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For many years, I believed that running on an empty stomach was ideal. I focused primarily on my meal the night before, opting for light, meatless dishes. However, around 1999, I began eating half a banana before races and noticed improved performances.
By 2000, my pre-race dinner evolved to include a fully loaded baked potato, steamed broccoli, and a six-ounce piece of lean meat. On race mornings, I continued with just half a banana. This change provided sustained energy, especially for races over 5K.
A memorable experience was the 2013 Boston Marathon. My son and I had pancakes before the race, which started later in the day. Along with five energy gels and Gatorade at every other mile, this fueling strategy helped me finish in 3:32:17 at age 65, starting from the back and passing thousands of runners.
Since turning 70, I have made it a habit to eat something about an hour before running. My go-to is half an English muffin with cream cheese. This morning, Catherine prepared avocado toast, which, though more substantial than usual, worked well.
In conclusion, I have found that consuming a light meal or snack an hour or two before running enhances performance and energy levels. It is essential to find what works best for you through personal experimentation.
Insights from others on Pre-Run Nutrition
My personal experiences align with broader recommendations from nutrition experts. Consuming carbohydrates before a run is crucial, as they serve as the body's primary energy source. Registered dietitian Brenna Larson emphasizes that eating before a workout helps maintain stable blood sugar levels, supports muscle endurance, and promotes faster recovery. She suggests having a meal 2 to 3 hours before exercise or a carbohydrate-rich snack 30 to 60 minutes prior for quick energy.
Ideal pre-run foods include a mix of carbs and protein, such as fruit with peanut butter, Greek yogurt with honey, dried fruit and nuts, oatmeal with banana, or berry smoothies with nut butter. These combinations provide essential nutrients to sustain energy and aid muscle repair.
It is also important to avoid high-fat, high-fiber foods, and large meals right before running to prevent digestive issues. Finding the right diet requires personal experimentation, and keeping a food journal can help optimize performance and comfort.
In summary, while individual preferences and tolerances vary, incorporating a balanced pre-run meal or snack can significantly enhance running performance and overall exercise experience.
(01/26/2025) Views: 175 ⚡AMP