When it comes to running or any type of physical activity, what you eat before you lace up your shoes can make or break your performance. So, what to eat before running? Find out.
Eating the right foods will give you the energy you need to power through your run while eating the wrong foods can leave you feeling sluggish and exhausted.
It’s of crucial importance that you choose pre-run foods that are high in energy and easy to digest. This will ensure that your body has the fuel it needs to run at its best. It’s also important to eat these foods a few hours before your run so that your body has time to properly digest them.
There are a few things to keep in mind when choosing pre-run foods. First, you’ll want to make sure that the foods you choose are high in carbohydrates. Carbohydrates are the body’s preferred source of energy and will help you to maintain a steady energy level throughout your run.
You’ll also want to make sure that the foods you choose are relatively low in fat and fibre. Both of these can be difficult for the body to digest and may cause stomach upset during your run. It’s important you choose something that will give you sustained energy rather than a quick sugar high that will lead to a crash later on.
Finally, you’ll want to make sure you eat a small portion. You don’t want to overdo it and end up feeling stuffed or sick during your run.
So, what to eat before running? Here are 5 pre-run foods that will give you the energy you need to power through your next run.
What to Eat Before Running
Oatmeal is a classic pre-run food for a reason. It’s high in complex carbs and fibre which provides sustained energy. In fact, oatmeal contains 8-9 grams of protein per only .5 cup, making it one of the best pre-run foods for energy. It’s also easy to digest, so you won’t have to worry about feeling bloated or uncomfortable during your run.
Running on an empty stomach can be tough, so make sure to eat a bowl of oatmeal a few hours before your run. What makes oatmeal even better is that it’s a versatile food that can be easily customized to your liking. You can top it with fruit, nuts, or honey for an added boost of energy. Getting creative with your oatmeal toppings can also help you avoid pre-run boredom.
Bananas are one of the best pre-run foods you can eat. They’re packed with nutrients like potassium and vitamin C and are a great source of quick-acting carbs for an energy boost. Bananas are also easy on the stomach, so you won’t have to worry about them causing any digestive issues during your run.
Eating a banana before a run is a great way to top off your energy levels and make sure you have enough fuel to power through your workout. You can eat it whole, slice it into your oatmeal, or even make a smoothie with one. It’s also a good idea to have a banana after your run as part of your post-run recovery meal.
3. Peanut butter and toast
Everybody loves a good PB & J, but did you know that peanut butter is also a great pre-run food? Peanut butter is a great source of healthy fats and protein, both of which are important for runners. The protein will help repair your muscles after your run while the healthy fats will give you sustained energy.
To get the most out of your pre-run meal, pair peanut butter with whole-grain toast. The carbs in the toast will give you a quick boost of energy while the peanut butter will provide lasting energy. You can also add some fruit to your toast for an extra nutrient boost.
4. Greek yoghurt
Greek yoghurt is a great pre-run food because it’s packed with protein and carbs. The protein will help repair your muscles after your run while the carbs will give you energy.
Greek yoghurt is also a good source of calcium, which is important for runners because it can help prevent injuries. It is a versatile food that can be eaten alone or used as a base for other pre-run meals. You can top it with fruit, granola, or honey for extra energy. Just make sure to avoid yoghurts that are high in sugar. The last thing you want is a sugar crash during your run.
Eggs are a great pre-run food because they’re a good source of protein and healthy fats. The protein will help repair your muscles after your run while the healthy fats will give you sustained energy. Additionally, eggs are rich in leucine and amino acids, which is perfect for muscle growth and repair.
Eating eggs before a run is a great way to get some protein and fat into your diet. You can hard-boil them, scramble them, or even make an omelette. Just make sure to eat them a few hours before your run so you have time to digest them. Eggs are a versatile and nutrient-rich food that should be a part of every runner’s diet!
The Bottom Line
Running is a great way to get exercise, but it’s important to fuel your body properly before a run. Running on empty is never a good idea as it can lead to fatigue and an increased risk of injury. Eating the right foods will give you energy and help you perform your best.
Make sure to eat something before your run so you have the energy you need to power through it. There are a lot of great pre-run foods to choose from, so find what works best for you and stick with it. And remember to stay hydrated by drinking plenty of fluids before you head out the door. Happy running!
Read More: Top Recovery Workouts for After Running
- tips for runners: Chander R on Unsplash