Nutrition can play an integral part in performance and when running that is no different. However, every individual tolerates food differently therefore we are going to give some tips and suggestions that can be trialled for your pre run fuel.
Longer runs naturally will require more energy and as a result more food that will likely take longer to digest as a result, it’s advisable to eat in advance of your run. The body requires carbohydrates in order to be energised, so the pre run meal should be focused around simple carbs that can be easily digested and quickly turned into an energy source.
Examples of Food Sources:
- Whole grains
- Lean proteins
- Fresh fruit
- Low-fat yogurt
- Peanut butter
- Almonds
On the other hand, foods that are high in fat, fibre and protein should be avoided or eaten in very small quantities. These foods are prone to causing cramping and discomfort when running which can impede performance. Contrary to this not eating or hydrating sufficiently can cause a burnout of energy and create muscle fatigue. Runners should be mindful of timings between eating and their run-in order to perform comfortably throughout.
What are your favourite things to eat before a run? We would love to hear your thoughts and any recipes on our Facebook Group.