What should a runner be eating?

krislshoe
krislshoe Posts: 459 Member
edited September 2024 in Food and Nutrition
Trying to fuel my body for my half marathon training.....What kinds of stuff should i be eating? Looking to the veteran runners out there for some advice:)

Replies

  • KarenLouise1981
    KarenLouise1981 Posts: 144
    Bump for answers :-)
  • 1FitMomof4Girls
    1FitMomof4Girls Posts: 202 Member
    Curious also
  • RunningAddict
    RunningAddict Posts: 548 Member
    Hmmmm...I would be interested in these answers. I have found that I feel better running when I eat pasta or whole grain breads. Probably not the best options or the healthiest I should say....
  • staciekins
    staciekins Posts: 453 Member
    I have been told carbs and protein, but I am no expert :)
  • cherrieruns
    cherrieruns Posts: 342 Member
    Here is the thing, eat what works for you. As long as you are getting a good combo of protein/complex carbs you should be fine. I have a friend who simply must eat a big bowl of oatmeal before our long runs. If she doesn't she feels like she doesn't have the gas. If I ate that I would feel sick. I usually have a protein drink with some complex carbs (whether it is an english muffin or banana in the drink) with some peanut butter and I'm happy. Play around with your meals and you will find what works best for you. Some people say that they end up eating too much from running because they are always hungry - protein addresses this and then you don't over eat. Good luck.
  • MB_Positif
    MB_Positif Posts: 8,897 Member
    I think that the current issue or Runner's World has an article that would really help you out.
  • kayseebee
    kayseebee Posts: 3
    As far as staying fueled for a run, for me it matters more WHEN I eat than WHAT I eat. It's taken me a lot of playing around to figure it out, but I need to eat something 90 minutes to 2 hours before I run. Either a meal, a peanut butter sandwich, a Clif bar...something substantial. I usually carry a LaraBar with me on runs in case I need a little pep.

    I think the WHAT to eat varies a lot from person to person. Its kinda fun to figure it out. It helps me take myself less seriously when I look at food/sleep/general mood/time of day factors in with my run to see what works best. It keeps me from feeling crappy about myself on bad runs. Instead I try to figure out what wasn't working. Today what didn't work was running on tired legs and straight out of bed without anything to eat.

    Don't be afraid to just play around with your diet. And don't try anything new on race day.

    Best of luck!
  • Sharonbed4d
    Sharonbed4d Posts: 163
    I am a runner and I try to eat a balance of carbs and proteins. A few days prior to my half, I increase my carbs but not drastically since I include them in my diet everyday. Bananas are great before a run and most of the time before my events, I simply have a peanut butter/jelly on honey wheat bread. It works for me but you have to see what works for you and NEVER try anything new the day of your long run. Also keep hydrated and get in a good recovery after your run. Good luck!
  • gaeljo
    gaeljo Posts: 223 Member
    For pre workouts I love once again nut butter organic raw almond butter on whole wheat toast and a banana. I also like Stingers chews instead of gu or sports beans for run fueling. For general nutrition I'm a vegetarian and believe in eating whole foods fresh fruits nuts grains and lentils. I also love tofu and I drink protein shakes only after intense brick workouts. I also regularly work with a sports dietitian. I find oatmeal does not work as run fuel it gives me side stitches but everyone is different. I haven't done a half marathon yet but I.am a triathlete and am in training for a half right now. Hope this helps. Also I don't eat apples before a run the peel hurts my stomach running its toofiberous
  • gaeljo
    gaeljo Posts: 223 Member
    Ps I love to eat brown rice the day before a race or big workout it fuels me really well.
  • alexfaty
    alexfaty Posts: 61
    On the morning of the run Its eggs on brown toast or nutella on brown toast both work well for me and the chocolate gives me a bit of a few good factor! :-) I also use Cliff shot blocks on runs over 2.5 hours and put maxim in my water which helps with the hydration as well as carbs - The night before I will have potatoes but only because I really like them and its a bit of a treat!
    But as it has been said before everyone is different and its down to trial and error!
  • 12by311
    12by311 Posts: 1,716 Member
    *Tagging this topic to read later*
  • gaeljo
    gaeljo Posts: 223 Member
    Coconut water is a great beverage to rehydrate instead of gator aid.
  • theurbancowgirl
    theurbancowgirl Posts: 1
    I'm a running who cannot eat the morning of a race. I need a minimum of 3-4 hours for food to clear my stomach for a longer race, like a half.

    I make sure I eat well the 3 days leading up to the race and hydrate, hydrate, hydrate.

    If you're running for longer than 1 hour (as you will do in a half) you'll need to replace the glycogen stores in your muscle or else you'll fatigue, or "bonk". Eat whatever works for you. I take Cliff gels with me on my runs and eat them every 40 minutes to keep my energy up. Play around with food on your longer training runs and see what works for your stomach. Some people have to do gatorade because their stomach can't handle the food from things like gels or sport beans.

    For your short training runs, less than an hour, you don't need gatorade or anything like it because you aren't depleting your muscle stores enough, so water will do fine.
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