The topic of this week’s Tuesdays on the Run is Runner’s Nutrition. Nutrition is definitely something that can make or break a run. Been there done that. Here are some of the guidelines I follow:
Pre-Run
<1 hour: Nothing special special pre-run. Just make sure to drink 12 oz or so of plain water.
>1 hour: 200-300 protein/carb blend such as a piece of toast with nut butter and a banana or hard boiled egg.
During Run
<1 hour: Plain water or Nuun.
>1 hour: Sports drink and water or Nuun with gel every 45 minutes.
Post-Run
In that 30-minute window after finishing the run, when the body most needs to replenish glycogen stores and start the recovery process, aim to take in a combo of approx. 75% carbs and 25% protein. Chocolate milk is ideal, so is a protein smoothie. Because I frequently swim immediately after I run, I mix Sun Warrior protein powder, ice and water in a shaker cup and drink it as soon as I finish running for some recovery goodness before I swim. It really takes the edge off my hunger. Later on when my entire workout is complete, I’ll take in a more substantial meal, or a more elaborate smoothie, again focusing on protein, carbs and healthy fats.
Other things to keep in mind:
- There’s no single right way to fuel.
- Try a variety of different foods/drinks until you find what works for you.
- Once you find what works for you stick with it and don’t stray! I learned that rule the hard way.
- Running is rarely the weightloss ‘magic bullet’ we think it will be because it’s so easy to take in more food than we need. That’s why it’s best to make food choices that are as unprocessed and nutrient-dense as possible.
What’s your favorite way to fuel a run? Did you learn what works for you “the hard way”?
One thing I learned last summer (and from past years) is that carb loading is not the way to go for this runner. I need more protein in my diet. That was one of the keys to my awesome training!
Wendy is there any protein in your Tailwind? The drink I carry when I run has some and I think it makes a difference.
I have been doing Nunn as well on my runs. However I find that nuun and GU is way too sweet together. When I run I really crave salt.
I know there is an exact science to it when fueling on race day, but for my long runs lately I have been cutting up Lara Bars and eating a few Swedish Fish and it’s been great. The only problem is that my longs runs are pretty slow these days, so I’ll probably go back to Gu pretty soon here.
I learned (the hard way) never ever do 5 GUs for a full marathon. I figured out what worked for me for half marathons and half training, the full was new territory though.
I agree – running is NOT the magic weight loss bullet. I need hydration help, even for short runs, so I make sure to DRIP DROP every time, before OR after.
I actually really cannot work out with anything in my stomach, I am a post-exercise EATER and when I refuel, it’s on delicious seafood!
My fav way to fuel pre long run with with toast and nut butter- but I eat that for breakfast every morn anyway, haha!
Pre normal run (which is 6 miles for me) I may eat a couple energy bites. Pre long run (anything 12 or more) I’ll eat oatmeal or toast with peanut butter and banana. During long runs I’ll eat energy bites (I make them – recipes on my blog – dates, nuts, nut butter, etc.) or gels if it’s a race. After a long run I’ll eat a Picky Bar or drink a protein shake before eating anything real. During the week it’s breakfast time 🙂
I’m still looking for the best whole foods for during exercise; I’m a big believer in dates and chocolate so far. 🙂
My stomach is sensitive so I have found out lots of things the hard way as far as running on certain foods;) I stick with the same thing every time and I don’t stray or I am usually sorry.
I know that I’m not normal but I don’t tend to fuel while running (even the really long ones:).
I’m always trying out new foods to eat before and during the run. Recently, I cut up a granola bar and ate it during a run. Glad everyone shared – interesting to see the differences!
I’ve played with it/changed it so many times over the years! I suspect I’m still not done with the tinkering!
It does seem like running so much should really let me drop the pounds, but I read somewhere that you can’t out-exercise a bad diet and that is so true! I’m trying to stick with quality foods and avoiding lots of processed foods and hoping to see it pay off on the scale and the Garmin! Thanks for linking up with us today!
Yum-I’m a big Nuun fan too! I also love PB and banana/toast before a long run!
I really like how you distinguished between runs that are less than an hour and more than an hour. Thats about the timeframe I use too. For a short early morning run I can go with no fuel before, but if I wait to long after I wake up I get hungry. Great tips as well- there is no one magical formula and we definitely have to be mindful of what we are eating even though we are runners!
I really am learning the hard way. I also find that what I eat the day before a run matters. Especially if I’m going to hit five miles or more. If I eat something high in fat the day before or the day of…not a good time.
so true! When I started running I was sure it would make me instantly skinny. Since then I have learned it is so much more about food and less about exercise.
I always have a banana pre-run. It’s purpose is more to get things moving so I don’t have to find a pit-stop by the third kilometre than to provide lots of calories. Works for me.
I’ve got it pretty well figured out for the half marathon distance. The new challenge is to figure it out for longer than that…
Great tips! Love Nuun for hydrating during long runs. Also love chocolate milk as my post run/race fuel!
I’m still on the hunt for the perfect fuel that wont upset my tummy. I can’t do the gels/gus etc. Beans are about the only thing that don’t cause my tummy to seize up.
I usually eat half a Larabar in the morning before I run, drink water while I run and then refuel with a couple of eggs. If it’s a long run then I eat more before, usually yogurt with granola and eat a protein bar as soon as I get home.
I’ve learned the hard way that my appetite sticks around for awhile after marathon training is finished. I still want to eat the same amount of food but I’m not burning as many calories. It takes awhile to adjust to ‘normal’ eating again!