What is the best thing to eat before running? TOP 5 products
We will also tell you what snacks you should eat after a workout.
You've got your favorite sports bra on and your playlist ready to keep you motivated until you reach your goal. All that's left to think about before your next run is what you're going to eat. What's the best thing to eat before your run? And what should you eat after?
MigNews shares nutritionist Lon Ben-Asher's tips to help your body reach your mileage and speed goals.
What is better to eat before running: 5 options
- Oatmeal. Considered a complex carbohydrate, oats provide a steady stream of energy, don’t spike blood sugar, restore glycogen levels, and ultimately prevent a “sugar crash.” We recommend eating a bowl or porridge with natural ingredients 1.5-2 hours before your run.
- Quinoa: Quinoa is a great pre-run food, usually easy on the stomach and provides quick energy and protein.
- Whole wheat pasta. Pasta is rich in carbohydrates, which are the main source of fuel for endurance activities like running. Carbohydrates help replenish glycogen stores in your muscles, providing energy for long runs.
- Sweet Potatoes: The combination of carbohydrates and potassium makes sweet potatoes a great pre-run snack. To eat them before your run, bake them and then sprinkle them with a little salt.
- Brown rice: A great source of complex carbohydrates, brown rice provides long-lasting energy thanks to its low glycemic index. It is also easily digested by the stomach, making it a great option for nutrition during marathon training.
How long before a run should you eat?
The timing of your meal depends on whether you’re running a short or long distance. “For a long run, a balanced meal high in complex carbohydrates, moderate in protein, and low in fat should be consumed about two to three hours before your run to ensure proper digestion and optimal fueling,” shares Ben-Asher. “For a short run, it’s better to eat a smaller meal or snack high in simple carbohydrates to provide a quick energy boost over the next 30 to 60 minutes.”
What is better to eat before running: taboo foods
Among the foods Ben-Asher recommends avoiding before a run are:
- Burgers: “Can lead to lethargy as they take longer to digest due to their high fat content.”
- Baking. “Causes a quick burst of energy followed by a crash due to metabolic imbalance.”
- Brussels sprouts. “May contribute to bloating, increased gas, or digestive distress due to high fiber content during running.”
- Cheese. “Slowly digested and leads to lower energy levels.”
- Hot sauce. “May cause gastrointestinal upset, indigestion, and/or reflux.”
What should you eat after a workout?
Preparation for the next workout starts as soon as you finish the current one. And nutrition plays a big role in how well you recover between workouts. It doesn't matter what type of run you do—refueling is just as important after a long run, an interval session, or an easy run.
The golden window is the 30-minute mark, and it's important to consume what your body needs to kick-start the recovery and adaptation process after your workout. As with pre-runs, you should aim to consume around 1-1.2g of carbs per kg/bw, but protein (0.4g per kg/bw) is also key to helping your muscles repair and grow. If it's not mealtime, eat a recovery snack to kick-start the important replenishment process.
The following snacks provide good carbohydrate and protein intake:
- Flavored milk and cereal bar.
- Greek yogurt and granola.
- A protein shake made from dairy or oat milk or a protein bar.
The recovery process is continuous, so your post-run snack shouldn't end there. Make sure it's followed by a solid, balanced meal within two hours of finishing your workout, and repeat if you're doing a double-day workout that might include a second run, strength training, or cross-training.
Properly following the basics of nutrition before and after a run will allow you to get the most out of your workout.
Is it really beneficial to run every day? Or, on the contrary, is it dangerous? We suggest you analyze the advantages and disadvantages.