Eating Right, Running Well
Nutrition is a major part of the training process. What you fuel your body with and when you choose to eat can without a doubt have a serious impact on your running. If you fill up with junk, there is a pretty good chance your performance will suffer. When you focus on eating better for you foods your energy levels, and therefore your running, will improve!
Figuring out what exactly you should eat can be tricky and for some, it can be an overwhelming task. With that in mind, I pieced together a little cheat sheet for you all that includes what types of things you should be eating and when you should eat them. I hope you find it helpful!
Pre Run
What to Eat: Some form of easily digestible carbohydrate. For runs shorter than an hour, a simple slice of whole wheat toast with a smear of nut butter is perfect. Gives you energy without weighing you down. For longer runs, you can simply up the amount of intake. So, instead of one piece of toast, go with two. I also like to add half a banana if I’m going reaaallly far, say 15 miles or more.
When to Eat: About 30 minutes before you set out. This gives your body time to digest and get all that lovely glucose from the carbohydrate into your bloodstream. Glucose=energy!
An oatmeal pancake with peanut butter is also a great pre run choice.
Mid Run
What to Eat: If you are running for less than an hour, you don’t need a thing. However, if you are going over an hour you need some sort of fuel as you go. Otherwise, you’ll run out of gas and hit the dreaded “wall”. I usually go for the GU mint chocolate flavor.
When to Eat: When running anywhere from 8-10 miles, I take one at the half way point. If going further, I usually pop one every 45 minutes.
Post Run
What to Eat: If you have only gone a few miles, say 4-6, you don’t necessarily need to refuel. Your next planned meal should be just fine. But, if you feel like you are about to gnaw off your own arm, grab a handful or nuts such as almonds to keep your hunger at bay.
If you have gone anything over 7 or 8 miles, you need to get some fuel in you as soon as possible. Ideally, you want some carbs and protein. The perfect post long run snack, in my book, is chocolate milk! It has that stellar carb/protein balance which puts your muscles on the fast track to recovery.
When to Eat: For shorter runs, if possible, your next meal. For longer runs…ASAP!
Of course, these are all things that have worked well for me and may not necessarily work well for you. Every person is different and we each have our own particular needs. Do what feels right for you and your body.
Get more recipes and tips from Ashleigh on her blog, Simple Honest Real!
The ICEdot Crash Sensor attaches to a helmet and notifies emergency contacts of a crash and your location. Be the first to own one. Sign up for our Crash Sensor newsletter and we'll email you when it's ready to purchase.
14 Comments
Nicholas L. Norfolk
March 29, 2012Nutrition cannot be ignored. I hear people say, “I run, so I can eat whatever I want.” Living by that rule, one can easily see a lack of performance due to not optimizing one’s body. I know there are some that live by it and still do well. Imagine what they could do if they played closer attention to their nutrition.
This is a good topic to discuss. Thanks for sharing your thoughts and recipes.
Ashleigh
March 30, 2012I couldn’t agree more! Thanks for reading!
George Berg
October 25, 2012Great Reda Ashleigh, like Nicholas stated, when I was running 120 to 140 a week in college and shortlt out, I thought his statement,, I can eat everything I want “I;m 6-2 and weigh 150,,Ican’t eat enough.. Wish I would of known nutition way back then until just catching on in the last 16 months. My nurtition club will actually open Nov 15th in downtown Raleigh. Keep up the good reads.
Ashleigh
November 1, 2012Thanks! Good for you and good luck!
Greg Wobb
October 25, 2012I agree with everything in this post. Carbo-loading up to five days and even more (up to three weeks) for marathoners or before a big race is a benefit to all runners and is a must to be competetive. The trick for me is to slowly decrease my workout intensity so I am still able to tap in to some of my Glycogen stores during the pre-race week, while at the same time increasing carbohydrate intake so when race day arrives you are fine tuned, or in full storage capacity to tap into the extra build-up of glycogen. Not carbo loading properly or at all in some cases puts runners at a terrible disadvantage going into a race. Glycogen stores are the easiest way for your body to tap into the energy that you have been building over the past week(s) up to the race. I am running in a 10.4 mile race this Sunday so I have been carbo loading and decreasing my intensity for the past five days. My last run of any length (10 miles) was on Saturday Last week. Since then I have run only three days and all runs have been similar in length but varied in intensity.
Ashleigh
November 1, 2012I’m glad you agree! Sounds you’ve got it going on. Keep it up!
Chip
November 1, 2012I have a question on the chocolate milk… I’ve heard that it has near the optimal balance of carb/protein, however I’ve also heard that the caesin/sugar that those come from is far from optimal. If you had to choose the optimal carb/protein mix what would you recommend or does it even really matteR?
Ashleigh
November 1, 2012Great question! Yes, chocolate milk does have a little extra sugar but I don’t sweat it. If chocolate milk was my only source of milk and I drank it all day every day then it wouldn’t be a great idea. However, when I simply use it as a recovery drink every once in a while then I don’t see it as a problem. Also, it is delicious!
Sariah
November 1, 2012Thanks Ashleigh! Great advice for the novice runner. I’ve always wondered how much is enough before a long run. From reading your post, it appears that you don’t necessarily have to take in a ton of carbs pre-run. Helpful information!!
Ashleigh
November 1, 2012I am so glad you found this helpful! Always happy to help!
kiyul
November 3, 2012Perfect simple direct
Ashleigh
November 4, 2012Thanks for the kind words!
Valerie
November 25, 2012Nice, info! I’m one of those who runs 25miles a week , and I think I can eat watevers..:/
Common Running Mistakes » Oklahoma Sports & Fitness Athlete Blog | Running | Triathlon | Cycling | Fitness | Martial Arts | Powered by Oklahoma Sports & Fitness Magazine
May 4, 2013[...] throw in a banana too. To learn more about pre, during, and post run nutrition, check out another article I have [...]