Pre-Run Nutrition
Consume a snack 1 to 2 hours before your run. If you’re running at sunrise, aim for a light snack before your run, like a banana, and then enjoy a complete breakfast afterward.
For runs lasting up to 1 hour, a pre-run snack of 100-300 calories is sufficient.
Examples of Small Pre-Run Snacks:
- Banana
- Smoothie
- Energy gel with water
- Energy bar (natural or otherwise)
For longer runs or later runs in the day, aim for a pre-run intake of 300-500 calories 1 to 2 hours before exercise. Opt for breakfast options rich in complex carbohydrates, with moderate protein and healthy fats.
Examples of Larger Pre-Run Snacks or Breakfast:
- Oats porridge with semi-skimmed milk and fruit compote
- Muesli with Greek yogurt
- Toast with peanut butter and banana
Foods to Avoid Before Running:
While pre-run foods should be carbohydrate-rich, avoid those that leave you feeling overly full or heavy. Especially in the 2 to 4 hours before your run, steer clear of foods known to cause gastrointestinal discomfort:
- High-fiber foods
- Excessively fatty foods
- Spicy foods
- Excessive caffeine
- Alcohol
Remember, your recovery window lasts up to 30 minutes after exercise; refueling promptly after a run promotes faster recovery!
After your run, consume a small snack or meal with a balanced carbohydrate-to-protein ratio. Carbohydrates replenish your glycogen stores for your next workout, while protein supports muscle repair and recovery.
Aim for a recovery ratio of 3:1 carbohydrate to protein.
Post-Run Recovery
Chocolate milk or milkshake
Natural yoghurt based smoothie
Toast with peanut (or almond) butter
Muesli with Greek yoghurt and mixed berries
A good diet is just as important in training as it is in competition. It’s important to ensure that you are eating a healthy, balanced diet so that you efficiently recover from training sessions and reduce the risk of injury.
