Fuel Up Pre- Publish-Run using these Meals Snacks

 

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What To Eat and When Before You Run | A Guide To Pre-Run Fuelling

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Before Your Run Pre-fuel with a carbohydrate-rich snack 30 to 60 minutes before you hit the pavement. “Be sure to avoid high-fiber and fat—they take more effort for your body to digest and can cause an upset stomach while striding,” says Penner. Good options include a piece of fruit, a slice of toast with jam, or a low-fiber granola bar. A carbohydrate-rich snack 30 to 60 minutes before you start is always the right idea to fuel before your run.

What are good options? You can grab a piece of fruit, a slice of toast with jam, or a low-fiber granola bar. Here’s how to fuel up before and after your but try to eat a snack or your next meal within an hour or two.

Skipping a solid post-run meal could lead to lethargy or sugar cravings later in. Before Your Run Pre-fuel with a carbohydrate-rich snack 30 to 60 minutes before you hit the pavement. “Be sure to avoid high-fiber and fat—they take more effort for your body to digest and can cause an upset stomach while striding,” says Penner. Good options include a piece of fruit, a slice of toast with jam, or a low-fiber granola bar.

But having a small snack or meal of around 100 to 200 calories ahead of time may help you feel energized and strong throughout the workout. These snacks are also ideal before shorter quality. Fuel up on high-carb, moderate-protein meals 3–4 hours before a long-distance training run or event. In the 30–60 minutes leading up to a run, stick with a light, high-carb snack.

For runs. Ideally, fuel up two hours before you exercise by: Hydrating with water. Eating healthy carbohydrates such as whole-grain cereals (with low-fat or skim milk), whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables.

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List of related literature:

For workouts less than 60 to 90 minutes, the preexercise snack should be predominantly carbohydrate because it empties quickly from the stomach (as compared to protein and fat) and becomes readily available to be used by the muscles.

“Nancy Clark's Sports Nutrition Guidebook” by Nancy Clark
from Nancy Clark’s Sports Nutrition Guidebook
by Nancy Clark
Human Kinetics, 2019

The following small snacks would be appropriate to supply fuel to athletes between events at a meet: * Whole fruit and juices * Granola or energy bars * Half a lunchmeat sandwich (access to a cooler

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

Then to pace your body and energy level, you’ll need some sort of “snack” before dinner (three meals), even just a few nuts (and i really mean a few as in three to five); for me, a good choice is always a mix of plain yogurt with fruit.

“The French Women Don't Get Fat Cookbook” by Mireille Guiliano
from The French Women Don’t Get Fat Cookbook
by Mireille Guiliano
Atria Books, 2010

Having eaten an easily digested carbohydrate snack 2 hours before his evening workout, Jack starts the run with a placid stomach.

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

Amos included a preworkout snack of low-fat foods with carbohydrates and protein (for example, peanut butter on whole grain bread, a banana, and a cheese stick) to ensure his body was ready for exercise.

“Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School” by Jill Castle, Maryann Jacobsen
from Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School
by Jill Castle, Maryann Jacobsen
Wiley, 2013

A small snack (25 to 35 grams of carbohydrate, or about 1 ounce) in the hour before a 60-minute workout staves off hunger and keeps you alert and focused, while the carbohydrate you have stored in your muscles takes care of the actual fuel for training.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

Big bowls of preworkout or pre-race fiber-enriched dry cereals, oatmeal, fruit smoothies, and kale shakes can cause serious issues, especially for long workouts— so be careful.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

I fuel with Honey Stinger gels and waffles as needed and snack intermittently on higher protein foods.

“The Athlete’s Guide to Diabetes” by Sheri R. Colberg
from The Athlete’s Guide to Diabetes
by Sheri R. Colberg
Human Kinetics, Incorporated, 2019

A little protein in the preexercise meal or snack slows the release of nutrients into the bloodstream and thereby allows for a more even supply of energy to the muscles during exercise.

“Practical Applications In Sports Nutrition BOOK ALONE” by Heather Fink, Alan Mikesky, Lisa Burgoon
from Practical Applications In Sports Nutrition BOOK ALONE
by Heather Fink, Alan Mikesky, Lisa Burgoon
Jones & Bartlett Learning, 2011

Fight fatigue by grazing on snacks and mini meals that combine protein and complex carbs to serve up long-term energy instead of the momentary rush: cheese and crackers; trail mix; precut veggies with houmous; a smoothie; a yoghurt, banana, and a cereal bar.

“What to Expect When You're Expecting 4th Edition” by Heidi Murkoff, Sharon Mazel
from What to Expect When You’re Expecting 4th Edition
by Heidi Murkoff, Sharon Mazel
Simon & Schuster UK, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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22 comments

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  • We are insulin sensitive in the mornings so shouldn’t have carbs in morning so there’s that. Fat and protein is ideal based on science.

  • So does running on an empty stomach cause weight loss? From my understanding, if there’s no glucose in your blood or stored in your liver, your body breaks down fat… am I right? Excellent video x

  • Currently training for Manchester Marathon. Before my early morning easy runs (6am), which are approx 6-8 miles, I would have half a banana and some water. I may have a full banana and some water before my early midweek session too. Before my long runs on Sundays as well as being well-fed the day before I would have a pot of yoghurt, a banana and water and also bring a gel depending on the mileage.

    After a long run, I like to whip up a nice big omelette with spinach and cheese.
    I should say that 90% of my runs are done in the wee small hours of the morning, mainly because I like to get it done so the rest of the day is free. It also has a downside though when you’re trying to prepare food while also trying not to wake the house up!

  • I’m a first thing in the morning kind of workout person. But that does make eating before hand difficult. So I usually workout in a fasted state. But for long or intense workouts I’ve been trying to do: fruit leather or 1/2 a banana or a smoothie pouch. I’m still figuring it out though and hoping to find the right pre-race fuel in the process.

  • Great video Coach Elizabeth, although I know that I would have stuff to my oatmeal, chia seeds, banana and protein powder breakfast, no matter what you said, although I do have some time off next week so I will be doing a couple of pre race runs usually followed by beans on toast as a reward. Thanks again Elizabeth.

  • My favorite breakfast, when I have time, is a veggie packed frittata and a cubed, mixed white and sweet potato bake. For a fast breakfast, oatmeal with nuts and banana or scrambled egg with avocado. I love a bagel with cream cheese, smoked salmon, and salsa. I wouldn’t pass up a chocolate chip pancake though, smeared with a seed or nut butter. ��

  • Train mostly fasted. Black Coffee. Periodically train fully topped up for higher intensity sessions when training for a race.
    I love this vid. I wish I saw this years ago, however been doing most of this, but as a cyclist since last year.lost 60 lbs doing fasted workouts in 5 months.

  • I despise the term fueling for eating. As if we are a machine that just needs some gas to function. These energy drinks and especially gels are really the epitome of this attitude…soooo disgusting:( this stuff just completely takes the enjoyment and all nutritional function of eating out.

    Nevertheless a very helpful and informative video. Just wished this term and complementing attitude towards eating wasn’t so prevalent in sports.

  • Morning, just run! Evening, 1,5 to 2 hours after dinner. Sometimes right after to get the stomach just to the food and running (but sometimes not fun at all)

  • What to eat before a run? Not much. Maybe a cup of coffee, half banana, and/or some aminos dissolved in watered down Pedialyte? Those bars look delicious!

  • What I do from time to time is ‘guts training’. Which means going for a short but intense workout with your tummy full. You feel like crap, especially when you are new to this idea, but forcing your guts to work with the blood having gone to your muscles, and the whole body shaking (running) results in better functioning during the race. This is especially important in all kinds of ultra events, whrere due to long duration it is almost impossible to go trhorugh them fuelling only with gels. End where you need to est something more ‘palpable’ and perhaps not sweet.

  • Two eggs fried, on toasted bagel with kale or spinach. Cereal with protein powder. 100% juice smoothie, blended myself or from a bottle.

  • Thx for you tip even though im 11 im the fastest racer in the school and i attend a lot of race and thanks to you tips i finally got my wish come true which is to get a gold medal ❤

    My mom cook it for me tbh

  • Peanut butter and banana on toast 2 hours before and strictly no coffee within that time, I can’t even tolerate caffeine in gels so I know I’m more on the sensitive side. I’ve found banana really good for preventing any stitch too:)

  • Avocado toast this morning with our homemade bread and fresh eggs from our own chickens! LUSH. I also added some cumin, cayenne powder plus pumpkin and sunflower seeds to the avocado

  • Amazing series Lunden, I already run 10ks but this was still very helpful to highlight things I don’t know or forgot in general, also really liked the smoothie recipe, it’s kinda weird for me TBH but I will try it, also nice concept about the whole idea of run10feed10 and wish you best in the event soon ��

  • Way to drop in the “Capn’ Crunch” at the last second. Huge. I haven’t had it in years, but I’m planning on a bowl after my first ultra next month! Also, rental car analogy. Whoa.

  • I need to lose weight but am not sure how best to tackle it.
    Biggest fear is leaving myself ‘empty’ and hitting the wall during a run or race.

  • I wake up around 5:30 am and have breakfast. usually I have oatmeal with fruit and honey, or I have toast with peanut butter and a banana. And wait 30 minutes to an hour before running.

  • Favourite breakfasts, smoked salmon & scrambled egg or mashed avocado with seeds & cumin on my own wholemeal bread with poached egg.

  • You say to make sure and eat carbs, fats and protein for breakfast. When you trigger an insulin response it opens the door to the cells for everything that you consume to come in. Usually eating carbs and fats together is a bad idea. Either carbs and protein, or fats and protein.

  • Very informative.Thank you. I usually drink 1 cup of drip coffee. It mobilizes the fat to be used in zone 3. After, 3 expresso as a reward.