Eating before and after running? Advice please!

angelar1022
angelar1022 Posts: 52
edited November 2024 in Fitness and Exercise
Guys, I need some advice!

I've never been a "runner." (I still am not a "runner," but I'm trying!) I recently started Couch to 5k with a friend of mine, and I was wondering what I should eat before/after I walk/run? Also, how much water should I drink before running? I read one thing that said that you shouldn't drink too much, and another said that you need to drink plenty before running! I am so confused! I'd appreciate any advice!

Replies

  • JodaNord
    JodaNord Posts: 496 Member
    You need to be well hydrated to run for any period of time, but not to fill up all at once. You will feel or get sick on a full stomach. For food, i make sure i have something at least an hour before, but not too filling, and then when i am done, i try to eat within the first half hour after a run.

    Example:

    Going for a 5k run at 3pm, i make sure thru the whole morning and afternoon, up to 30 mins before i have had about 6 glasses of water, and i eat my lunch at noon, and have a snack about 145-2. Then after the run i drink a couple glasses as i feel the need, or more and a snack of almonds or fruit till its supper.
  • ATLMel
    ATLMel Posts: 392 Member
    As far as water goes, just make sure you are consistently hydrated throughout the day. Unless you are running in high heat you probably won't need to carry water during C25K.

    For food, I love chocolate milk after a run. It gives a great combo of carbs+protein and will fill you up for a bit. Other than that, just eat clean and healthy.

    Enjoy C25K! It's a great program and running is such a fun sport.
  • markymarrkk
    markymarrkk Posts: 495 Member
    I run 3-5 miles in the evenings around 7pm, I eat about a 300 calorie snack/meal at 5pm, I don't really think about my water intake but I know that Im good as far as hydration. I eat my Dinner after the run around 8pm...usually 400-600 Cals.

    hope that helps
  • Eleisabelle
    Eleisabelle Posts: 365
    You need to be well hydrated to run for any period of time, but not to fill up all at once. You will feel or get sick on a full stomach. For food, i make sure i have something at least an hour before, but not too filling, and then when i am done, i try to eat within the first half hour after a run.

    Example:

    Going for a 5k run at 3pm, i make sure thru the whole morning and afternoon, up to 30 mins before i have had about 6 glasses of water, and i eat my lunch at noon, and have a snack about 145-2. Then after the run i drink a couple glasses as i feel the need, or more and a snack of almonds or fruit till its supper.

    ^^ This. I usually run at noon, so I make sure I have a light snack of mostly carbs and some protein about an hour before (no more than, say, 150-200 calories total). For example, an apple with a little peanut butter or a piece of bread with a thin slice of cheese. Then when I'm done, I eat lunch within the half-hour--about 250-350 calories. For water, I make sure to get at least 20 oz over the course of the morning before the run, and then make sure to drink plenty more through the afternoon when I get back--usually with a vitamin or electrolyte powder like Emergen-C or ElectroMix.
  • DFWTT
    DFWTT Posts: 374
    I'm with these guys too. Usually don't eat within about 1-2 hours before my run and if I do, it's light carbs. Afterward it's 8oz 1% chocolate milk then some dinner. Works well with a five miler so you avoid cramps and indigestion and replenishing after exercise.
  • angelar1022
    angelar1022 Posts: 52
    Thanks for the advice everyone! Especially the chocolate milk advice! :wink: What a great treat/reward! I LOVE chocolate milk! And so does my daughter! Keep it coming guys! you're AWESOME!
  • DFWTT
    DFWTT Posts: 374
    Thanks for the advice everyone! Especially the chocolate milk advice! :wink: What a great treat/reward! I LOVE chocolate milk! And so does my daughter! Keep it coming guys! you're AWESOME!

    You're welcome. It's the cheap alternative to the expensive recovery drinks and works just as well. Several studies on this, Google knows lol
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