What to Eat Before a Run
A Healthier Michigan
| 3 min read
Around 48 million Americans run or jog for exercise each year, making it a popular form of exercise. There are many aspects to a successful and healthy run, including footwear and clothing, stretching and training, running form and safe routes. Proper nutrition is a must, not only to meet your needs through vigorous exercise but to ensure your digestive system is ready for a run.
More than 75% of runners will experience gastrointestinal (GI) distress at some point, according to a study. Running jostles your digestive system, and your body reduces blood flow to your GI system to send to your heart, lungs and major muscle groups. This combination can leave runners heading to the nearest bathroom. Eating the right foods before a run can help prevent this discomfort.
Here are tips on foods to eat and foods to avoid leading up to and following a run:
Tips for eating before running
First, consider your running goals. Are you training for a long-distance run such as a marathon? Are you running with the goal of losing weight and gaining fitness? The time and distance of your runs factor into your nutritional needs. Proper hydration is vital for runners leading up to, during and after a run. Make sure you are drinking enough water before a run.
For avid runners and those training for runs of an hour or more, a snack about 30 to 60 minutes before your run will give you the necessary glycogen for your muscles. An ideal pre-run snack provides hearty carbohydrates and moderate protein to fuel your run. Seek carbohydrates from fruits, nuts and grains such as:
- An English muffin or piece of toast with nut butter and jam or honey
- Oatmeal or cereal with nut butter and fruit
- Berries, apples, bananas and oranges
- A fruit smoothie and nut butter
- Rice with a hard-boiled egg
- Rice cakes with nut butter
- Yogurt with fruit and granola
If you are running to lose weight, time a meal with carbohydrates and moderate protein around two hours before your run rather than add a pre-run snack to your routine.
The amount of carbohydrates you need per day depends on the length and intensity of the run. For low-intensity and short runs, target 2-3 grams of carbohydrates per pound of body weight. For long or high intensity runs, aim for 3-5 grams per pound of body weight.
Foods to avoid before a run
Foods high in fiber and fat can cause GI distress, cramps and unwanted bathroom breaks. Some foods to avoid before runs include:
- Spicy foods
- Foods high in fat, especially saturated fats, such as:
- Fried foods
- Creamy foods or sauces
- High-fat dairy products
- Foods high in fiber such as:
- Beans or cruciferous vegetables
- Blueberries, avocados and goji berries
Finding the right pre-run snack may take trial and error depending on your individual preferences and needs. If you regularly struggle with GI distress during runs, eating low-FODMAP foods may also help with digestion problems.
Foods to eat after running
Eating within an hour after completing your run helps restore glucose levels and make recovery easier. A nutritious post-run snack or meal should include carbohydrates, healthy fats and protein. Calcium and Vitamin D are also important for runners as they help bone health and recovery, especially for women. Healthy recovery and re-fueling options after a run include:
- An egg on whole-grain toast
- An omelet with vegetables
- Nut butter and banana or apple
- Pasta with a protein and vegetables
- A protein shake or smoothie
- A bean burrito or bowl with vegetables and rice
- A sandwich with meat, leafy greens and vegetables
- Chicken or salmon with vegetables and rice
