Pre-Run Meals

What To Eat Before Running

Aug 7, 2008 Anne Valente

Whether preparing for a race or an everyday jog, runners can maximize their workouts by choosing the right foods beforehand.

Diet greatly impacts how energized and comfortable runners feel during their workouts, whether they are preparing for a long race or a routine jog. Though a runner’s overall diet will largely determine the efficiency of his or her running performance, what is consumed just before exercise will also shape one’s routine. The right choices can keep runners energized, comfortable and relaxed through the duration of their runs.

Focus On Carbohydrates

Because carbohydrates provide the body with energy and fuel, pre-run meals should center on them. According to Helen DeMarco of the American College of Sports Medicine, exercise performance has been proven to increase following a high-carbohydrate meal. Carbohydrates are metabolized by the liver and muscles to provide energy for working muscles, maximizing the body’s glycogen stores for the duration of exercise. Carbohydrates are also easily digested, reducing the risk of an unsettled stomach during runs.

To further avoid indigestion, Joy Bauer of The Complete Idiot’s Guide to Total Nutrition (Alpha Books, 2005) recommends steering clear of high-fiber foods that could upset the stomach. In addition, she advises limiting gaseous foods like broccoli and beans that could cause discomfort during runs. High-carbohydrate, low-fiber foods include bagels, certain cereals, pasta and rice.

Time Meals Accordingly

Pre-run meals should be timed to allow for digestion and absorption, and their size should follow accordingly. If a meal is small, or approximately 400-500 calories, DeMarco says that it can be consumed 2-3 hours before running. However, a larger meal containing more protein or fat should be eaten 5-6 hours before exercise. Such meals can be modified as well to work with a runner’s schedule, depending on whether morning or afternoon runs are typical of one’s daily routine.

Liquid meals are also possible for runners whose schedules prevent full meals or who cannot stomach solid food before running. According to DeMarco, liquid meals can include sports drinks, shakes, smoothies and juices. Bauer adds that light snacks can also be consumed less than two hours before a workout, such as cereal bars, yogurt, rice cakes or fruit.

Additional Suggestions

In addition to including carbohydrates, timing meals well and sizing them accordingly, runners should take into account other considerations when planning pre-run meals. Bauer advises against consuming salty foods, as they can induce dehydration and discomfort. She also recommends not eating new foods just before running, as they may settle poorly in one’s stomach. Finally, DeMarco suggests avoiding carbonated drinks and caffeine, as they may cause stomach discomfort and dehydration. Alongside all meals, runners should drink plenty of fluids to maximize hydration.

Eating Well To Run

Runners should routinely follow nutritional guidelines, since one pre-run meal will not compensate for a poor training diet overall. However, the dietary choices that runners make just before exercising will greatly affect the comfort and energy levels of their runs. The right choices can improve strength, enhance performance and keep runners comfortable.

The copyright of the article Pre-Run Meals in Running & Marathons is owned by Anne Valente. Permission to republish Pre-Run Meals in print or online must be granted by the author in writing.

The Right Foods Can Enhance Runs