then you should eat something with simple carbs as it will convert to glycogen quickly - approximately 30 minutes.

Hopefully the below articles will help, I just skimmed them and will read later.

"Bonking, or “hitting the wall” as it is also known, is a well-known phenomena among marathon and ultramarathon runners which occurs when your body runs out of sugar to burn."

http://runnersconnect.net/running-training-articles/cience-of-bonking-and-glycogen-depletion/


"Running coaches and exercise physiologist have long debated the potential benefits and possible disadvantages to performing long runs during marathon training on an empty stomach or fully fueled."

http://runnersconnect.net/coach-corner/marathon-long-runs-on-an-empty-stomach-or-fully-fueled/

I'm pretty sure I misquoted my trainer. I can't remember exactly what he said. He's a pretty smart guy and he knows his stuff. I've lost 78 lbs with his help, after all. I guess the most important thing is that I run better when I've had a little something to eat so that's what I do. Thanks for the info!

Doodlewhopper

I have to eat either a small snack 1 hour before or a meal 3-4 hours before my runs. I used to run on an empty stomach until my trainer told me I needed to fuel up or I'll start losing muscle and I noticed it was so much better running with some gas in my tank so now I never ever run on an empty stomach. My trainer said that my body will not burn fat to fuel my run if my glycogen stores are depleted because it needs energy right away and burning fat takes too long. The next easiest source of energy is muscle tissue so I might still lose weight but my body composition won't change. I'm sure I'm not explaining it properly but I understood that I have to fuel my workouts if I want to lose fat while building muscle.

If you arent misquoting your trainer then I have to say he is wrong. Running doesn’t eat muscle or break it down as fuel; and in some cases yes, if you run too much your body composition wont change.

Generally the meal you had the night before is what your body is burning and you have enough fuel for 60 -90 minutes of running. If you plan to run longer then you should eat something with simple carbs as it will convert to glycogen quickly - approximately 30 minutes.

Hopefully the below articles will help, I just skimmed them and will read later.

"Bonking, or “hitting the wall” as it is also known, is a well-known phenomena among marathon and ultramarathon runners which occurs when your body runs out of sugar to burn."

http://runnersconnect.net/running-training-articles/cience-of-bonking-and-glycogen-depletion/


"Running coaches and exercise physiologist have long debated the potential benefits and possible disadvantages to performing long runs during marathon training on an empty stomach or fully fueled."

http://runnersconnect.net/coach-corner/marathon-long-runs-on-an-empty-stomach-or-fully-fueled/

I'm pretty sure I misquoted my trainer. I can't remember exactly what he said. He's a pretty smart guy and he knows his stuff. I've lost 78 lbs with his help, after all. I guess the most important thing is that I run better when I've had a little something to eat so that's what I do. Thanks for the info!

Congrats on the weight loss. I felt that you had misquoted your trainer but I didnt want to offend you. LOL

simoneg14

I don't run but before i do any exercise I have a banana about 30min-a hour before

I have a banana too before my workouts

paprs

Bump! I just got back from a run, and was thinking about this topic the entire time .

Tim_Moelelr

Thanks for posting a reply to this controversial subject. I've read mix articles that have strong convictions for both sides of the table. I adhere to the stance that your body will use up the fuel you've provided the previous night before sapping your glycogen storages. I've also read articles that state you can train your body to develop more ketones which will lead to better fat burning.

I've come across a trainer's recommendation that you should look to perform your strength training in the beginning of your workout and then hit up your cardio; however; I find that I crap more easily and probably should take more minerals in before doing the cardio workout.

It's a debatable topic and probably should have it's own thread.

toddx318

Banana is helpful. A spoonful of peanut butter also works.

Others have already suggested both of these here, so I am just here to confirm.

Legs_McGee

I run at lunchtime during the week, so by then I've had a banana and a packet of oatmeal. I do my long runs on weekends, and I'll have oatmeal at least an hour beforehand. Tomorrow I'm running a half marathon so I'll have two packets of oatmeal beforehand (I don't like to eat Gu or anything during a race.)

Philllbis

I run in the evenings after work and before dinner. I eat a Quest Protein bar about 45-minutes to an hour before I run.

_Waffle_

I normally run first thing in the morning. I'll have a cup of cold coffee or a glass of water and a small 100 calorie snack. This morning it was a chewy Quaker granola bar. Some days it's a couple fig newton cookies. Some days (like yesterday) I go out for a run without eating anything. Typically I do 6-8 miles with this strategy.

For longer runs over 10 miles I have something around the 200 - 300 calorie range and an energy shot at mile 5 and mile 10 if I'm doing 13+ miles.

EDIT: I eat this food as I'm headed out the door. I don't wait any period of time to run since it's just a small amount.

abigailkorver

I typically run 4-5 miles early in the a.m., so I don't eat anything before I go. If I know I'm going to run the next morning I try to eat a carb of some sort about an hour before bed. I have found that it gives me a little more energy for the morning, but its not too much to make me nauseated.

photosarah

I run early in the morning, so for my shorter runs (2-4 miles), I go on empty. For longer runs (5-10 miles), I have a banana with some peanut/almond butter and some coffee (coffee makes a HUGE difference) 30-45 minutes beforehand.

pobalita

During the week, I run 6 or 7 miles at lunch. By that time of the day, I've usually had some oatmeal (200 cal) and a couple cups of coffee, I have a Luna bar after the run.

For weekend runs:
up to six miles: just coffee and breakfast after
six to ten miles: one energy gel or one slice of dry toast (100 cal) and coffee about 30 min before
ten or more miles: pasta or a carby meal the night before, coffee and an energy gel about 30 minutes before, and energy gels at 6 miles and every four miles after. I eat a good meal after the run.

msmichydo

bump

Mamafood

For 6+ miles, a cup of blueberries & some cashews is my fave & I prefer to run in the evening as before the kids need getting up & organised is too damn early!

For 10 + I'd carry a banana

Couldn't run on a heavy meal

I neeeed lots of water or my legs turn to lead ;-)

I discovered the other day that eating half a friends packet of biscuits causes me to SLUMP mid run ;-)

msmichydo

It's interesting because yesterday before my run I had 1 1/2 cups of organic cereal, and I had this amazing rush of energy at the beginning of my run. Half way through I began to fall behind, my energy dwindled. But those times when I could run faster than ever, I ate stuff like spinach and a bit of chicken, and I waited an hour. Normally I'll wait 2 hours before heading out.

I think if you have bigger(ish) meals before a run you should wait an hour at least... this is what I'm discovering for me, anyway!