Hello Runner,
I hope you had a good week and full of running!
Around here there's been a lot of work, studying, myofascial release (ouch), photo shoots (yas!), and not much running (it happens!).
Speaking of running, today I want to share what you can eat before a run. Although there's a lot of content on this subject on the internet, I see that there are still many doubts about it.
To begin with, I want you to understand that it's extremely important to eat before you run. In addition to various reasons, it provides the necessary fuel for our bodies.
The best fuel for our running is carbohydrates! They are our body's first source of energy and our brain's preferred source of energy.
There are 2 types of carbohydrates, simple and complex.
Simple carbohydrates provide our bodies with rapid bursts of energy shortly after ingestion.
Complex carbohydrates, on the other hand, do not spike our blood sugar as quickly as simple carbohydrates and provide longer-lasting energy to our bodies, once absorbed.
→If your goal is to run for less than 60-70 minutes, you can eat carbs 1.5 hours (90 minutes) before running. Focus on:
White toast or bagel with 100% fruit jam
White bread toast with honey + banana
Oatmeal with fruit
Energy bar
Smoothie
Pancakes
→ If you forgot to eat 90 minutes before going for a run, don't worry. You can have a quick meal 60-30 minutes before your run. Prioritize:
A large glass of fruit juice
Carb gel
Gummies
Sports drinks
Dates
The options mentioned above are very quick and easy to digest.
Liquid carbs are absorbed faster and don't usually cause stomach problems. Plus, if you drink them cold, they're great in the summer when it's hot.
→ If you are going to run for a longer period of time (> 60-70 minutes), I recommend eating a meal rich in carbohydrates 2-2.5 hours beforehand. The ideal thing is to always test foods and see what works best for you. Some options that I like and always suggest to my clients are:
Oatmeal + nut butter
Bagel + jam and almond butter
Banana + sliced cheese + honey + cinnamon
Rice
Pasta
Potato
When it comes to fueling your runs, make sure to experiment with what works best for you. For instance, you may find that white rice, instead of a baked potato, sits better on your stomach for your pre-run meal.
Never do anything new on race day that you didn’t do in practice because you risk not knowing how your body will react to that change.
Any questions or something you would like to share, drop me an email.
Wishing you a great weekend!
Here’s to health and good runs ⚡️
Ana Paula Alonso