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What to eat before a run
In preparation for a long run or high-intensity session, you need to think about your carbohydrate intake 24-36 hours before you’re due to lace up your trainers, which will often be a rest or recovery-run day. Ensuring good-quality carbohydrate in the meals and snacks the day before the session is key and should look something like this:
Breakfast: Toasted bagel with peanut butter and banana
Lunch: Jacket potato with tuna salad followed by a fruit yoghurt
Mid-afternoon: Hot cross bun or similar, toasted with butter
Evening meal: Tofu or chicken stir-fry with rice; then treat yourself to a guilt-free pudding of Greek yoghurt and fruit
Before bed: Oatcakes with the topping of your choice. And then, a good night’s sleep, so you head out the following morning well rested and fully fuelled.
What to eat before a morning run
For runs under an hour, you want to aim for around 1-1.2g of carbohydrate per kg/bw as a general fuel target, adjusting according to duration and intensity of training. If you’re in a rush or it’s early and you can’t face a solid meal, one solution is to make your own sports drink. Take 300ml of any fruit juice and dilute with 300ml of water; if you’re a heavy sweater, add 1⁄4 tsp salt. Drink some of this before leaving for your training session and then continue to sip on the run. Other good options include hot cross buns, banana and fruit yoghurt or Scotch pancakes.
How long after eating to run?
The recommendations are to aim for 1-1.2g of carbohydrate per kilogram of body weight, one to three hours before exercise.
What to eat after a run
After your session, focus immediately on beginning the crucial recovery process, ensuring that within 30 minutes of finishing a run you take in what you need to kick-start refuelling, repair and adaptation. You should be consuming 1.2g of carbohydrate per kilogram of your body weight (kg/bw) and up to 0.4g of protein per kg/bw. If it’s not a mealtime, go for a recovery snack, which could be something like:
• Flavoured milk and a cereal bar
• Greek yoghurt and granola
• Protein shake made with dairy or oat milk
These snacks will ensure a good intake of carbohydrate and protein, to start the all-important replenishment process. Follow this with a balanced meal within two hours to continue the process. The same applies if you’re doing a double day of training, whether that be a second run, strength work or across-training session. By refuelling properly after every run, you will get the greatest benefits from all your hard work.
Renee McGregor is a leading sports dietitian with over 20 years’ experience. Find out more via her website: reneemcgregor.com
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What to eat before a run - runnersworld.com
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