And because we all tolerate foods differently, there is no one-size-fits-all when it comes to prerun fueling (sorry!). That said, there are some general guidelines to follow as you prepare a prerun snack or meal.
If the workout is easy to moderate (not an interval day) and under 60 minutes, you don’t necessarily need to eat; your body has enough stored glycogen to fuel that type of run. If you know your body needs fuel, like if you feel hungry before lacing up, the options here will ensure you get enough energy without an upset stomach. If the workout is longer or more intense, you can and should eat something small.
After a workout, you should always eat something to replenish your stores and jump-start recovery. It’s important to refuel within 30 to 60 minutes of finishing a workout. Aim for a 3:1 carb to-protein ratio. Try options such as a protein shake with fruit, a bagel with protein (such as an egg or peanut butter), or cereal and milk.
Whether you decide to eat before or after a workout, these fueling options will help energize you to run your best (and keep your stomach happy), no matter the distance.
FROM BETHLEHEM PENNSYLVANIA
CREDENTIALS, FORMER NUTRITION AND TRAINING EDITOR FOR RUNNER’S WORLD, AUTHOR, RUNNER’S WORLD VEGETARIAN COOKBOOK
NUTRITION PHILOSOPHY EVERYTHING IN MODERATION
FAVORITE RUN FUEL STRAWBERRY CLIF BLOKS
GO-TO PRERUN SNACK NOTHING BEFORE RUNS SHORTER THAN 10 MILES, HALF A BANANA BEFORE A 10-MILER
FAVORITE DISTANCE 10 MILES FOR A RUN, 5K FOR A RACE
GO-TO POST- LONG-RUN MEAL HOMEMADE BUTTERMILK WAFFLES AND COFFEE
BODY ACCEPTANCE ADVICE THANK YOUR BODY FOR WHAT IT’S DONE FOR YOU.
What to eat before a long run
This story is from the Issue 3, 2021 edition of Runner's World.
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This story is from the Issue 3, 2021 edition of Runner's World.
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