Fuel Up Pre- Publish-Run using these Meals Snacks

 

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Video taken from the channel: Global Triathlon Network


 

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

Video taken from the channel: Global Triathlon Network


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.

Fuel UP is so worth it, and the food is delicious! — Christy Ogle, Customer © 2023 by Fuel UP. Proudly created with Wix.com. Fuel Food on The Profit Starting off the episode, Marcus comes into Fuel Foods thinking that a food delivery service for athletes is a fantastic cash cow, especially in Florida.

Fuel Meals offers a wide range of fresh, fully prepared meals delivered to the entire United States. Great tasting, healthy meals without the work. No more shopping, chopping, or cleaning.

Let us take on the time consuming process of meal prepping so you have more time to demolish your goals.

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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  • 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.

  • Lol due to heartburn and indigestion I need 4 hours after a small meal and at least 5 after a big one. It’s hard to imagine someone eating 15-20 mins before a run unless it’s a gel or similar.

  • Over the past few weeks, I have been turning to egg omelets with sauteed veggies (onion, garlic, peppers, artichoke hearts, tomatoes), a little bacon, and avocado on top. I have not tried it pre-workout yet. I feel really energized after eating this. Delicious! Thanks for sharing.

  • Do not eat breakfast here. If I eat breakfast, I feel like I’m starving all day, so starting with no food as long as I can go, works for me. I lost 50 pounds in three years and have 20 more to go! Best of luck to all ��

  • I break my fast at noon because I still do IF ��. And when I do break my fast, oatmeal with kimchi and a sunnyside egg is still one of my gotos!

  • For me, the most important is to completely avoid any milk product before intense training or competition. Its been like that my hole life.

  • Good morning Lunden hey this video will help me prepare for my next upcoming half marathon. high five Sasu i am inspired to watch it.

  • I run in the evenings and I’m a vegetarian/vegan so I eat breakfast sometimes it depends on what time I get up, I usually don’t be hungry in the mornings until midday that’s when I eat. Thank you for the nutrition tips.

  • naming breakfast cereals made me flash back to elementary school where we had the variation on tag when you could avoid becoming “it” by leaping into a squat and listing 10 of whatever category was declared-breakfast cereals was a common refrain. If you fall down or can’t name them all in fast succession, you’re automatically “it.” This game was hell for the most extreme hippie kids who had little-to-no exposure to mainstream consumer culture:-p

  • I often get stomach problems when I run but because I run everyday in the afternoon due to school timings I some times find it hard to fit in nutrition and be able to run with comfort. I have done the trial and error thing but one time something may work but the next time it may not so I think it is so hard to get right!! Well core stability help keep everything stable or is that a myth?

  • I love a good breakfast after a morning workout. I’m surprised not many of the pros you mentioned eat eggs for breakfast. Eggs and veggies is my go to breakfast.

  • Hey Coach Elizabeth great video as always. I enjoy one of you’re breakfasts you did a few years ago in you’re kitchen, I have changed the recipe a bit. Scrambled eggs with spinach on crumpets with pumpkin seeds and nuts. I love it. Not sure if you have crumpets in the ����, we have them in the ����. Have a great weekend ��

  • Porridge with water & some peanut butter works well for me ideally about a 60 mins before then a banana 15 mins before i leave the door or some Huel 2 hrs before.

  • 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.

  • Actually, I log miles at dawn on empty stomach like you said, because eating before running would make me throw up. After running, I feel so tired and hungry. I normally eat Korean style meal with brown rice and various veggie side dishes. ���� Thank you for sharing great ideas, coach Elizabeth!

  • I think it will be good…BUT the adverts are just TOO MANY!! I can’t watch, let alone share with anyone!! I don’t mind a couple of adverts….but so many?..this is just NOT good!!

  • uhmm fried stuff, and fat. Eating flesh looks nasty to me. Did you know that fat may actually take days for the body to fully process? And please eat only plants.

  • I usually do a 16h fasting from 10 pm to 2 pm and then i have a complete lunch (carbs proteins veggies fruit) and then at 7:30/8pm i go for my run and then i have dinner at 9:30pm. But i was trying to change the run time to around 9/10 am.. trying to figure out how to do that..

  • Awesome video!!! I’m currently training for my 2nd half-marathon race. I placed 84th out of 248 runners on my first half-,marathon, the altitude was 3,000 ft. My pre-race meal was 5 Krispy Kreme doughnuts hahahaha. It was an early morning race. I will use some of your tips from this video in the future. By the way my fastest 10k is 51:45, average time. My fastest 10k on the treadmill is 43:52.

  • Do NOT need salmon, almonds good….need:-chia seeds-big salads, mostly those inspired by Dr. J Fuhrman, and a Fuhrman-type dressing-No meat, salmon is not important and is long term harmful-nuts and seeds, nuts and seeds-chia seeds-pumpkin seeds-Hemp seeds-bean burgers homemade, not store vegan crap-mushroomsbean or edamame pastas-limit to no alcohol-berries, oatmeal, Ezekiel toast before run

  • Hey! I’m a 12 year old girl and I’m a beginner, and I’m going to be running a 10k in just under 4 months. Do you have any special advices since I’m only 12? And how should my training routine be?

  • “Keep this in there. It’s the struggle.” Yes, yes, and yes!! Picture perfect, Instagram-ready gorgeousness is not always LIFE. By including that part, you’re teaching us an important lesson about your humanity, our need to accept imperfections, and the journey as well as the destination. Thanks!

  • Great video. I do partial fasting, so never eat before lunchtime, always running on an empty stomach. Do you suggest that I should eat something before I run? I run 25kms/week. (4×4) (1×9) ��

  • Hi, thank you for the series, specially the warm up, I tended to skip that and take the first 5 minutes of the run as a warmup.
    I noticed you peeled the cucumber for the smoothy, what a shame since the skin contains most of the nutritional value!

    Cheers

  • Is a handful of almonds a reasonable alternative source of protein? Or is that too much fiber? (I’m thinking one banana and some almonds is a real quick meal)

  • Good video, I find that I have different results. I don’t eat before races at all, I much rather prefer running on an empty stomach. But I also eat Ketogenic so the high amounts of fat that I eat, sustain me for much longer (I usually eat once a day) I find that it makes a huge difference on longer distance runs. I guess it wouldn’t matter for a 10k but I’m training for ultra marathons so Carbs burn too quick and can’t sustain a few hours of running. Great video though. I think it will help a lot of people. Health is always subjective, what works for one person won’t necessarily work for others, so as with anything…people should experiment and find their comfort zones. Great vid

  • Hi, nice video i am about 22 yo and next week i will run a 10 km, can i ask how many hours before should i eat this meal?
    Thanks for your time.

  • I eat a peanut butter sandwich on white bread with coffee and sugar 30 minutes before a run. After my run I have a glass of milk and a banana.

  • I like to run with an empty tank. Then I eat about 45-60 min. afterwards…I like to let the furnace continue to burn first. I eat egg whites & Kellogg’s All Bran Buds w/skim milk.

  • Hi, Thank you so much for posting all 6 parts abt 10k run. I am quite a novice and I am running for hardly 1.5 month now… I have a 10K run on 12th Mar.. I wanted to ask you that currently i am able to jog 6 km in a steady pace, do i have to train 10 km while training as well? In one of the the video you mentioned abt tapering, so how to train in last 4-5 days from the d -day? Please do reply, it will be great help for me. I super excited and bit nervous for this run..

  • Guys…here i must strongly disagree…Please check channel of Thomas Delauer, Fledge fitness or Dr. Eric Bergs channel…topic is INTERMITENT FASTING… which i have been doing for years and running on empty stomach 25 or even 30 hours fasted quite a big weekly loads of mileage and races also… feeling great and performing best times each year as i go with this…please do not follow this mainsteram old scholl idea that breakfast is the most important or you just have to be snacking each 3 hours… it is basicly tottally against how our body is designed:-)

  • Everyone talks about fasted cardio somehow burning more fat bla bla bla…for me, the best thing about running before breakfast is the reduction in GI issues when you head out. Otherwise I need about two hours.

  • i did sign up for the remote run! so inspired by your videos! �� hoping run10feed10 will extend to other parts of the world like here in Asia.

  • Caroline, where is Jesus in your teaching? What happened?
    Listening to you, one can think that one can have a good life without Him… How come you are teaching like this? What happened?

  • Thank you mam, I run 5k once aweek it seem I didn’t inprove my speed, maybe from what I eat or time for food to digest, now I know it need from two to three hours, I hope my speed can improve

  • This explains shopping addiction for people who have high anxiety. It’s the pursuit of the object. They don’t care about owning the actual object, just the acquisition.

  • A fork-mashed banana with a spoonfull of honey on a slice of bread, an hour before my morning long runs is what i eat usually. Through the runs, I drink adequately, take care of my sodium and potassium through electrolyte drinks instead of water as i sweat a lot and finally eat or drink around 200kcals every 1,5 hours. Usually I start with an energy drink such as “4Move” and later on i eat bars. I prefer “Nature Valley Oats & Honey” witch digest easily and have plenty of sodium. No stomach problems, no side-stitches, no dehydration.

    If the run is less than 60-90 minutes i run fasted with just a 0 Calorie electrolyte drink and plenty of water throughout the run but i do carry a gel, just in case I overestimated myself..

    For interval training sometimes I drink an energy drink before if I did not have a good breakfast.

    Sometimes if i’m in a harry and i’m fasted, or feel that need some energy, i just eat a full spoon of honey before leaving home.

    That’s all my wisdom. Bear in mind that I run at mornings and i do not drink coffee. After the runs I go to the gym twice per week and after gym is lunchtime so i don’t eat anything in between activities, except sometimes a small piece of dark choc or a banana, plus plenty of water or more electrolytes if it was hot and sweaty.

    I really enjoy your videos, well made and to the point. Keep up the good work!
    Thanks.

    P.S. Wow! i really wanted to share…

  • 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

  • I usually do a 16h fasting from 10 pm to 2 pm and then i have a complete lunch (carbs proteins veggies fruit) and then at 7:30/8pm i go for my run and then i have dinner at 9:30pm. But i was trying to change the run time to around 9/10 am.. trying to figure out how to do that..

  • 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 work from 3am-10am and get home by 10:30 or so. I usually eat a 1000 calorie breakfast consisting of eggs, bagel, peanut butter, olive oil, avocado and some samosas or muffin with coffee. Wait one hour, and i can run no problem. In fact, ill still feel starving an hour later:)

  • 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.

  • After my morning practice my usual breakfast is oatmeal with corn flakes, one to two bananas, milk, a tablespoon of chia seeds and some honey it tastes really good but I want to have a little more of different breakfast options

  • I work from 3am-10am and get home by 10:30 or so. I usually eat a 1000 calorie breakfast consisting of eggs, bagel, peanut butter, olive oil, avocado and some samosas or muffin with coffee. Wait one hour, and i can run no problem. In fact, ill still feel starving an hour later:)

  • Generally speaking I am not a morning person eater. Even on normal days I usually don’t develop an appetite till 11 12 o’clock. My usual morning routine only involves a cup of strong tea. As for early morning race days with added stress: I dissolve all my gels in water + a Snickers bar.

  • I often get stomach problems when I run but because I run everyday in the afternoon due to school timings I some times find it hard to fit in nutrition and be able to run with comfort. I have done the trial and error thing but one time something may work but the next time it may not so I think it is so hard to get right!! Well core stability help keep everything stable or is that a myth?

  • For me, the most important is to completely avoid any milk product before intense training or competition. Its been like that my hole life.

  • 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)

  • I eat a peanut butter sandwich on white bread with coffee and sugar 30 minutes before a run. After my run I have a glass of milk and a banana.

  • 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.

  • My race is within a week…10km waiting for me. I’ll surely will be trying out the food you show here.
    Oh…I’ll make a video about opening blenders:-):-)

  • Maybe whats about a video with most prefered recipes from GTN described in it? Like the question before from @TezAllez but maybe the rices waffles added from GCN? Or a GTN Cookbook?

    Personally I only use a shake before run or swim if needed. Otherwise I eat regularly three times about the day and usually do not need any extra before training.

  • My fav snack about 90 mins before a workout is a banana, spread with peanut butter, drizzled with honey and wrapped in a whole grain tortilla. Heaven!

  • A fork-mashed banana with a spoonfull of honey on a slice of bread, an hour before my morning long runs is what i eat usually. Through the runs, I drink adequately, take care of my sodium and potassium through electrolyte drinks instead of water as i sweat a lot and finally eat or drink around 200kcals every 1,5 hours. Usually I start with an energy drink such as “4Move” and later on i eat bars. I prefer “Nature Valley Oats & Honey” witch digest easily and have plenty of sodium. No stomach problems, no side-stitches, no dehydration.

    If the run is less than 60-90 minutes i run fasted with just a 0 Calorie electrolyte drink and plenty of water throughout the run but i do carry a gel, just in case I overestimated myself..

    For interval training sometimes I drink an energy drink before if I did not have a good breakfast.

    Sometimes if i’m in a harry and i’m fasted, or feel that need some energy, i just eat a full spoon of honey before leaving home.

    That’s all my wisdom. Bear in mind that I run at mornings and i do not drink coffee. After the runs I go to the gym twice per week and after gym is lunchtime so i don’t eat anything in between activities, except sometimes a small piece of dark choc or a banana, plus plenty of water or more electrolytes if it was hot and sweaty.

    I really enjoy your videos, well made and to the point. Keep up the good work!
    Thanks.

    P.S. Wow! i really wanted to share…

  • Generally speaking I am not a morning person eater. Even on normal days I usually don’t develop an appetite till 11 12 o’clock. My usual morning routine only involves a cup of strong tea. As for early morning race days with added stress: I dissolve all my gels in water + a Snickers bar.

  • I can only handle a LIGHT snack no less than 4 hrs before VIGOROUS activities. Yes, I exercise mostly on an empty stomach or I will just throw up.:)

  • All that shit you mentioned at the beginning of the video, it might be breakfast in USA, but not in more food-civilized countries.
    It’s at best deserts and contains nothing good for you.
    Fasted training is ok, but dont make it hungerrunning.

    Oatmeal, with assorted nuts and seeds and dried fruits.
    In training, more fruit.
    Types of nuts and fruits can vary pr. week.
    Before competition, more outmeal and granulated 70+% dark chokolate and then boiled with water and taken with protein.
    Oh I forgot, eggs are great!
    To get enough wegetables, I make a lot of wok-style food, with all sorts of different vegetables. The more the better!
    There is no “one superfood”.

  • 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.

  • I’m a marathoner 2/3 marathons a year. I eat Steel Cut Oatmeal cooked in slow cooker 8.5hrs overnight. Crushed walnuts, flaxseed,hempseed,blueberries, bananas and organic peanut butter.

  • I watched this video 15 minutes before midnight… I am quite exciting for the next morning. It’s not about training cause tomorrow is my rest day.
    I am exciting about breakfast…:-P

    #Thx You are awesome ��

  • I looked into this but I can find very little on the subject, can a shake be a daily meal? I always add some kind of fiber and whole food ingredients along with my powders but my concern is that blending changes how fast it’s digested. I’m wondering if an entirely blended meal because a blood sugar bomb even if it is really high in protein.

    If blending is the #1way Im getting my vegetables for instance, is that ideal, benign, or harmful?

  • Undeliverable BS I am a carnivore and have not problem with energy, eating carbs and drinlinking sports drinks is the last thing you need

  • it depends on the workout and what I am training for. It is hard to beat porridge with a good variety of nuts, berries and banana. That is a healthy mix of slow cards, protein and fats. One really good thing that i use is a mix of beet juice and coconut water. great for nitrates, energy and electrolytes. coconut water contains sodium, potassium, calcium, magnesium, and phosphorus! a great Summer drink for runners.

  • Thank you for the helpful tips!!! I usually have a good snack (corn cake and a turkey slice or a slice of bread with tahini and half a banana) 75 minutes before my run. Could I ask a question? As far as hydration goes for a 5K run how much water would you recommend during the run?
    Keep up the good work:)