Whether you’re a seasoned runner or just starting out, what you eat before and after a run can make a big difference in how you feel and perform. The right nutrition can fuel your workout, enhance your recovery, and help you reach your running goals. But with so much information out there, it can be tricky to know what’s best. Here’s a guide to help you navigate your pre- and post-run nutrition from RunThrough:
What to Eat Before a Run
The key to eating before a run is to choose foods that provide energy without weighing you down. You want something that’s easy to digest and gives you the fuel you need to perform at your best.
- Timing Is Everything
- 1-2 Hours Before a Run: If you have time for a small meal, aim to eat something that combines carbohydrates and a little bit of protein. Carbs provide the energy you need, while protein can help sustain that energy.
- 30-60 Minutes Before a Run: If you’re short on time, opt for a light snack that’s high in carbs and low in fat and fibre, which can be easier on your stomach.
- Pre-Run Meal Ideas
- 1-2 Hours Before:
- Oatmeal with a banana and a drizzle of honey
- A slice of whole-grain toast with peanut butter and a few slices of apple
- Greek yogurt with some berries and a sprinkle of granola
- 30-60 Minutes Before:
- A banana or an apple with a small handful of nuts
- A piece of toast or a small bagel with jam
- An energy bar or a small smoothie made with fruit and water
- Stay Hydrated Don’t forget to hydrate! Drink water throughout the day, and have a small glass 30-60 minutes before your run to ensure you’re well-hydrated without feeling too full. If dehydration is something you’re concerned about, or being too full of fluids during your run, consider taking a hydration tablet like the ones offered by Nuun.
What to Eat After a Run
After a run, your body needs to replenish glycogen stores and repair muscle tissue. Eating the right foods can help speed up recovery, reduce muscle soreness, and prepare you for your next workout.
- The Golden Window
- Within 30-60 Minutes Post-Run: This is the optimal time to refuel. Aim to eat a balanced meal or snack that includes both carbohydrates and protein. The carbs help replenish your energy stores, while protein aids in muscle repair.
- Post-Run Meal Ideas
- Quick Snack (Within 30 Minutes):
- A smoothie made with fruit, Greek yogurt, and a scoop of protein powder
- A slice of whole-grain toast with avocado and a boiled egg
- Chocolate milk (a runner’s favourite for its perfect carb-to-protein ratio)
- Larger Meal (Within 60 Minutes):
- Grilled chicken or tofu with quinoa and roasted vegetables
- A turkey and cheese sandwich on whole-grain bread with a side of fruit
- Stir-fry with lean protein (like chicken, tofu, or shrimp), mixed veggies, and brown rice
- Hydration and Recovery Rehydrate with water, and consider a sports drink if your run was particularly long or intense. Adding a pinch of salt to your water can also help replenish lost electrolytes.
Listen to Your Body
While these guidelines are a great starting point, it’s important to listen to your body. Everyone’s digestive system is different, and what works for one runner might not work for another. Pay attention to how different foods make you feel and adjust your pre- and post-run nutrition accordingly.
Final Tips
- Experiment on Training Runs: Don’t try new foods right before a race. Use your training runs to experiment with different meals and snacks to see what works best for you.
- Keep It Simple on Race Day: Stick to familiar foods that you know sit well with your stomach and provide the energy you need.
By fueling your body properly before and after your runs, you’ll set yourself up for success. You’ll have more energy, recover faster, and be ready to tackle your next workout with confidence. Happy running!