What and how to eat before a run

What should I eat before a run? When should I eat? How much should I eat? These are some fundamental questions which has come across every runner's mind. While you won't find one specific superfood that works for every runner, by providing some simple guidelines on nutritional requirements and timing, we will help you find the perfect food for your pre-run snacks or meals.

  1. Time your pre-run meal
    It varies with person to person depending on the metabolism of the person. However, eating a small meal about half hour before the run will keep you energized.
  2. Determine the Nutritional Demands of Your Run
    Most runners severely overestimate the number of calories they burn and the amount of carbohydrates they need to complete runs under 90 minutes. The body has enough glycogen stored in the muscles from your normal diet to run a marathon pace for right around 2 hours.
    This means that you don't need to load up on carbohydrates or calories before most of your normal training sessions, but might want a little extra fuel for harder workouts or long runs.
  3. Find a Food That Sits Well in Your Stomach
    Energy bars - These tend to be light on the stomach and easy to digest. Avoid diet products, as these often cut the carbs, which is exactly what you're looking for.
    Natural energy bars - A Granola bar is a great way to eat more natural, but still stick with a light snack filled with carbs.
    Banana - High in carbs and potassium.
    Small bowl of oatmeal - while oatmeal tends to have a good amount of fiber, it can be a good solution for runners who can't eat close to running, but need something small to sustain them.

By fueling properly and not eating too little or too much before you head out for your long training runs, you can maximize your training and start seeing results sooner.

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A good race depends on more than just your training. To improve your speed and performance, you also need to consider what you are putting into your body.


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