Figuring out what to eat before a run stumped me for a long time. Nothing ruins a good run like cramping up, feeling too full and weighted down, or getting hungry and lightheaded.
During one of my first track seasons in third grade, I had practice on weeknights around 6:30. We’d always eat dinner around 5 or 5:30 and then head straight to practice. I got HORRIBLE cramps while I was running, but I had no idea why. Turns out, running right after a full meal is kind of a big no-no.
Eating afterwards is a little easier, but it still can be challenging since I don’t always feel like eating much right away. I feel like I’ve finally cracked the code for what works for me and wanted to share it in case anyone else struggles with this!
Pre-run:
This semester, my schedule worked out so that I can run before class almost every day! I wake up and I’m out the door for my run within 15 minutes, so I have to eat something light that won’t bother me while I run, and something that’s FAST. I definitely don’t have time to eat a piece of peanut butter toast and then let it digest for an hour. (Although, on early race mornings, I do wake up about 2 hours before the race to eat breakfast to have more energy.) Within about 15-2o minutes before running, my rule of thumb is a “handful of carbs.”
It’s usually a couple handfuls of whole-grain cereal…
A couple palmfuls of fresh (or frozen) fruit…
A few crackers (this amount x2)…
or half of a banana (and then I’ll use the other half in my breakfast after my run). A small glass of juice is also great for really quick energy since liquids are digested more quickly. When I didn’t have anything else on hand, I’ve even eaten plain carrot sticks at 7:30 a.m. I just need a small carb-y snack to tide me over until breakfast and give me some energy during my run.
These straight carb options aren’t all necessarily the “healthiest,” but they’re great to have just before a run since they shouldn’t give you cramps. This article talks about why it’s helpful to choose something high in carbs and low in fiber, fat, and protein before a run, but basically, it’ll help you have quick energy and avoid stomach problems while you’re running.
On the days that I run in the afternoons, I can eat a small- to medium-sized normal meal 2 to 4 hours before a run, or a substantial & carb-heavy snack 1 to 2 hours before I run.
Post-run:
After a run, protein is key. Refueling with protein within 30 minutes of finishing a workout helps replenish your glycogen stores (stored glucose) that are depleted during exercise and also rebuild your muscles. I don’t know about you, but my muscles need all the help they can get.
Obviously, after an easy 3 mile run, eating a lot of protein isn’t as important as it is after a long run…so no need to chug a protein shake after a short workout. This Runner’s World article does a great job of explaining how much to eat after different types of runs.
My favorite way to refuel is to eat my next meal. An omelet is the perfect post-run breakfast since eggs are a complete protein all by themselves! Since I can’t make an omelet at school, I’ll have oatmeal (6 grams of protein per serving, plus I can add protein powder if I want to!) or plain Greek yogurt.
If I run right before lunch or dinner, those meals tend to naturally have lots of protein from grilled chicken, lean ground beef, cheese, beans, etc., so I just make sure I eat in the 30 minute window after finishing my workout.
And when I run at an awkward time like 2:00 in the afternoon, I’ll refuel with a protein-filled snack, like a handful of nuts or a cup of Greek yogurt.
So, to sum it all up, I focus on carbs beforehand & protein afterwards. Pretty basic, right?
Questions for you:
Do you like protein drinks or shakes?
I know they’re good for a quick recovery boost, but I haven’t found one that I really like so I stick while whole foods.
Do you eat differently when you run versus going to the gym?
I’ve found that I can eat pretty much whatever I want before lifting weights or doing the elliptical, which is a nice change!
Linking up with Jenn for WIAW today!
Pre-run I normally go with some greek yogurt or crackers. Post-run, I am all about the smoothie! I have been using Vega’s sports recovery protein lately and love it.
I love Osmo for recovery drink. Its funny I can actually stomach a lot more than most before a run. In college I would eat a full cup of oatmeal and a banana and sometime some pb and then be out the door in about 15 minutes post-eat for cross country practice.
Wow, that’s impressive that you could eat that much right before a run! Oatmeal with a banana & PB sounds like my kind of breakfast, though– just not till after I run 🙂
I am just now trying to figure out what works best for me in terms of before a long run! I usually don’t eat anything for a 3-5 mile run, my stomach does better but now that my mileage is increasing I am trying to get in something! Next I am trying some gf waffles and some peanut butter to keep me full! Afterwards though I usually stick to a smoothie! I have been using the herbalife formula 1 shakes with a scoop of protein and they are perfect! Full of protein and vitamins, easy on the stomach and takes no time to whip up!
Exactly! Before a shorter run, I can usually get away with eating nothing, too, but I’ve had a few bad experiences when I got lightheaded from being hungry when I was a few miles away and still had to run back. Not fun. So better to be safe than sorry, right? 🙂
When I am training for a marathon or triathlon I typically eat an english muffin and half a banana with almond butter pre-run and post-run is usually a smoothie with a scoop of protein powder, berries, almond milk and almond butter!
Yum, I love English muffins! I’m halfway tempted to buy a blender for my dorm room to make smoothies, but I think that’d make me a little too high maintenance 😉
Finding what works for you pre run is so important and can be incredibly difficult in the beginning. Glad to hear you’ve figured out what works and doesn’t work for you. Before my runs I would always start off with banana and peanut butter.
It definitely can be difficult to figure out! I agree that it depends so much on the person.
Mine is pretty similar too. I usually have a fruit heavy smoothie an hour before my workout and then some eggs and avocado after. That way I get 2 breakfasts 😉
Sounds like a great balance of carbs before and then protein after! 2 breakfasts definitely can’t be a bad thing 😉
I’m the same way, I have a set routine of “safe foods” to eat before a run to ensure I don’t have any of THOSE experiences during the run, haha. Before the gym I’ll just grab whatever I feel like that’s not too heavy!
Even though I like running way much more than going to the gym, it’s so nice to not have to worry about what to eat as much when going to the gym!
This is great! Sounds like you know how to fuel your body really well and what works and doesnt! Great list girl! 🙂 Your protein looks delicious! 🙂
Thanks, Cailee! I don’t have it all figured out still, but lots of trial and error, for sure!
Those are really awesome fueling ides 🙂 I’m going to try them out during XC, since I have to wake up so early during the summer just to digest food!
I love the new header 🙂
Ahh, I remember the days of early XC summer practices. Those were much fun (and lots of hard work)!! And thanks so much, Liz!
Ooh, great tips! I used to feel great eating a small amount of dried fruit/nuts or half a Larabar or something, but lately that just is not working well for me. I’ve been reading more about finding that right carb/protein balance, got some more ideas to try out now! Thanks 🙂
Eating nuts before I run doesn’t always work well for me, but dried fruit does. Hope you can figure out what works for you again, Leslie!
I can almost never work out on an empty stomach. My favorite pre-workout snack is banana with a spoonful of peanut butter or some trail mix. Wheat Thins also work!
If I don’t work out right before a main meal of the day, yogurt/cottage cheese with fruit is my go-to post-workout snack!
I’ve always liked cottage cheese in things like pasta, but I’m just starting to like it plain, too! It’s a great protein-filled snack and I like that it has a lot less sugar than yogurt 🙂
I love smoothies! That’s usually my go-to post run, at least in the warmer weather. Pre-run I have either Ezekiel toast or an english muffin with PB and a banana, or oatmeal, and post-run I have a smoothie or I often used to crave a turkey wrap, especially in the summer! Weird right?
A turkey wrap actually sounds awesome! What all do you put in your wraps??
When I was marathon training I would usually eat a piece of toast with almond butter before a super long run but normally if I’m running in the morning ill just have a bite of banana or a few almonds! I definitely try to have protein after though. If its a weird time of day I’ll usually snack on an apple and almond butter or a quick banana green smoothie with some Vega Protein Powder! Great post 🙂
Thanks, Lacey! It sounds like you don’t like almonds at all? 😉
I have yet to find a protein drink that I like either. They all have that chalky taste and texture to me.
I’m boring, and usually just stick to my banana if I want something right before a run. Sometimes for hard workouts and longer runs, I’ll wake up a little bit early and have a piece of toast with banana and honey on it. And then for races, I always make sure to eat at least half a bagel and a banana or sometimes oatmeal.
It was always such a struggle knowing what to eat when some of my races weren’t until like 10PM in college, so I always ate peanut butter toast or sandwiches for breakfast, lunch, and dinner haha. One of my teammates ate a chipotle burrito before one of the races we were in together and I can totally down one any other time, but before a race!? I was just in awe haha.
That makes me feel better that you don’t like protein drinks either (especially since you’re so speedy!) 🙂 A banana really is the perfect thing to have before a run. For races, I love having that extra boost of energy from eating a little more than normal beforehand (as long as it’s far enough in advance, of course).
10 PM racing?! And a Chipotle burrito before the race?! I’m in awe and amazement of both of those things.
I really don’t like protein shakes either. But I’m open to trying new ones that I hear people love. Anything with peanut butter before and after my runs is mandatory.
I’m glad I’m not alone on the non-protein shake train. I’ll take a regular shake, please. And mmm peanut butter <3
That omelette looks so good! You obviously have the pre and post-run eating down, very impressive! 🙂 I realised reading this that I only think about the before- I usually eat whatever I have in the kitchen but always make sure I give it time to digest! I probably need to put some more thought into what I eat before and after haha! 🙂