Lots to share with you guys today – hope you’re ready for some reading! I’ve gotten a few questions recently about what to eat before, during, and after long runs. This is an interesting question, because nutrition is SO personal and it depends on what your body can handle. That being said, there are some general tips that I’d love to share with you.
It probably goes without saying, but I am NOT a nutritionist – this is just what works for me. It may or may not work for you. This is intended as my opinion based on my experience, so you can make your own decision.
I’m going to answer this question is a three parts: Pre-Run Fuel, Running Fuel, Post-Run Fuel. I’m looking for your comments and suggestions as we go, so that this can be a good resource for others!
Pre-Run Fuel
Eating before a run is interesting. Some people can crawl out of bed and head immediately out on the roads without anything more than a drink of water. For others, like me, food is absolutely required. If I don’t eat anything, I end up with low energy and an overall poor quality run.
(source)
I have found that the type and amount of food I can tolerate before a run has changed throughout the years. When I first started running, I had to eat at least an hour (preferably longer) before lacing up my shoes. If I didn’t, I would feel heavy and a little ill when I tried to run – a feeling that didn’t go away until I stopped. This would also happen if I tried to eat something too heavy during that time. Over the past year, I’ve noticed I can break that rule more often without consequences, but every now and then it will come back and bite me.
In general, I try to stick with foods my body is used to and are fairly easy to digest. This includes basics like bread, peanut butter, dates, and cereal. My most recent pre-run concoction is what I jokingly call my “B12 Blast”: toast, a tablespoon of peanut butter, a light layer of marmite, and a sprinkle of nutritional yeast. This is not something may others will appreciate (except maybe Lindsay), but I love it!
If you’re not quite as adventurous, there are a number of more normal foods I would suggest trying:
- Bowl of cereal and almond milk
- Dates stuffed with peanut butter and chia seeds (from Nada)
- Waffle with peanut butter and banana or jelly
- Smoothie
- Peanut Butter & 1/2 a banana (from Laura)
- 1/2 Green Smoothie + handful of almonds (from Jess)
- Before a mid-afternoon run: Filling bowl of Oatmeal (with all the fixings) + banana/almond butter directly before the run (from Bonnie)
For my long runs, I’ve been adding Vega Pre-Workout Energizer to my pre-run routine. I have a full review of the Vega Sport line planned for the future, but let me say that I love this stuff. I drink a serving of this mixed with water about 20 minutes before my long runs.
Share your favorite fueling tips in the comments and I’ll add your tips to the list!!
Tuesday Trainer
Next up, it’s Tuesday Trainer time on the fabulous Lindsay’s List! If you’re new, Tuesday Trainer is a group of bloggers who submit a move related to a different theme each week, which Lindsay combines into a workout for the day! It’s a great way to try something new and work out a sweat – give it a try!
Have you tried a Tuesday Trainer workout yet? Any favorites?
Guest Post on Love, Sweat and Beers!
Finally, I hope you’ll check out my guest post about Rewarding Yourself Without Regrets over on Love, Sweat, and Beers! If you haven’t checked out Tiff’s blog before, you’re in for a treat! This guest post is related to my new motto of “Eating Like an Athlete and Not a Weekend Warrior”, as I focus on the right ways to reward yourself after a workout!
Today’s post was inspired by questions by you guys! I love being able to share what you are interested, so please keep sending me your questions by email, twitter, or facebook. =)
{ 21 comments… read them below or add one }
I used to have a really hard time eating before a run becasue I’d get stomach cramps. I found that eating “stick to your ribs” snacks helps. Peanut butter is a good example – that with 1/2 a banana will get me through a morning run. Love the nooch idea!
Laura @ Sprint 2 the Table recently posted..Grapefruit Fennel Salad
Good yummy & easy suggestion morning run suggestion! So the marmite didn’t turn you off in that suggestion? :)
LOL! Not much freaks me out – I just put green protein “slime” on a waffle, remember? ;)
Laura @ Sprint 2 the Table recently posted..Grapefruit Fennel Salad
That’s a good point!!
Hi Heather,
I just commented on your post on rewarding without regrets! Great post!
As for fueling up for a morning run, specially if its gonna be long one, I like to load up the night before with a mix of red beans and avocado, I’ve tried quinoa as well but it is not as tasty but then again this is the night before.
On long run morning I like to have a toast with nutella and I sprinkle some almonds on top. It is delicious and easy to make. It doesn’t upset my stomach and I can be out the door running within minutes.
Ruth@imakemyself recently posted..I have sinned
Hi Ruth – glad you stopped by!! Red beans & avocado sounds delicious – do you have that with greens or just by itself? Toast, Nutella, Almonds sounds like a very strong breakfast choice too!
I add some Berro to it which is a leaf sort of like arugula -kind of bitter – I am from El Salvador and it is commonly used here. I looked for the translation and came up with watercress? But I really don’t know if that is correct. It is delicious! if you give it a try let me know how it worked out :)
Ruth@imakemyself recently posted..I have sinned
That sounds delicious (and sounds like watercress)! I’ll let you know if I give it a try!
I am by no means a hardcore runner, but when I do run, I just can’t eat anything. If I do…it’s not pretty. I love the easy-on-your-belly ideas; will have to try.
I also caught your guest post, and I loved it!
Jodi @ Southern Flavored Life recently posted..One For The Books
It can be hard to figure out what works for you. Try a few things, including playing with how far from a workout you have something to eat. Dry toast might be the safest bet to try. :)
Loving the TRX videos! :-) Thanks!!
No problem!! Kirk and I will show you more this weekend at your place! ;)
great post heather! i’m not much of an early morning runner, and i much prefer heading out in the late afternoon, but part of the reason though is that i need a good 1.5 – 2 hours after eating to digest or i feel nauseous and am burping the entire time {hot, i know} :)
but, when i do have a weekend morning run, i’ll have half of my morning green smoothie (about a 1/2 cup) and a small handful of raw almonds an hour before i head out and that does me well.
I hate that burping feeling while running – blech! A light green smoothie and almonds sounds like a nice pre-run snack.
Great post Heather, and I loved reading through the comments. :D I usually do my long runs (or most any run at all) in the warmer times of the day and after my morning clients, so I’ll often stick with a heartier breakfast like oatmeal (with all the filling fixings!) and then eat maybe half a banana w/almond butter right before I head out or else a bite of something carby (toast, leftover waffles, etc) with some almond butter and chia seeds before heading out. I’m trying to get chia seeds in earlier on days with long runs too – but I add them to about everything now so that doesn’t seem to be a problem. ;)
Guess I’m kinda boring, but it works for me! A big breakfast to tied me over and then I mainly focus on fueling on the run rather than right before. …heading to check out your guest post now!
Bonnie recently posted..MRT & the Afterburn Effect
Thanks Bonnie! Great point on mid-day runs, I’ve only recently started doing those and what you mentioned is exactly what I do – a bigger breakfast and something small before running. I’m also less about the night-before meal now – as long as it’s something that will sit well I’m good!
For long runs I like to wear a “FUEL BELT.”
I put a sports drink or juice in a couple of bottles. I put an apple or pear cut in pieces in the pouch. I usually eat before the run, so I don’t start hungry.
Very natural of you – no gels? You’ve always been pretty good on only a few calories though. Not me! :)
I’m seriously so thankful you wrote this post!
Oh good! I was hoping the timing would work for all the people getting ready for a half marathon (like you!). ;)
“Dates stuffed with peanut butter and chia seeds”- Oh my… I might makes these and take them with me for long runs- they sound heavinly.
This is really interesting because I can eat a solid 500 calorie breakfast and go run without waiting. I’ve been doing this my whole life and never had tummy issues. I can do short runs (under 7km) on like a 250 calorie breakfast but I don’t think my long runs would fare well. Plus I’m a morning eater lol so I’m always famished in the mornings!
Nadiya @ Milk and Honey on the Run recently posted..Down’s Syndrome… deactivating the chromosome?