Running 2 Final
Should I Eat Before a Run?
When you begin a run, you should feel neither starved nor stuffed. You don't want to eat immediately before running because it may lead to cramping. Running on an empty stomach may cause you to run out of energy. You best bet is to eat a light snack or meal about 1 1/2 to 2 hours before you start running. Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Stay away from rich, very fatty, or high-fiber foods, as they may cause gastrointestinal distress.
FOODS TO AVOID
Try limiting or eliminating some of these foods before running to see if it makes a difference:
High-fiber foods:
Whole-grain foods, vegetables, legumes, and fruits that are high in fiber.
High-fat foods:
Foods with a lot of fat -- such as fried foods, cheese, hamburgers, or bacon -- digest slowly and will feel like they're sitting in your stomach.
Caffeine:
Coffee or other caffeinated beverages can cause stomach issues or diarrhea.
SAFE FOODS
These are the best types of pre-run foods to help avoid gastrointestinal distress during or after running:
Refined Carbs:
Processed white foods, like regular pasta, white rice, and plain bagels are good choices. Although they're not as nutritious as whole grain and unprocessed foods, they're easier on your stomach because the whole grain is already broken down.
Low-Fiber Fruits and Veggies:
If you really want to eat fruits or vegetables before runs, zucchini, tomatoes, olives, grapes, and grapefruit are all low in fiber
FOODS TO AVOID
Try limiting or eliminating some of these foods before running to see if it makes a difference:
High-fiber foods:
Whole-grain foods, vegetables, legumes, and fruits that are high in fiber.
High-fat foods:
Foods with a lot of fat -- such as fried foods, cheese, hamburgers, or bacon -- digest slowly and will feel like they're sitting in your stomach.
Caffeine:
Coffee or other caffeinated beverages can cause stomach issues or diarrhea.
SAFE FOODS
These are the best types of pre-run foods to help avoid gastrointestinal distress during or after running:
Refined Carbs:
Processed white foods, like regular pasta, white rice, and plain bagels are good choices. Although they're not as nutritious as whole grain and unprocessed foods, they're easier on your stomach because the whole grain is already broken down.
Low-Fiber Fruits and Veggies:
If you really want to eat fruits or vegetables before runs, zucchini, tomatoes, olives, grapes, and grapefruit are all low in fiber
Do I need to eat something after a run?
After running, especially a long run, you want to replenish energy as quickly as possible. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. If you eat soon after your workout, you can minimize muscle stiffness and soreness. You'll want to consume primarily carbs, but don't ignore protein. A good rule of thumb for post-run food is a ratio of 1 gram of protein to 3 grams of carbs. Nutrition bars, such as Clif bars or Power bars, are healthy options. Other examples would be a bagel with peanut butter or a smoothie made with fruit and yogurt.
If you feel like you can't stomach solid food immediately after a run, try drinking something that contains carbs and protein.
If you feel like you can't stomach solid food immediately after a run, try drinking something that contains carbs and protein.
Do I Need to Eat During My Runs?
When you run for under 90 minutes, most of your energy comes from stored muscle glycogen. If you're running for longer than 90 minutes, the sugar in your blood and liver glycogen become more important because your stored muscle glycogen gets depleted. Fueling with carbs during your longer runs will prevent you from running out of energy and help boost your performance.
One way to get carbs on the run is through sports drinks. Solid foods can be tolerated, but they need to be small and easy to digest. There are numerous products on the market, such as energy gels, bars, and even sports jelly beans, designed for long-distance runners to eat on the run. Some runners prefer to eat pretzels or sugary candy such as gummy bears or candy corn. Start experimenting with different foods, gels, and bars on your long runs to see what you prefer. So how much do you need to eat on the run? A basic rule of thumb is that you should be taking in about 100 calories after about an hour of running and then another 100 calories every 40-45 minutes after that. You may need more depending on your size and speed, so make sure you carry an extra one or two gels (or other food). If you feel hungry or low on energy, you can definitely consume calories "off-schedule".
One way to get carbs on the run is through sports drinks. Solid foods can be tolerated, but they need to be small and easy to digest. There are numerous products on the market, such as energy gels, bars, and even sports jelly beans, designed for long-distance runners to eat on the run. Some runners prefer to eat pretzels or sugary candy such as gummy bears or candy corn. Start experimenting with different foods, gels, and bars on your long runs to see what you prefer. So how much do you need to eat on the run? A basic rule of thumb is that you should be taking in about 100 calories after about an hour of running and then another 100 calories every 40-45 minutes after that. You may need more depending on your size and speed, so make sure you carry an extra one or two gels (or other food). If you feel hungry or low on energy, you can definitely consume calories "off-schedule".
