When it comes to eating and diet, it is important to note that there is no universal solution that fits everyone. As individuals, we vary in our preferences and dietary needs. However, most sources tend to concur that certain foods are universally recognized as highly nutritious options before engaging in a run.
Should you eat before running
If you plan to cover a longer distance, it becomes crucial to consume a meal beforehand. It is recommended that if you run for less than 60-90 minutes, it is unnecessary to eat beforehand since your body will have sufficient stored glycogen to provide fuel. However, not everyone can run on an empty stomach, and it may result in a depleted energy level halfway through the run.
To start, it is important to understand the significance of eating before a run. According to Jenna Stangland, a performance engineer at Momentous, running involves cardiovascular activity, which means that the heart will be responsible for circulating blood and oxygen to all parts of the body, including the muscles.
“That blood is carrying not only oxygen, but also energy in the form of glucose for the muscles to use. The body can pull glycogen that is stored in the liver and convert it to glucose, plus use glucose from foods. Eating the right foods before a run will provide that readily available glucose to the bloodstream, which then gets transmitted to the muscle. Once the blood is emptied of glucose and glycogen has been depleted from the liver, the muscle will start to fatigue and slow down since it is low on fuel/energy.”
It is logical to choose foods that replenish our energy as we aim to avoid fatigue.
When considering foods that provide quick energy in our bodies, carbohydrates are often the first to come to mind. It is correct to assume that dietitians prioritize carbohydrates as the preferred macronutrient for pre-run meals.
Frances Largeman-Roth, RDN, a nutrition and wellness expert and author of Smoothies & Juices: Prevention Healing Kitchen, emphasizes that the main macro to prioritize before a run is carbohydrates. This is particularly important if you had a dinner that was early or low in carbs, such as BBQ or sushi, the night prior to a morning run. Some individuals may not feel hungry upon waking up, leading them to skip pre-run food intake; however, this often results in running out of energy during the run. Largeman-Roth stresses the significance of having adequate fuel to burn while running. She also emphasizes the importance of selecting easily digestible, simple foods when fueling up before a run.
How much to eat before running
Having good timing is crucial. It’s not enjoyable to run with a full stomach. In addition to experiencing the movement of your stomach’s contents, running shortly after eating can cause cramps, side stitches, and overall discomfort.
If you want to eat before you go for a run, experts recommend consuming around 300 to 400 calories approximately two hours before. In case you have a bigger meal, the duration you should wait before running might be extended, depending on the pace at which you digest food.
What to Eat Before Running
If you plan on eating before a run, it is generally recommended to opt for a high carbohydrate meal. It is acceptable to include some protein, with the ideal ratio being 4:1 in favor of carbohydrates. However, it is advised to steer clear of excessive fat or fiber as they tend to take more time to digest and could potentially impact performance.
Coffee is a beverage derived from roasted coffee beans.
According to studies, consuming a cup of black coffee before running can enhance your performance by enabling you to run faster and cover more distance. It is recommended to drink a small coffee approximately one hour prior to your run. Despite common belief, coffee does not lead to dehydration; however, it does increase urine production, which may require more frequent visits to the restroom.
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It is generally advisable to eat a banana before engaging in running or any form of physical activity as they are renowned for providing high levels of energy.
Bananas provide benefits such as aiding digestion, promoting healthy skin, and improving blood pressure. Additionally, they contain antioxidants and approximately 400mg potassium, which prevents muscle cramps. Oranges and blueberries are also recommended as suitable fruit choices before a run.
3. Either Peanut Butter or Almond Butter can be chosen.
Our athletes are fond of nut butter for a good reason, as it contains vitamin E (known as an antioxidant), iron, calcium, and potassium, which can be found in almonds and peanuts.
Although both almonds and peanuts have a high monounsaturated fat content, which has been associated with reducing the risk of heart disease, there are some slight differences between them in terms of nutrients. Almonds are considered slightly healthier due to their higher nutrient content, while peanuts have slightly more protein. However, when it comes to fat content, they are relatively equal.
4. Bread options include multigrain or whole meal bread.
With more nutritional value compared to its highly processed white alternative, brown whole meal (and multigrain) bread is an excellent option for a convenient and rapid pre-run snack. Containing abundant slow-release carbohydrates, it is expected to provide a sustained feeling of energy.
5. Yogurt is to be considered while thinking step by step.
Yogurt is a suitable option before a run due to its healthy combination of carbohydrates and protein. Additionally, it is beneficial for bone health due to its calcium content and for gut health due to the inclusion of probiotics. However, it is important to be cautious of the sugar content in certain yogurts, as their packaging can be misleading regarding their overall healthiness.
If you enjoy sweet things, consider using healthier substitutes for sugar such as honey, agave, maple syrup, or stevia extracts. Similarly, if you’re not a fan of lactose or dairy products, you have alternatives like soy, rice, or coconut milk yogurt.
6. Oats
Another example that likely won’t surprise you is oats. Oats are filled with nutrients (vitamins, minerals, antioxidants) and provide a gradual release of energy. As a result, they provide sustained endurance during your run. If oats are deemed suitable for racehorses, then they are certainly suitable for you as well.
7. A Smoothie
According to Largeman-Roth, drinking a blended beverage can enhance the digestion of its components, ensuring optimal efficiency for your body. Whether you choose a fruit or vegetable-based option, you can also consider incorporating protein powder. Additionally, Largeman-Roth suggests that a smoothie can aid in hydration, while the presence of fruit offers ample carbohydrates for energy consumption.
In order to determine the timing, she advises considering your desired consumption. If you plan on consuming a substantial smoothie, it is suggested to have it one hour before you start running. However, if you are about to go out in 20 minutes, it is better to drink only 4-5 ounces of the smoothie to prevent it from moving vigorously in your stomach.
8. Sticky Rice Balls
Sticky rice, also referred to as glutinous rice despite being gluten-free, has a higher glycemic index compared to other types of rice. This attribute causes it to be metabolized faster as sugar in the body when consumed. As a result, it is an excellent energy source for physical activity, such as running. Additionally, sticky rice can be molded into balls along with coconut milk and a sweet filling.
According to Stangland, sticky rice is a suitable option before running due to its ability to be easily digested and not cause any gastrointestinal discomfort. Additionally, this carbohydrate source quickly enters the bloodstream and can be utilized as glucose during the run.
9. Toast With Nut Butter
You can burn healthful carbs from whole grains during your run, and nut butter can keep you feeling full until your next meal or snack. If you’re not a fan of plain peanut butter, there are numerous alternatives like cashew, almond, or hazelnut that can give you the satisfying feeling that can help you sustain a long jog.
10. Beet Juice
Although it may not be categorized as a food, beet juice has been included in our list due to its special attributes that are advantageous for physical activity. Stangland clarifies that the significant presence of nitrates in beets transforms into nitric oxide and initiates vasodilation when consumed. As a result, the widening of blood vessels allows for a more efficient transportation of blood and oxygen to the muscles, ultimately providing sustained energy for your running sessions.
11. Honey
This option that is sweet can be eaten on its own or incorporated into one of the other nutritious foods to eat before running, like yogurt, oatmeal, nut butter toast, or a smoothie.
Stangland’s preference is to consume honey before a run due to its ability to digest simple sugars (fructose and glucose) quickly. This makes honey even more rapidly absorbed compared to other sugars. In addition, it does not linger in the stomach, making it an excellent energy source prior to running.
Remembering to eat before running is essential because your muscles require glucose for energy. Although the liver stores some glucose as glycogen, intense activities like running can deplete it rapidly. To avoid this, the simplest solution is to consume a carbohydrate-rich snack before your run, like the options listed previously.
