What To Eat Before A Run | Pre Running Nutrition Tips
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- เผยแพร่เมื่อ 25 ก.ค. 2024
- Choosing what to eat before a run and when to eat before a run, is something that troubles many runners out there! It's a question that many of us are still trying to answer, so Heather is here to help go through all your nutrition options before you go running!
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What do you eat before going for a run? Let us know!
Global Triathlon Network If it's a morning run, nothing. Evening run, whatever I've eaten up to about 2 hours before. Maybe that's why I'm running over 8:30min miles!!🤣🤣
I run on morning and usualy eat some fruit such as strawberry, banana, kiwi. Some time I use snack.
banana shake always
I've been doing 2.5 hour runs in the morning off no food since night before (no special meal) these runs only in HRZ2 so guess I'm using fat reserves. Make sure ive had something before anything more intense
bananas!!! sometimes coffee
Currently training for Manchester Marathon. Before my early morning easy runs (6am), which are approx 6-8 miles, I would have half a banana and some water. I may have a full banana and some water before my early midweek session too. Before my long runs on Sundays - as well as being well-fed the day before - I would have a pot of yoghurt, a banana and water and also bring a gel depending on the mileage.
After a long run, I like to whip up a nice big omelette with spinach and cheese.
I should say that 90% of my runs are done in the wee small hours of the morning, mainly because I like to get it done so the rest of the day is free. It also has a downside though when you're trying to prepare food while also trying not to wake the house up!
Lol due to heartburn and indigestion I need 4 hours after a small meal and at least 5 after a big one. It’s hard to imagine someone eating 15-20 mins before a run unless it’s a gel or similar.
That is a long time but we are all different.
I love waking up in the morning, opening my youtube and checking your vids first
Great video!
Great Job.
Maybe whats about a video with most prefered recipes from GTN described in it? Like the question before from @TezAllez but maybe the rices waffles added from GCN? Or a GTN Cookbook?
Personally I only use a shake before run or swim if needed. Otherwise I eat regularly three times about the day and usually do not need any extra before training.
Nice Video, can you do the same with swimming?
Wow. I have never eaten a pre-race meal. I have been running since elementary school and turn 36 this weekend. Thank you so much for your video. I'm going to:
1>start experimenting with eating before runs to see how it impacts results
2>research "fat adapted" to see if that's me and what it means
Awesome channel, awesome videos, awesome lady. Respect!
Porridge with water & some peanut butter works well for me ideally about a 60 mins before then a banana 15 mins before i leave the door or some Huel 2 hrs before.
Very gooooooood.
awesome, loads of love from india.
Peanut butter and banana on toast 2 hours before and strictly no coffee within that time, I can't even tolerate caffeine in gels so I know I'm more on the sensitive side. I've found banana really good for preventing any stitch too :)
My fav snack about 90 mins before a workout is a banana, spread with peanut butter, drizzled with honey and wrapped in a whole grain tortilla. Heaven!
Otherwise if I have 30 mins or less, just the banana and honey 👍
Would love a how-to video for the granola bars! Oh and the homemade granola....or anything really =)
For the granola bars have a look at GCN.
What I do from time to time is 'guts training'. Which means going for a short but intense workout with your tummy full. You feel like crap, especially when you are new to this idea, but forcing your guts to work with the blood having gone to your muscles, and the whole body shaking (running) results in better functioning during the race. This is especially important in all kinds of ultra events, whrere due to long duration it is almost impossible to go trhorugh them fuelling only with gels. End where you need to est something more 'palpable' and perhaps not sweet.
I know before I go and do a 12 mile run at 11 AM in the morning on weekdays I’ll be like a turkey on wheat have sandwich to get to proteins in the energy to get up and go That’s what helps me out when I go run and even on Sundays when I get up at 5 AM and go running I’m also training for the Iron Man in September
Generally I don’t eat before a run but might have half a banana in the morning. I’ll have a good breakfast eggs, toast and baked beans. And drink water throughout the day or maybe a protein shake for a hard run of 5-7km
Hi is frosties good food to eat before long run or race?. Thanks
What's the recipe for the homemade energy bars? That looked yummy!!!
Look at GCN. Si did the Video some years ago.
th-cam.com/video/jMJEIiWV3VQ/w-d-xo.html
Well I’m doing track and field rn also today I hade a pizza for lunch and track usually starts 4 hours after that I think but I also don’t hydrate a lot becuase I have classes with lots of notes.
Beginner runner - 6 weeks into my 4run a week training schedule. Did 11.5 km today on 1/3Cup 2%yogurt, 1/3Cup oats, 1/2 banana, tiny bit of Sierra trail mix, about 2hrs before run. I’d like to reduce that time, perhaps I should remove the nuts completely to digest more quickly. Nutrition is tricky! Thanks GTN for the info
Thank you for the helpful tips!!! I usually have a good snack (corn cake and a turkey slice or a slice of bread with tahini and half a banana) 75 minutes before my run. Could I ask a question? As far as hydration goes for a 5K run how much water would you recommend during the run?
Keep up the good work :)
actually, if you are going to run it at tempo I wouldn´t recommend any hydration at all. and even if it´s something like a recovery run I would think twice about the added wheight of carrying the bottle and the imbalance it may cause. This, to me at least, is quite irritating, as a result of that I regularly do up to 15k whithout any water. instead I will have about a litre of water and juice 1:1 straight afterwards, as it provides an easily digestable ratio of water to carbohydrates.
I don´t think this is to be recommended either but it sort of works for me
Thank you:)
@@georginakourtesi8432 you're welcome :)
it depends on the workout and what I am training for. It is hard to beat porridge with a good variety of nuts, berries and banana. That is a healthy mix of slow cards, protein and fats. One really good thing that i use is a mix of beet juice and coconut water. great for nitrates, energy and electrolytes. coconut water contains sodium, potassium, calcium, magnesium, and phosphorus! a great Summer drink for runners.
Man I mess porridge Americans don't know what it is, they have oatmeal.
@@rajinbin i tend to just soak it overnight in almond milk in the fridge. no cooking required the next day then unless you want to heat it up in cold weather. mostly cos i'm too lazy to clean the pot after cooking.
@@toirleachomalley3264 I enjoy it hot especially early in the morning when it's cold.
25gms protein chocolate flavour shake with 1/2 a banana and coconut water is my post run recovery drink.
I can only handle a LIGHT snack no less than 4 hrs before VIGOROUS activities. Yes, I exercise mostly on an empty stomach or I will just throw up. :)
Depends on how fast I’m running 8min miles i can eat a lot. 6-7 minute miles better be a few hours
I actually eat small plate of rice sometimes it almost 100 g or less before running cuz im eating only breakfast and lunch no dinner
45 mins before i run, i ate banana or sweet potato!
The best banana oatmeal for drinks fresh lemon juice
This vid was posted two days before the WHO announced the pandemic and the world went to shit. Eerie to see Heather describing training back in normal times.
I don’t eat anything. This forces the body to burn its own fat for energy. I consume my carbs the night before.
Agree. I do this carbo load the evening before my Sunday long run or a PB.
What about just having a gel before you head out?
You can use that if it works for you.
Cant run after eating, gotta wait 2 hours. I just get the cramps , side pain? idk the word :P I run well on oatmeal
That sounds like a side stitch. Oatmeal is the favourite for many, easy to digest.
@@heatherfell_oly For sure, oatmeal is great. Milk and raisins maybe not so much, but thats what I haft to include :P
No food for me less than 60min before a run. Possibly one cup of porridge with berries or nuts, bread, or an oat bar.
Banana and a glass of milk. Milk is cool cause it also hydrates you.
MILES! I EAT MILES!
And a protein bar about a 2 hours before my weekend morning runs.
I follow a ketogenic/low carb approach to endurance sports. So i do all my sessions in a fasted state without bonking.
Aamir nagaria thanks for making this comment! I am similar and people don’t seem to believe me.
Porridge 2 hours before.
I'm a 2-4 hour before run type of person.
Good advice...Your lucky if you can eat anything...I cant have gluten and it's a real pain...
Are you cold, Heather? :-) hehehe
Sadly yes, can't wait for summer!
Water
Everyone talks about fasted cardio somehow burning more fat bla bla bla...for me, the best thing about running before breakfast is the reduction in GI issues when you head out. Otherwise I need about two hours.
Aaron C same here but I need more like 4 hours after a smaller to mid size meal. I hate being a slave to GI, heartburn acid reflux issues.
Or a bowl Grapes n berries
Tried grapes and that didn't end up well. I was looking for a toilet in the middle of a half marathon :(
@@sinancetinkaya Vegan Power ive ran 2 halfs on empty n felt dne wayy better
Where’s Fraser?
Neither GTN nor Fraser talking about it.
GOGGINS eats souls before a run
Lololol
Before i go to run, in the morning i eat a big meal of break fast and after a couple of our 1 banana with honey
Eating before a run"! No thanks to that. I eat afterward. My body cannot handle it. But then my max is 10k
google difference between jam and jelly.
They're the same, just the difference between us and the USA.
@@heatherfell_oly Google says the difference is the source of the fruit. Jelly is made from fruit juices and jam is made from fruit pulp or fruit pieces. I am no jam/jelly expert - just a guy who googled jam v jelly.
@@martinraucher2147 You could also try marmalade, preserves, a compote, or chutney. Sometimes, I even use a fruit spread.
Don't know how any one eats and works out. May not be working hard enough.
I only eat raw meat eggs and milk. No need for pre run carbs.
Sorry the title is misleading, we should have added Nutrition tips for carbs addict
PSA: tequila does not sit well in your stomach before a run
Don't eat before run. Simple as that. Have a nice carb rich dinner, sleep, get up, drink coffe hour before race, two zips of water right before start and go for it.