Fuel for running help!

FitNHappy0261

I'm a beginner, hoping to reach a goal of running at least 45 minutes straight. Are there certain foods I should be eating before and/or after I run?

alazarus

Light snack before a run and make sure you drink water. I usually like tea and toast and a banana before I run. Don't eat anything too heavy before! And I usually don't feel like eating after I exercise. Bananas are great before running because the potassium in them helps to prevent muscle cramps.

phitme

As a newbie myself, I'm interested too.

TiniTurtle

bump* )

Flyntiggr

I eat a snack about an hour before I run - apple, cottage cheese, protein shake. Drink water while running, and then for recovery down some carbs (chocolate milk is a GREAT recovery drink). You aren't running long enough yet to worry about Gu's, shot blox, etc. Good luck!

leb89

I just have a english muffin with strawberry jam and 1 serving of oatmeal about an hour to an hour 1/2 before running. I can last past 45 minutes if I want to run that much. It just depends on the person though. Just make sure you give yourself enough time to digest the food before running or you might get sick. And drink plenty of water the days before and the hours before running.

wbgolden

also, if you're looking to burn fat (as i am), you'll burn more stored fat if you stay below your aerobic threshold (basically keeping a pace where you can still maintain a conversation). when your pace--and heart rate--exceed the threshold, you start burning glycogen which you'll burn through pretty quickly.

sara_m83

I run in the mornings and don't eat before hand because I find I'm more prone to getting a stitch if I have even water before heading out. I run 3-4x a week for 60-80 minutes. When I get home, I drink 2-3 cups of water straight away and after I'm cooled down, I have my breakfast which is high in protein. I don't think you need to concern yourself too much with fueling 45 minute runs. I heard once you get over an hour or 90 minutes is when you need to start thinking about sustenance.

spicegeek

Well a couple of things here

1 - there is no more value in running 45 mins without stopping v stopping for 30 secs to stretch or drink water every 15 mins - training V racing is an art in running - we take it easy in training to help avoid injury and leave it all on the course during the race - however if the non stop is your goal - train for you goal by taking breals - it allows you to check in with your body for any aches and pains

2. the average new runner in my experience is moving about 10 - 11 min mile ( 5 - 6 mph ) - if you are slower don`t fret - it doesn`t matter - but lets say 10 mm - you will cover 4.5 miles

3. A 150 lb runner will but 100 cals per mile - more if you are heavier but bit by that much - so in short you`ll burn about 500 cals which is similar to any cardio workout really - so don`t go crazy and think you need a 1lb of pasta the night before - I ran 18 - 20 mile training runs on a banana and 1/2 bagel for breakfast and 2 or 3 100 cal sports gels.

Like any workout don`t go into depleted or dehydrated

tahoemads

I agree with @sara_m83. I've found that if I hydrate too much before a run it can cause stitches on long runs. But there are breathing techniques for how to manage your way through a side stitch - so it all depends on each body. If you hydrate all day/everyday your body usually does well on each run (instead of chugging 30 minutes before your run). In fact, not being properly hydrated is just as bad as not having the right pre-run fuel. It can cause cramping and fatigue. The goal is to keep your fluids always in check.

As for food, you need complex carbs to increase your glycogen level, so that it remains steady for the first 50 minutes of your run. After 50 minutes is when it dips significantly, and that's why distance runners carry gel or gummies to bring up their glycogen. Oatmeal with fruit (berries or banana), shaved almonds, ground flaxseed and egg whites is a great way to pre-fuel. Stay away from meats or high fats before a run - they are really tough on your GI to digest before a run. Post-run is when you focus on muscle repair - protein! Nut butters, protein shakes, yogurt, cottage cheese, etc. Pre-run is when you focus on carbs for energy level. These are generalities, but you will find what works best for YOUR body.

Try everything out! Right now I am experimenting with sardines and rice crackers as a pre-fun fuel. I have heard great things from distance runners, but I am trying it out for myself...each body is different, but there is a great science behind proper hydration and fueling. I would subscribe to Runner's World if I were you. It's one of my favorite resources.

aschultz9

I don't eat prior to a run that will be less than 90 minutes. I don't usually feel like anything except water after, but am finding it increasingly necessary to refuel with Gatorade or something after my long runs now (3 +hrs), but I have to make myself .

tdausch12

I go for the complex carbs!!! Oats, brown rice, in high amounts of course ...post workout I always go with a simple carb such as something with simple sugars such as gatorade or low fat chocolate milk for the sugar and slow digesting protein!! Good luck!!

Goal_Seeker_1988

I was friends with a marathon runner and she would always say the night before a big race fuel up on spaghetti and foods like that and then that morning she'd eat a slice of whole wheat toast with pb. After her race was completed she'd hydrate on plenty of beer to celebrate.