Running requires a certain amount of fuel. In this case, we’re talking about food. If you want to be a successful runner who can tackle everything from 5Ks to marathons with ease, then you’ll need to make sure that you’re eating the right foods.
After all, without fuel, like a car, you’ll be running on empty and struggling to make it to the finish line, let alone set a new personal record. Wondering what you should eat before running? Our experts put together some great recommendations to get you started.
Why Do You Need To Eat Before Going on a Run?
Did you know that the blood that flows throughout your body does more than just bring oxygen to your organs and muscles? It also brings glycogen, a form of glucose, with it as well. Glycogen is usually stored in the liver, although it can be found in your digestive system as a part of the foods that you eat.
This glucose gives you energy as it’s metabolized by the muscles, which is why it’s important to not run on an empty stomach. If you fail to fuel your body properly, you won’t have the energy to finish what you’ve started.
Once you use up all of your body’s stores of glucose, whether they’ve been stashed in the liver via previous meals or were just from something that you recently ate, your muscles run out of energy. They become fatigued. At this point, you’ll feel yourself beginning to slow down and get tired. Since there aren’t any other sources of glucose, you may find yourself ending your run on a sour note.
When To Eat Before a Run
Not only do you need to eat before you go on a run, but you need to make sure that you aren’t eating too soon beforehand. Yes, there are such things as mid-run snacks, but those are a bit different than the full meal that you need in order to properly fuel your body.
Ideally, if you plan on going on a long run, such as one that’s more than 10 miles, you’ll need to eat a full meal around three to four hours beforehand. Make sure to eat foods that have plenty of protein and fiber so that they’ll take a while to digest. This gives your body enough time to extract the glucose from those foods and turn them into fuel.
However, if your run is going to be shorter, you can get away with eating shortly before you get started. For runs that are going to be less than 10 miles in duration, you can eat between one hour and 45 minutes before you hit the road or treadmill. Keep in mind that you’ll need to eat something that’s a little less hearty than a full meal, lest you end up cramping up instead of running.
What Your Ideal Foods Should Contain
Now that you know why you need to eat before a run, as well as have a good idea of when you should eat, it’s time to discuss what your pre-run meals should contain. There are three main macros that your body needs in order to make fuel. They are protein, carbohydrates, and fats. As a runner, you’ve probably heard of them!
Protein
Protein is an essential part of your pre-run diet. Not only does it give you some fuel to help keep you going, but it also plays a role in how quickly your body repairs itself after a run. After all, running can put a strain on your muscles and soft tissues, both of which require some protein to heal. Plus, it takes a while to digest, so it will make you feel fuller longer.
Overall, your pre-run meal should consist of between 10 and 35% protein, and those numbers are good to keep in mind for your diet overall.
Some examples of good protein sources include fish, lean red meats, chicken, turkey (the white meat parts), beans, legumes, and eggs.
Carbohydrates
Although carbohydrates get a bad rap (because too many of the wrong kinds can lead to weight gain and tiredness), eating the right types can give your body the glucose that it needs to get you through a run. Your pre-run meal should consist of between 50 and 75% carbs. The number depends on the type of running that you do.
For example, if you do a lot of long, endurance-style runs, you’ll need fewer carbs, closer to the 50% range. Sprinters and those who complete short races (like the 5K quickly) need more carbs, like meals that consist of 70% of this macro, to provide the energy that they need.
Want to focus on good carbs? Reach for whole-grain bread instead of simple white bread. Other options include pasta (also whole-grain), starchy vegetables like potatoes and carrots, rice, and even certain types of fruit.
Fats
Then there are fats. These get processed by your body fairly quickly, so they aren’t the best source of glucose. Plus, if you eat a diet that’s too high in fats, you’ll start to gain weight. With that said, they are indeed part of a well-rounded diet, so consider making them around 20% of your pre-run meals. Just make sure that you’re eating healthy fats, not the kind that is bad for you.
Good, healthy fats include extra virgin olive oil, seed-based oils, and nuts.
Pre-Run Meal Suggestions
Looking for some quick pre-run meal ideas? These suggestions contain all of the carbs and protein (and even healthy fats) that you need once you get out on the trail, and they certainly won’t leave you feeling hungry.
- Oatmeal: Consider enjoying a bowl of oatmeal that has a little (not too much) brown sugar and some raisins added to it. You don’t want to overdo it with the berries because they might upset your stomach while running, but raisins seem to be the best option.
- Scrambled Eggs: Who doesn’t like scrambled eggs? Make yourself a batch of around four or five scrambled eggs with a little salt and pepper on top, and you’ll have enough protein to keep you feeling full for a while. Plus, a small sprinkle of cheese and a piece of buttered toast round out the meal and make it taste better.
- Pasta: Choose some cooked whole-grain pasta and place a single-cup size serving in a bowl along with some marinara sauce. Top with half of a cooked chicken breast and a little bit of cheese. The combination of carbs and protein here will easily fuel your run.
- Turkey Bagel: Start with a toasted whole grain bagel and top it with some lunchmeat turkey. If you want, add a slice of cheese and either a little bit of mustard or mayo. On the side, choose a banana, since the potassium will keep your muscles from cramping.
- Cottage Cheese: Love cottage cheese? Take a one-cup serving (either large or small curd, your choice) and add in some berries or raisins. You can get away with berries in this one. Stir everything together and enjoy. Serve with a piece of whole wheat toast topped with either butter or honey.
- Chicken: For a tasty, filling combo, grill a three-ounce piece of boneless chicken. Round out the meal with a baked potato topped with sour cream and cheese.
Additional Tips
For even better performance, you may find yourself wanting to eat during a long run. There’s nothing wrong with this, as long as you reach for the right foods to help you power through. Some suggestions include:
- Energy Bars: These bars include the right amount of carbs (around 30 grams), which are enough to keep you going.
- Sports Drinks: Filled with electrolytes, they really can replenish some of the minerals that you’ve lost. They also tend to have plenty of sugar, a carb that can give you an energy boost
- Energy Gels: Designed to be eaten mid-run (you won’t even have to break your stride) this mid-run snack includes some caffeine and sugar to ensure that you have what it takes to finish the race.
Final Thoughts
Runners need to properly fuel their bodies if they want to hit that new personal record time or finish that marathon. Eating the right foods, with plenty of carbs and some protein, at the right time before the run, either one hour beforehand or three to four hours in advance depending on the distance, can make a big difference. Just make sure to focus on eating healthy foods instead of those that are fairly bad for you. Have any questions about pre-run meals or anything else for that matter? Contact us here!
Sources:
Your Guide to a Runner’s Diet | VeryWellFit