Food and running

[Greenmover]

I am after a bit of advice please as I haven't quite worked out the right balance of food and running. I have tried getting up in the morning and going for a run first then eating breakfast after but find my energy levels aren't the best. Also tried running a few hours after food but find myself burping a lot. Are there certain times best to run pre or post food? Is there certain snacks or food reccomend before or even after a run. Any advice would be welcome, thanks.

[Annieapple Graduate]

🍏 That’s a very good question to which you may get many opinions! Generally speaking unless one has a specific health condition if you run early morning and under an hour you can come home for breakfast.. if you feel the need before then something light like yoghurt is helpful.. & then your choice after the run.

If you eat, choose a small, easily digestible snack high in carbohydrates and low in fat and fiber, such as a banana. Timing: Eat 30–60 minutes before running to avoid discomfort or cramping.

The key is healthy eating every day which keeps your blood sugar constant. Sometimes easier said than done! Xx

[Yesletsgo Administrator]

This is one of those personal things where we all have to find what works for ourselves. For me, one coffee and lots of water and maybe a glass of beetroot juice (extremely good for runners) before my morning run works well. If I plan to go more than about 6 km I'd have a small bowl of porridge and leave it at least half an hour.

Of course, running before breakfast means I spend most of the run planning what I'll eat when I get home. I favour eggs as a starting point as they give you the protein you need for recovery.

I'm sure you'll get lots of constructive suggestions, try different combinations and just see what feels best.

[CiderWoman24 Graduate in reply to Yesletsgo]

Not heard about the beetroot juice. Why is it good for runners? Very interested to know. 😃

[Yesletsgo Administrator in reply to CiderWoman24]

The late Dr Michael Moseley had a Radio 4 show called Just One Thing, looking at small changes you can make to improve your health. One was about how beetroot is really good for runners bbc.co.uk/programmes/m0016p... explain it much better than me 😁

[CiderWoman24 Graduate in reply to Yesletsgo]

Thank you!

[Annieapple Graduate]

🍏 If you google “What to Eat Before a Run: Your Guide to a Runner’s Diet” by Verywell Fit: This article provides comprehensive information on nutrients runners need, timing your pre-run meals and snacks, and what to eat before, during, and after a run.

[ZingPoppo]

I run first thing in the morning. Two mugs of tea and a banana 45 minutes before the run and dreaming of breakfast whilst out!

[Annieapple Graduate in reply to ZingPoppo]

❤️😁

[Oldfloss Administrator Graduate]

Loads of past posts... including some of mine

A past one.. and this repeat, of that post.. in the Changing Room Chat on the S and F Forum...

Links here too make useful reading.. ( Take a read if you have time...

healthunlocked.com/strength...

healthunlocked.com/strength...

zoe.com/learn/podcast-food-...

.zoe.com/learn/eating-after-...

Basically, we do what is right for each of us.... very very individual and no real right or wrong

Although folk have gone out too soon, as sometimes after a very large meal and felt rather ill or under fueled and that also may cause problems on the longer runs.

Yesletsgo has given you some tips too.

[adnewg73 Graduate]

A dietician I was under the care of last year, advised me to eat a banana before running. I have a banana about 40mins before a Parkrun and a cup of tea, each Saturday morning. All my other runs have to be after work in the evening, but I don't eat anything up to about 3hrs before I run. I may cheat and have one square of chocolate when I get home, then run about 30mins later. The banana definitely works though and make sure you are well hydrated !!

[drl212 Graduate]

I would always have 2 cups of tea/milk and sugar before going out for my runs less than an hour. If I felt peckish, I would have a ricecake with some peanut butter.

But I agree with everyone that its personal and a bit trial and error - unless you have a specific medical condition like diabetes. Otherwise, you might want to consult your medical provider...

[Seakite Graduate]

I run first thing in the morning, drink a couple of glasses of water before breakfast and initially like you I felt low in energy during my run. However recently I add a teaspoon of chia and teaspoon of flax seed to my water and really feel the difference for doing so . Much more energy. Give it a try

[GoogleMe Graduate]

I am definitely not a good empty stomach runner but have typically left it an hour or so after a meal to run. A while back I had a scheduling issue and decided to eat in my car and then run straight away... it was one of the most comfortable runs I've ever had! (And I should add that in recent years I have developed GORD issues which I try not to need to medicate)

[Seakite Graduate in reply to GoogleMe]

It's not a one size fit all. We're all physiologically different and what's good for one person might not be for you. I just think if we listen tune into our own bodies we'll know what works best for us. For me I don't run well with a full tummy but need energy. Chia and flax seeds are high in omega oils which gives me bursts of energy Gord conditions are uncomfortable. Glad you're managing without meds. Take care and enjoy your runs