What To Eat Before Running
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- เผยแพร่เมื่อ 21 มี.ค. 2017
- In this video, running nutrition expert Elizabeth Inpyn tells us exactly what to eat before running! There's a little more to it than you'd think.
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so. what do we eat
yeah, a lot of nice words, but vey few examples.
Toast with avocado or sweet potato with coconut oil
I eat oatmeal a few hours before a long run. I have it with almond milk and salt water. Healthy whole foods mainly combined with drinking lots of water. I only eat two good meals a day and it always works for me. Grains in the morning and a high carb meal at night.
3 bananas , trust me xD
I was expecting spaghetti the night before you run in the morning or something
For me, eating whole wheat toast with peanut butter about an hour before my run works like a charm. I also drink plenty of water during that hour. For perspective, my runs are up to 5 miles and I am a beginner (running for about 6 months). Proper eating makes a huge difference in my running, you might have to play around with it for a while until you find out what works for your body.
Try eat a bunch of fresh fruity like say 5+ oranges, its much cleaner fuel for the body and provides more efficient energy. I can run in the fasted state too because our bodies work better without food really, we must not always teach our bodies to rely on food for fuel. There are a tribe of runners in mexico who run many miles barefoot most mornings until afternoon then have their first meal believing we should eat in the morning and have long lives.
Hears "...short run..." and thinks ten minutes or less. Then hears "...under an hour" Damn. That is a real runner's mentality.
Jeffrey Thompson, heck yeah 😂 Normal practices last for like 2 hours on normal days
Frl lmaooo
This reminds me of the first day in a running club. The coach says: and now, to warm up, run 5 laps. Waiting for you here for the drills and then will run.
In my head was… 2.5km run before even counting? :)))
@@crisbrasoveanu1138 I respect that coach.
1omins or lesss isn’t a run 😂
I think it would be more informative if you made it clear how much distance is actually counted as 'short' or 'long'.
YG Hwang Yes, it was a little hidden in the video, but anything under 1hr is often considered a short run.
YG Hwang 4 miles is short, 6 miles is almost long, 8 miles definitely long distance and 10 miles and beyond is true distance
@@dan_4531 what if youre sprinting
@@chaex2246 what are you trying to say
I was lost at drinking the 'right' hydration ... before,
plenty of sodium.. wut? I have
no idea. lol
Not very specific advice. Just obvious stuff said in several different ways!
Jobie wan-kanobie thank you!
@Jobie wan-kanobie I agree 100% with you, this video has made me unsubscribe. Wasted 3 minutes of my life. The whole video was like that, I want to hear her name foods, drinks etc. The only think she said was raisins and coconut oil.
@Jobie wan-kanobie cheers for that, will try it. If I do a morning run I will only eat a grapefruit before. Afternoon or evening run, I like to leave minimum of 3 hours and eat small. I'm similar it that I do most of my eating after the evening workout.
But if I have a half marathon with an early start, I have small portions carbs in the week of the race, and then no runs 48 hours before. Even races, a bowl of porridge/oatmeal. My experience the lighter you are the better. I'm 200lbs and ran 20+ half marathons, adrenaline and determination gets me through every time. Oh and good training beforehand.
@Jobie wan-kanobie it takes time, but you will get there. Running is definitely mental thing, the body is durable. A technique I used was run at 3 miles at 90%, then a few runs later, drop it to 75% and run 4 miles. If you can keep the breathing rate low you can run all day. Then you run 90% for 4 miles, then drop the pace and run 5. It's takes time, but works for me.
This is a much better video: th-cam.com/video/IKOi8KNeAJ4/w-d-xo.html provides a whole raft of food suggestions dependent on schedule, time availability before runs etc.
2 Bananas and I am out the door....take water to drink on the way.
Martin LaVare how do you not get a stitch from that I have to wait at least 2 hours after drinking or eating
@@Thomas-ul3xd same ..or ur stomach will
Ready to go bananas
Great video as always, I never know what to eat and when during training. Thanks so much. I am a big fan!
Sometimes I like a couple beers before a run.
looool
10 pints in Fitzgerald's and a run for the 23 bus
🤣
A couple beers before the beer run
Nice
That's a great video , really thank you :) I was thinking about it since yesterday when I was full during the run .
Thank you for your time to make this video 😊
I agree with others that you need some specifics. Maybe give a list of the best foods and amounts to eat before running. thanks
So cool. Glad ive found run experience. Great tips to help any type of runner.
Thanks Anthony- happy to have you in the community :)
Just got six fast food ads before this video played. Perfection👌
I eat a half a banana half an hour before I run and finish it after. Water is the important thing. A couple of sips here and there. And I eat in between 1-2 hours after run/workout.
Thanks coach, this was helpful👍👍
In the 80's I ate breakfast before I ran. It was a bit tough but slowly figured out that if I turned part of my day into a fast my body learned to eat the fat that was already on my body. After running for 2 to 3 hours of running I might have a snack but having nothing always felt best.
Good stuff. Thank you ❗️
Super helpful. Thank you!!
When I wake up I dont feel like eating before a run but was hoping this video would give me more specific tips about what exactly I should be eating before a 10k run for example or maybe some more examples. I dont understand electrolytes
Very helpful overview tks alot
I get cramps if I eat anything substantial before running, so I run on an empty stomach, even in the morning, up to 8 miles. If I run more than that, I might have 2-3 dates and maybe a few nuts, but nothing more.
Do what works for you!
Ha ha 😂😂
Hello
i’m about to KOM a 1km sprint right next to my house and i opened up youtube for a nutrition/warmup routine. i already know what to do, but it always helps to watch a video beforehand to get me in the mood 😉 i got my green tea, coconut water, and i made a small smoothie with a banana, some frozen berries, coconut water, and a small scoop of vegan protein powder i’ll let you guys know how it goes.
really useful information
Good afternoon Elizabeth it's Sasu this was a great video to help me with my running. high five!
I eat 2 eggs, 2 slices of toast, half roma tomato, and 3 cups of coffee before running (13.2 miles) _And I eat _*_nothing_*_ for almost 8 hours before this_
I eat nothing for 16+ hours and eat none of that or drink coffee much unless emergency. The issue is we train our bodies to reply on food/drugs for energy. This is backwards from the true energy of the body/mind/capacity. Sometimes just a spoon of some raw honey is enough.
Best video on the topic
Great job!😁
Thanks for your responses! We will certainly dive into deeper detail in future videos so consider this video a good jumping off point!
The Run Experience
hi teacher, i will have competition next month and the distance is about 800 meters. Can you please show me some steps in order to when my running competition. i want to know which foods and drinks are better for me
thank you
Thank you!!
Thank you !
Good Video Thanks!
Knowledgeable..... Video
I was waiting for examples as and when u finish saying longer run... Donno what happened
Great video 👍
Great information, thank you!! I found the article on the website where I saw this video very useful. There are more details about snacking for different type of runs / distances. By instinct, I would eat a few dry dates for quick energy before my trainings so I decided to do the same 30 mins before the race of 20K !!
Thanks 👍
How often should you test your fueling plan before race day?
appreciate the effort ,but you need to be more clear about the food types, exact time to eat before running ect,
Best_Best really informative
Please talk about how to breath when doing a long run
We have a few different videos on our channel to help you breathe while running. Here is one to get you started! th-cam.com/video/9iqTuU9dofA/w-d-xo.html
I’m 14 and I do track. I run the 200m sprint and 4x1 relay. I was wondering what to eat before a track meet to avoid lactic acid etc.
Well you can't avoid "lactic" acid building up in your muscles but you should eat light obviously and avoid foods that make you gassy and hard meats
I’m definitely going to try that avocados and toast!
Thank u....
This is awesome Elizabeth thank you. Sports Nutrition explained simply from someone who actually partakes in exercise herself look forward to the next one
Hey, I am having my physical test in a week, i will be required to rum 1.6 km in 9 minutes. Could you plz give me some tips for that..
Thanks
vague..
Can you recommend a good diet if I need to do a 20 meter shuttle run. What should I eat the day before and the day of? I tried doing it with only protein shake I managed to get to 4 and would love to get to 7. Thanks
I sprint early in the morning for fat loss.. Can u pls suggest what to eat before and aftr the session for best results?
Thank you very much... love from INDIA ❤️
Im expecting a list..
Thanks, I really do need something to fuel my body and I dont know what is my body saying sometimes. there are signs that I might have ignore. depending i may go for a long run as a distance or short run.
Thanks. Simple sugars? Complex carbs?. I would have loved to hear more examples of what to actually eat, not just the concept.
helpful - first half marathon coming up
Rick Martin I have to do a 10k tommorow
Rick Martin po
I run 34 kilometers with full of sweat. Can Banana is good for pre-workout
and weight loss?
its really wonderfully
When I run in early morning in a empty stomach for a 45 minutes i lost my total energy.so can i eat something before running for an energy is there will be aney sides effects?
I've got the nutrition sheet with the recipe in it- I really want to try it but it just says large eggs, how many do I need?
I run for an hour and always have something high in carbs a hour before. I perform way better than going on an emptier stomach
I generally run around 8 miles ed/eod trouble is I'm on if and keto.
I find what works best for me is a large cup of noodles 2 hours prior, than my electrolyte drink 30 minutes prior so it's out before I start.
Going out, couple gels and a pack of tissues.
With experience I'm getting better at not getting caught short, but it still happens on occasion.
Bowl of oatmeal with banana + blueberries and tofu works for me at breakfast. Just before my run I eat a banana and load up on water. Typically for shorter 8 milers. For longer runs I take gu/electrolyte drinks and water. All depends. For long trail runs (2+ hrs) I'll take a sandwich (I'll have a running vest) and have a break for a few minutes and also enjoy the scenic lookouts. I run for fun so it isn't as critical for me on time.
Basically whatever works for you and doesn't bloat you up or cause your stomach to suck all your blood away from the rest of your body. Slow foods are better IMO. Oatmeal, grains, with fruit. You get the instant sugars from the fruit and then as you run you get the slow food nutrients as you drink water.
Protein powder should be taken for doing runing please help me
Can you suggest full diet? Which will help For running a army 1600 min within 4.5o
Wb a short run for under a hour should I drink a protein shake before running in the morning ?
What should you eat after a long run?
yes
not every session but is running after a fast a way to mimic body conditions of the last part of a marathon? ie after most of ur glycogen stores and
readily burnable fuels burnt up. Is it a way to condition ur body to use these other fuel systems? uncomfortable but so is the last 10k. sort of like climate training which is tough but adaptations r great.
good tips sister 😝
Tysm now i can win my soccer games with ease!
Awesome!
thnx
Always stay hydrated 🍺🍺
What's it's in the night and before running 2-3 hours
Hello if I do a long distance I eat tarwi it is a superfood from Peru. The Cinderella of the Andes. Nutriandesperu
Jam on toast is the bomb people just take my word
20/30 mins before i go i have a very small amout of cereal or a banana and a couple dextrose tablets...and fluid on the way round..(powerade) is awesome..
My dad always gave me a spoon of honey before a run and I did great, better than most kids who ate breakfast. I was always given breakfast afterwards for recovery and nowadays my body does not need breakfast for energy besides occasional coffee or tea or energy herbs I take. I don't think humans are designed for breakfast and we should break our fast after noon for optimal bodily functions.
What does a longer run mean? 10 miles? Half marathon length? Longer?
Hey i been lookin up energy gels..tried one too, it gave me great energy before a 5k. But I'd heard energy gels arent worth it for a 5k, too short, supposedly. i was probably just excited for the run because i been training for it lol and THAT gave me energy that day. But is it still worth taking an energy gel maybe in the middle of the 5k?
I'm not a dietitian, but would definitely not do an energy gel in the middle of a 5k unless you want to risk some stomach cramping, especially if you don't use them regularly in training. If you overslept and didn't get up in time to eat a good breakfast 2-3 hours before your race, you could probably get away with a gel 30-60 minutes prior to your 5k. I made the mistake of doing too many gels for a PR attempt on a 10k race and missed my goal by seconds due to extreme cramping. I'm sure it was the gel I took at the 4 mile mark (I had done one 30 minutes before the race, one at mile 2 and one at mile 4 (the first one would have been sufficient!) They are great on Halfs and Full Marathons, but the key is to get your stomach used to handling them during training sessions. Good Luck!
Energy gels are used as an easy to digest fast absorbing energy source. As to why you're taking multiple gels in a 10k or a 5k I'm not sure as you'll never run out of stored glycogen during those distances unless these distances are taking 90+ minutes of hard threshold effort (basically you're running up a hill the entire time). This goes the same for sports drinks as well, you just don't need them for sub 90 minute efforts as you're just not doing enough work and depleting your body's glycogen stores so quit adding all this excess sugar and salts into the system that doesn't need it - especially if you're trying to lose weight!
dates work really well for me.its effective and convenient
Wow! Great! Thanks for sharing. I'm a black woman. I need this information.
why did you have to say you're a black woman though
Gud one
What should we eat before running
Can i drink protein shake 40 minutes before running 5-6 km
Should I eat before a 30min run?
I downloaded the nutrition guide and it was one recipe. Is there more?
KCC Patterson this is just a starting point! We also have a dinner meal plan w 14 recipes in it !
I get up at 6.00am and run 5k, just drink 1/2 pint of water stops me getting stitches
Is it true that eating before running triggers appendicites?
hey be my coach. I need coach to train me running
After 1 min of watching, "Aight Imma head out"
1600m, my running 26oct
what do i have to eat if i wanna do a speed run in the morning and how long it has to be before the run ?
You could have something small about 45 min-1 hour before you head out! Or if it's going to be less than an hour run you could also not eat anything before and just eat after.
I like to drink 🍸 just black coffee ☕️ before a long run
Timing timing - short run no food ok
this makes even more quetions than asked
I'm just here for the vegan/vegetarian/fruitarian comments... Running nutrition is whatever works for you. Period.
Cream cheese and honey 0n a toasted crumpet 1hour before a run for 5miles or less.
A good ratio of protein,fats,sugars and easily digestible carbohydrate
cool
Is it enough to have just an apple before a morning run that i do about an hour after i get up.( a short run with a few sprints too, not more than an hour)?
If that's what works for you, then an apple is fine! Some people like a little more or a little less food before going on their run; it's very individual!
The Run Experience ok thanks!
What to eat
what to eat before a long run?!