Couch to 5K
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Foods for running?

What does everyone eat on there running days? For running fuel? This is what I struggle with getting the right foods inside me. ;-)

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Nothing before a morning run just a cup of fruit juice or water. I think I have enough fuel from the previous evenings dinner ;-)

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I have tea and toast afterwards, sometimes yoghurt with a sprinkle of muesli, poached egg on toast is my favourite, and good old porridge (with a sprinkle of salt) which was what my grandad ate every day until 95 ;-)

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I am a tea addict, so my usual 4 mugs, and a banana before I run. After I eat much as usual, but sometimes my body says give me toast, a sandwich, a crumpet, more toast, all whole meal apart from the crumpet... on those days I let it have what it wants, but I don't usually eat so much carb. I find I generally want healthy things when I'm active, I love vegetarian food although I do eat meat too...I do agree with GF, I think we fuss too much about eating before exercise, no one in the Western World does not have enough fuel in them to do a few KM!

What are you eating Belindauk?

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My eating is all over the place due to busy work schedule. If I run in the morning I have 2 weetabix and coffee, flavoured water to take supplements. Then mid morning a green or just a fruit homemade smoothie. Lunch time mainly a brown bread sandwich with bag if crisps. Evening meal something like chicken with pasta with low fat mayo and sweet potatoe wedges with low cal spray. That's on a good day ;-). Yesterday I had no breakfast due to early start at work then lunch time medium jacket patotoe with cheese and beans I did have some cucumber and coleslaw on the side ha ha ;-) god it was tasty. Thought my run in the evening would suffer because of this, but I had so much energy I ran nearly 6k With 2, 5 minute walks thrown in (stupid app froze). After run I had a recover shake that I add milk too, taste vile but hopefully it works as I am ok today

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Small cup of tea and half a banana before morning run as I can't run after proper food - it makes me feel sick and heartburn-y. Afterwards, I eat the other half of the banana but strangely I feel less hungry on running days than non-running days. Perhaps I should run every day!!!

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Big mug of tea, small glass of water and have become dependent on a banana before I set out. Must watch that banana habit. When I get back I have to ask someone to padlock the cupboards before I set out on a vacuuming mission :D

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Belinda, always have breakfast! Even if you take it with you or keep it at work, always have something. If I'm running I always have porridge even if I run in the evening or afternoon. Porridge is fuel no doubt about it. I like muesli too and make compote to dollop on the top. You can then use the compote for dessert after lunch and/or dinner

You need to eat well if you're running. If you're not fuelled up you won't run as well. I know it's not easy with busy lives but just do what you can. When you do have a bit of spare time make something up and freeze it for when you're pushed for time.

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Don't worry about eating before a run. According to the experts *most* of us should be able to run for up to an hour without eating in the morning, or with a gap of several hours since eating if running later in the day. Just make sure to drink plenty before the run. If you do need to eat, some people like half a banana or half a bagel before a run.

What is important, is to take on board some food after the run. It's thought beneficial to have a mixture of carbohydrates and protein (in the ratio of 3:1 carbs to protein) within about 20 mins following exercise as this will allow the muscles to begin repairing. Chocolate milk is good for this as it has the carbs and protein in the correct ratio. I loften have choc or strawberry flavored soya milk. Alternatively have cereal and milk.

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Hi Belinda

If you get some time try to have a look at the link below -within this article Jenny offers a section on nutrition (just scroll on down) and which may help to answer what you were asking .

Finding out what works for you over time is key - eating and fuelling your body is key to good health, work, rest and play and recovery:)

As for me I'm off to pick my Granny Smiths & coxs to make compote - I seem to have similar taste buds to misswobble :) x

Coach Jenny Hadfield | Horizon Fitness

horizonfitness.com/blog/aut...

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On a 'running morning' it's always 275ml tap water, porrige with a banana sliced into it and a cup of tea (splash of milk, no sugar). Tomorrow morning is Park Run at 9am so I'll have breakfast at 7.30 or 7.45am no later.

When I get back from PR, I'll have a grapefruit or an orange (depends what is in the bowl) and a slice of wholemeal toast with honey to celebrate.

For 'main meals' I prefer chicken or salmon with steamed rice (white basmati, I'm afraid) and steam veggies.

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I have tried twice to run before breakfast, and I just can't do it. I've had a banana and water, but completely run out after 20 minutes. If I have 2 weetabix with semi-skimmed and a cup of coffee, I can head out an hour later and I'm flying.

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For regular 5k days, I don't bother at all beforehand, other than making sure I am reasonably hydrated - half an hour of moderate exercise does not require any special fuelling. On long run days - anything much over an hour, I have something like rice cakes with peanut butter or an avocado sandwich about an hour before, and take with me a a couple of little o-nigiri parcels - balls of sushi rice with a blob of miso paste in the middle, wrapped in nori seaweed in a triangle shape. Easy and quick to make, clean and easy to carry and eat on the go and a really good energy boost.

When I get home, after water I have a large green smoothie.

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Yum - added to the shopping list, thanks Rignold!

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right...loads of food the night before a long run...nothing in the morning...then I have a random or something sweet every 2 miles, and energy drink, especially after 8 miles...you need to do what works best for your body :)

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Some very good posts, I'll think of these when I'm getting ready for a run ;-) thank you

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