Nutrition Before a Run

What to Eat Before an Easy or Long Run

Finding out which foods to eat before running can be a challenge, especially if your distances and efforts vary from day to day. Finding what works for you may take a few tries to nail down the best fueling for you as it's different from person to person. 

• Easy runs. Some fluids and electrolytes. Maybe a piece of fruit or whole-grain crackers, if you're hungry.
• Hard runs, speed work. Simple, clean burning carbs will help here. Sports drinks, toast with jam and bananas will all work.
• Long runs. Complex carbs will keep your energy up. Aim for a carb-heavy meal a few hours before, and add a bit of protein and healthy fats. Think overnight oats with a scoop of almond butter.

Eating a full meal three to four hours before your run should give you enough time to digest before heading out the door.  A general rule is to eat 100 to 200 calories for every hour you have before your workout. Whether you’re logging your Sunday long run or crushing a track workout, carbs will give your body an easy-burning fuel source. Foods that are high in fat, fiber and protein typically cause the most GI problems. 

Read more about what to eat before running here.  https://www.fleetfeet.com/blog/what-to-eat-before-running