Tasty Tuesday: Pre-Run Nutrition

For beginner runners, it can be tricky to figure out exactly what to eat before a run. Too little and you might feel weak halfway through; too much, and you risk feeling sluggish or heavy. But don’t worry, getting the right fuel in the hours leading up to your run doesn’t have to be complicated.

In this week’s Tasty Tuesday article, we’ll explore what foods work best before a run, how long before you should eat, and how to tailor your meals depending on your running goals. Whether you're gearing up for a quick jog or an afternoon long run, these tips will help you optimise your performance and enjoy your run to the fullest.

Timing Is Everything

Before diving into what to eat, it’s important to consider when to eat. Ideally, you should aim to have a small meal or snack 1 to 2 hours before your run. This gives your body time to digest and convert food into usable energy. If you're in a rush and can only eat 30 minutes to an hour before your run, opt for something light and easily digestible.

For longer runs, particularly those over an hour, consider eating something a bit more substantial. Just be mindful of timing, eating too close to your run may leave you feeling uncomfortable.

Focus on Carbs for Energy

Carbohydrates are your body’s main source of energy during exercise, so they should form the bulk of your pre-run meal. Complex carbohydrates provide a slow and steady release of energy, while simple carbs can give you a quicker burst if you’re doing a short, intense workout.

• Complex Carbs: Foods like oats, sweet potatoes, whole grains, and brown rice provide sustained energy over time. These are great choices if you’re heading out for a longer run or if you want to feel energised for the entire duration of your workout.
• Simple Carbs: For shorter runs or if you need an immediate boost, you can go for fruit like bananas, apples, or oranges, which are easily digested and quickly converted into energy.

Keep Protein and Fat Moderate

While protein and fat are important for overall recovery and health, it’s best to keep them moderate before a run. High-fat or high-protein meals can be harder to digest and might make you feel sluggish, so it’s better to save these for after your workout.

A small amount of protein can help support muscle function, but try not to make it the main focus of your pre-run meal. Some examples of light protein include a dollop of Greek yoghurt or a small slice of turkey or chicken.

Stay Hydrated

Hydration is just as important as food when it comes to pre-run nutrition. Dehydration can make your run feel more difficult and even lead to muscle cramps. Drink water throughout the day to ensure you're well-hydrated, but be mindful of drinking too much right before a run, as this can leave you feeling bloated.

If you’re heading out for a long run, you might want to consider an electrolyte drink or coconut water to replenish any electrolytes you might have lost overnight or during the day.

Pre-Run Snack Ideas

Here are a few simple pre-run snack ideas to help fuel your body:

• Banana and a spoonful of peanut butter: A great combination of carbs and a bit of protein and fat.
• Oats with a drizzle of honey: This provides slow-releasing carbs that will fuel your run without weighing you down.
• Wholegrain toast with jam: A quick and easy carb boost for a morning run.
• Greek yoghurt with fruit: A small serving of protein and carbs to give you steady energy.
• Apple with almond butter: A light snack that combines carbs with healthy fats for a satisfying pre-run bite.

What to Avoid Before a Run

Not all foods are ideal before a run, and certain choices can leave you feeling bloated, heavy, or uncomfortable. Here are a few things to steer clear of in the hour or two leading up to your run:

• Heavy, greasy meals: Foods like fried chicken or creamy pasta may be difficult to digest and could leave you feeling sluggish.
• Dairy-heavy snacks: While dairy is great for post-run recovery, consuming large amounts of cheese or milk before running can sometimes lead to stomach upset.
• High-fibre foods: Beans, lentils, and cruciferous vegetables like broccoli and cauliflower are healthy, but they can cause digestive discomfort if eaten right before exercise.
• Sugary snacks or drinks: While they might give you a quick burst of energy, sugary foods often lead to a crash and leave you feeling sluggish midway through your run.

Listen to Your Body

Everyone is different, so what works for one runner might not work for another. Some people can run on an empty stomach, while others need a full pre-run meal to feel energised. It’s important to pay attention to how your body reacts to different foods and adjust accordingly.

If you feel sluggish or heavy after a certain meal, try a lighter snack next time. Conversely, if you’re running low on energy during a workout, consider adding a bit more carbs or hydration into your routine.

In Summary

Pre-run nutrition is all about finding the balance that works for you. Focus on carbs for energy, keep protein and fats moderate, and make sure you’re well-hydrated before hitting the pavement. With a little experimentation, you’ll discover the ideal pre-run meal or snack that fuels your body without weighing you down.

By choosing the right foods and timing them well, you’ll be setting yourself up for a more enjoyable and effective run, whether you're just starting out or working towards your next race.