Runners may already be aware that they need to eat the right foods to fuel their runs properly – and that, to recover well, they need to eat well after each run, too. But what does this mean in practice? When it comes to running nutrition, it can be tricky to get the timings of your eating – and the ingredients within your diet – just right.
Fortunately, top sports dietitian Renee McGregor is here to provide top advice on running nutrition, from the time you should leave between eating and running, to what to snack on if you’ve got a long run or race on the day’s agenda.
What to eat before a run
Long run or session
If you have a long run ways to boost your immune system with food intervalsin your training schedule, your nutritional needs will have to be considered at least 24 hours (and up to 36 hours) in advance. Carbohydrateintake is especially important, and consuming meals and snacks containing plenty of good carbs will ensure your stores are full before your first stride. The 24 hours of eating before a long run could look like:
- Breakfast: Nutrition for runners: What you need to know
- Lunch: Jacket potato with tuna salad, followed by a fruit yoghurt
- Mid-afternoon: The benefits of eggs for runners
- Evening meal: Tofu or chicken stir-fry with rice, followed by a dessert of Greek yoghurt and fruit
- Before bed: Oatcakes with a topping of your choice, followed by a good night’s sleep so that you feel well rested for your long run or session the following day
Morning run
A morning run gives you a chance to get your session done and out of the way before other commitments like work and family can derail well-made plans. But it presents its difficulties when it comes to nutrition and what to eat before heading out the door.
For morning runs lasting under an hour, aim to eat around 1-1.2g of carbohydrate per kilogram of your body weight (kg/bw), adjusting the amount according to the duration and intensity of your run. Good or high-intensity session such as A runner’s guide to complex carbohydrates.
If a solid meal is too much to stomach at this time of the morning, it’s possible to have a liquid alternative in the way of a sports drink. You could even make your own – simply take 300ml of any fruit juice and dilute this with 300ml of water, and add 1⁄4 tsp salt if you’re a heavy sweater. Have a sip before you set off and continue to drink while running to replace the carbs you’re burning as you go.
bull; Greek yoghurt and granola
Huel’s grab-and-go shake is a great liquid alternative. Our testers found its creamy, thick consistency provides bloat-free satiation with steady energy. It’s a convenient way to consume more than 309g of low-GI, slow-release carbs en route to early race start lines.
double day of training
This vitamin drink offers a punchy caffeine kick, perfect pre-run. Each can is loaded with fruity flavour and essential vitamins, designed to help you thrive. Plus, 925mg of electrolytes.
How to make your own sports drinks
With 36g of glycogen-tank-topping carbs in each crumbly flapjack bar, these make a great go-to when you can’t get a proper meal before a run. They’re less dense than many other bars too.
When should you run after eating?
Running on a full stomach is a guaranteed way of getting gastrointestinal upsets like cramp, indigestion or worse, so it’s best to have some patience with your pre-run fuelling. One-to-two hours are generally long enough after a snack or small meal, while you’ll want to wait three-to-four post-larger meals.
How about ‘fasted’ running?
Head out for runs without eating before? You might have unintentionally been doing ‘fasted running’ – a growing trend on social media that proponents claim can lead to enhanced adaptations where your body learns to use fat – instead of carbohydrate stores – for fuel, which theoretically enables you to go for longer.
It’s not bogus, either. There is some evidence to suggest that fasted cardio – e.g. running in a carbohydrate-depleted state – can help our bodies use more fat for fuel – something that could be advantageous in longer endurance events.
This type of training, first used in long-distance cycling, is known as ‘training low’. Unfortunately, many runners interpret ‘training low’ as meaning always keeping carbohydrate intake at a low level. It doesn’t. It refers to training occasionally in a carbohydrate-depleted state.
If you are intent on ‘training low’, there are some key protocols to observe: 1) do it a maximum of two or three times a week; 2) run for no longer than 90 minutes at a time; 3) run at an intensity no higher than 60% of your VO2 max, or at a perceived exertion level of 6/10; 4) still consume your overall carbohydrate needs after training, distributed evenly over the day.
What to eat after a run
Preparation for your next training run starts as soon as you finish your current session, and nutrition plays a big role in how well you’ll recover between workouts. It doesn’t matter the type of run you’ve done either – refuelling is equally important after a long run, interval session or easy miles.
The golden window is the 30-minute mark, and it’s important to consume what your body needs to start the repair and adaptation process post-training. Like your pre-run meal, you should aim to consume around 1-1.2g of carbohydrate per kg/bw, but protein(0.4g per kg/bw) is also key to helping your muscles to recover and grow. If it’s not a mealtime, eat a recovery snack to kick-start the all-important replenishment process.
pre-run food options:
• Flavoured milk and a cereal bar
• Greek yoghurt and granola
• Protein shake made with dairy or oat milk, or a protein bar
The recovery process is continuous, so your nutritional considerations shouldn’t end with a post-run snack. Ensure it’s followed up by a substantial, balanced meal within two hours of finishing your training, and repeat if you’re doing a bull; Greek yoghurt and granola, Toasted bagel topped with peanut butter and a banana.
By getting these pre- and post-run nutrition basics right, you’ll get the biggest benefits from the work you put in.
Renee McGregor is a leading sports dietitian with over 20 years’ experience. Find out more at reneemcgregor.com.
