To the runners: What to eat before a run

msmichydo
msmichydo Posts: 55 Member
in Food and Nutrition
Hey guys,
I've been running since the end of March, and have found that if I have a huge meal (500-600 calories), then wait an hour, I have SO MUCH energy for my run.
When I eat something smaller (200-400 calories), I don't have as much energy. Duh...

I want to know what you guys eat before your run, and how long you wait to digest it before going out.
Also please give me your running distances, as the meals will vary depending on how far/long you run.

:glasses:
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Replies

  • Pearlyladybug
    Pearlyladybug Posts: 882 Member
    I don't run but before i do any exercise I have a banana about 30min-a hour before
  • kindasortachewy
    kindasortachewy Posts: 1,084 Member
    I run better on an empty stomach, then I do a protien high food afterwards - sorry!
  • JUDDDing
    JUDDDing Posts: 1,367 Member
    Some days I have coffee only.

    Some days I have a couple pieces of French toast.

    I run about 2 hours afterwards. Only 1 to 3 miles at a time

    I don't really notice any difference.
  • jenilla1
    jenilla1 Posts: 11,118 Member
    I eat a small meal or snack with plenty of carbs 20-30 minutes before. Banana is a great choice. Too much food and I feel nauseated. I like a mix of carbs and protein after.

    ETA: Forgot to add my distances. 5-10 miles typically.
  • toothpastechica
    toothpastechica Posts: 250 Member
    I try and run about a half hour after I get up. So when I get up I usually eat a piece of fruit, and either yogurt or cereal (or eggs or pancakes if its the weekend and hubby is home to make breakfast). I usually wait about 15 minutes after I eat to go running.
  • teresaforeman91
    teresaforeman91 Posts: 36 Member
    oh id love to know this also! one day i have so much energy and the next my runs a walk because i cant be stuffed and my bodys not fueled enough. looking forward to hearing some answers :)
  • djkronyx
    djkronyx Posts: 77 Member
    3-4 miles: 3-4 ricecakes 15min prior
    4-8 miles: large sweet potato 1 hour prior (works wonders)
    >8 miles: rice the night before, granola bar 15 minutes prior
  • igypsy
    igypsy Posts: 64 Member
    My best runs are usually very early in the morning after a cup of coffee and a banana. I can go straight out and don't usually have any problems. But if I had eaten any more than that I'd probably wait about 2 hours.

    Yesterday I went for a run at about 5pm after having a small lunch & coffee at about 1 pm and I really struggled! Just didn't have any oomf! Definitely needed a banana boost!

    Not sure about the distance (off road) but my favourite route takes about an hour.
  • msmichydo
    msmichydo Posts: 55 Member
    interesting answers so far!
    bump
  • grimendale
    grimendale Posts: 2,153 Member
    I don't like to eat more than half a bagel with almond butter within three hours of a run or other cardio. It bounces in my stomach and can make me feel nauseous. I usually load up after I get back.
  • aliceclutz90
    aliceclutz90 Posts: 151 Member
    Banana and coffee works for me as well! Not that I am a "runner" but I have a 10k coming up , followed by a 6k obstacle course/cross country run so I've been practising
  • Mjhnbgff
    Mjhnbgff Posts: 112
    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.
  • pinkraynedropjacki
    pinkraynedropjacki Posts: 3,027 Member
    I don't eat before I run. If I do then I'm going to need the toilet in a hurry part of the way through. 10km (6 miles) is hard to stop anything happening suddenly otherwise. I refuse to eat till I have run & if that means I don't eat anything till later in the day then so be it. If I run early in the day then I wont even drink anything before that. Later in the day then I've had a little water, nothing more. Anything in my stomach during a run is bad news for me..... and I lost more weight by listening to MY body.
  • rybo
    rybo Posts: 5,424 Member
    I prefer to run on an empty stomach. Typically lunch is the last thing I've eaten and I run after work. When I run in the mornings I just wake up and go.
  • Cruxthemystic
    Cruxthemystic Posts: 149 Member
    On long run days 3-4 miles I have eggo low fat waffles with peanut butter about 1-1.5 hrs. before. I've tried different things ie; protein shake, cereal, fruit, just coffee but this seems to work the best for me. I'm working up to do a 10k, I haven't been running all that long.
  • explosivedonut
    explosivedonut Posts: 419 Member
    I run way better on an empty stomach. If I eat before I run I can only get ~5 miles before I am out of gas. If I don't eat I can go much farther. In fact, on this past Saturday, I ran 8 miles in 80 minutes (a new record for me) on an empty stomach.
  • belgerian
    belgerian Posts: 1,059 Member
    I run at lunch time so I normally eat about 1 hour before hand I have 2 servings of Steel Cut oats and 1 serving of Fage 2percent plain yogurt. On the weekends if I run, I will run in the AM but I will not eat anything. Have a coffee or two and some water. Oh yea my lunch runs are between 4-6 weekend runs 8-12.
  • flyingwrite
    flyingwrite Posts: 264
    I find that graham crackers work really well for me if I'm going to run more than 3 miles. Less than 3 and it's an empty stomach. I get supa dupa sick no matter how long I've let the food digest. Can't even do a banana. Something about the graham crackers settles my stomach and gives me that extra boost of energy I need.
  • SassyCalyGirl
    SassyCalyGirl Posts: 1,932 Member
    I run in the early am, best on an empty stomach or a protein shake. If I eat a large meal-it slows me down
    my daily distance varies-I am in training for my second half marathon.
  • tropical4321
    tropical4321 Posts: 8
    I run first thing in the morning on an empty stomach. Great for fat burning but if I do a longer run over 8 miles, I do have a banana about 15 mins before for an energy boost.
  • AllonsYtotheTardis
    AllonsYtotheTardis Posts: 16,947 Member
    I run a little over 5k when I go for a run. I've discovered that I really don't like running on a full meal. I feel better if I have a snack, then run, then have my meal.
  • BarbellBlondieRuns
    BarbellBlondieRuns Posts: 511 Member
    My favorite thing to eat before running is a package of those Nature Valley crunchy granola bars. I eat them at least an hour before my run. They are very lite in my stomach but I feel like they give me energy for a great run. And I like that I can just keep it in my car or purse without worrying about it going bad.
  • Lifting_Knitter
    Lifting_Knitter Posts: 1,025 Member
    I eat some carbs before I run. A banana or granola bar. Something like that.
  • leilaphoenix
    leilaphoenix Posts: 839 Member
    Banana 30 mins before I go out does wonders for my energy levels.
  • Vansy
    Vansy Posts: 419 Member
    I typically just have a normal 300-calorie breakfast and coffee before my morning run or hike [on weekends]. During the work week when I exercise in the morning I usually don't have anything to eat.

    Although I could definitely do no breakfast before hiking or running and it wouldn't make a difference -- if I get up and go hike/run straight away. But recently I've been waiting a couple of hours before I go, so I eat something if that's the case.
  • didntfeelcreativetoday
    didntfeelcreativetoday Posts: 39
    I try to eat at least 30 minutes before I run but prefer 1 hour.
    Rice Cake and peanut butter (sometimes a yogurt instead)
    Coffee
    24 almonds or Pumpkin Seeds
    12 oz of water

    I run for roughly 40 minutes.

    I need food because I can not get motivated without it.
  • DeeVanderbles
    DeeVanderbles Posts: 589 Member
    I just started running in April! I love it.

    I usually eat a Luna bar half an hour to an hour before I work out. I'm doing the C25K program so the distance is about 2 miles with jogging and walking intervals. But I also run after work and before dinner so I'm usually starving by then and need a snack.

    My favorite Luna bar flavor is Chocolate Peppermint Stick. It's like Christmas in your mouth.
  • kathyvstephan
    kathyvstephan Posts: 41
    bump
  • bert16
    bert16 Posts: 726 Member
    I'm typically a morning runner. If it's <3-4 miles, I might not eat anything at all though, like you, I definitely feel better if I eat at least something. So, an English muffin with honey usually does the trick for up to 6 miles or so. Anything more (and, sometimes, even for less, depending upon how I'm feeling!), I'll put some almond butter and jelly on the English muffin. As for how long I wait, typically somewhere between 30-45 minutes before heading out. If it's anything longer than 8 miles, I also bring gels with me and eat those along the way, also, as I really bonk if I don't have the extra calories. I think it's because I eat at a deficit (need to drop some pounds!); I might not need to eat as much to fuel the runs if I was eating for maintenance, but don't know that for sure.

    And, more important than food, I hydrate before, during, and after (basically constantly); the only thing I'm more sensitive to than nutrition is hydration.

    Happy running! :flowerforyou:
  • Doodlewhopper
    Doodlewhopper Posts: 1,018 Member
    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/

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