Rather, include pre-run foods like oats, quinoa, veggies, and fruits in your diet to keep your muscles ready to go. However, if you run first thing in the morning and prefer to have a little something in your stomach, then try something simple like a banana or a few bites of yogurt.

If you need a little something-something, try a light pre-run snack like a banana—and eat it at least 30 minutes before you line up. Should you eat before a morning run?

Try something light and high on the GI scale—this will make it quick to digest and not sit in your stomach like a rock. For some runners, they may prefer to head out on an empty stomach.

The intensity of the workout or run is another consideration. If that same minute run will include some intense hill repeats or tempo repeats, then some simple carbs beforehand might be a good idea to maintain your energy level.

A banana, some dates, or a smoothie are some great ideas for you in that case. This is where a runner has a ton of options for their pre-run fueling! Your time to departure will affect your decision.

Remember those glycogen stores we talked about earlier? Some runners prefer real food for those long-distance runs. Stand-bys include peanut butter pretzels, granola bars, boiled potatoes, and the ever-present banana.

Other runners prefer easier-to-digest calories such as energy gels, chews, or a sports drink. What works for you and settles well in your stomach will vary from runner to runner. Knowing what you can use for backup is just as important as the rest of your nutrition strategy.

Depending on the length of your long run or race, you might not need to eat anything special the night before—just your normal nutrition. This goes for new clothing and shoes just as it does for food and nutrition. that needs to eat a little something beforehand, stick with the tried and true answer for yourself.

Put your race in the same category of run as mentioned above. A 5k race could definitely be considered a short run. Just as there are some great recommendations for the best options to eat before a run, there are similar recommendations of what to not eat before running.

Check out this article on common nutrition mistakes to avoid making them yourself! What not to eat before running can be personal—for example, a certain fruit might have a drastically different impact on you than on your friends. battle during the run. An easy way to remember to hydrate throughout the day is to aim for glasses of water before 2pm, and another glasses of water after 2pm.

Experiment and see what works best for you. You can use the same snacks you use in a run before your run. Give these a try:. Check out all our nutrition videos for even more helpful hints from Coach Elizabeth, and come join our running community by downloading the mobile app! Should You Eat Before a Run?

Should You Eat Before or After a Run? Eat before and after a run for maximum efficiency. What to Eat Before Running: All Distances As you read through the following tips, do keep in mind that every runner is different. That said, based on you and your desired distance, here are a few things to eat before a run.

If you feel like you need to eat something before running a 5K, then we recommend the following: Toast Bagel Banana Gel Coffee Clif Bar What Not to Eat Before Running a Mile, 5K, or 10K Keep meals minimal before short or intense runs.

The purpose of this meal is to fill up your liver glycogen after an overnight fast and to keep up your blood sugar level.

This is why the meal should consist mostly of carbs. However, a small amount of protein will be good to stabilize the blood sugar and to minimize the muscle breakdown. You should avoid extra dietary fiber so feel free to choose white bread instead of dark and to drink juice instead of eating fruits.

Typical pre-race meal foods include white bread and honey, eggs, oatmeal or low-fiber cereals, bananas, yogurt, and juice. Remember to drink if you feel thirsty or even a little bit more than usual. If the day is hot, add a little salt to your meal. Try different foods before your training runs.

When you have found your favorite combo, stick with it. Eat similarly before your hard runs and before the race. This usually means you should drink at every aid station.

Start the drinking right from the beginning of the race. At least half of the drinks you have should include salts e. sports drinks to avoid hyponatremia. When you run a marathon or a half-marathon, you should also eat carbs during the race. Even a small amount will boost your endurance by giving fuel to your body as well as by picking up your nervous system.

You should aim to eat 30—90 g of carbs every hour on race day, depending on your bodyweight. If the race is long, aim for the higher end. Again, try different amounts on your training runs to see what feels best.

Solid foods are usually not a good option, so go for the bananas and sports bars only if you feel really exhausted and hungry. Caffeine decreases the perceived level of effort for most people.

Or give it a thumbs up! I like this article You liked this article Thanks! Please note that the information provided in the Polar Blog articles cannot replace individual advice from health professionals. Please consult your physician before starting a new fitness program.

There are a couple ways to go about supercompensating. The easy way is to simply consume as many carb-y foods as you want: fruit, starchy veggies, whole grains, and beans.

For 24 hours after that effort, go for it with the carbs. Then shoot for 5 grams of carbs per kilogram of body weight per day. But before you bust out your abacus, keep in mind that these numbers are just suggestions. Consider them ballpark figures, which you can adjust based on your own experience.

If possible, top off your glycogen tanks with a carb-rich meal 3 to 4 hours before your event. One thing truly magical about being an endurance athlete is that you're part of a tiny demographic that actually benefits from tall-stack pancake breakfasts.

Juice and gels are great options. If you want to keep it natural, low-fiber fruit such as bananas and dates are also good choices. Avoid fiber, protein, and fat in the hours before your race. Digestion requires blood flow around your gut.

Exercise requires blood flow around your extremities. When the two compete, no one wins. So just keep them steady until actively avoiding them a couple hours before the start.

Favor foods that do double duty, providing both carbs and complete proteins. Since many athletes, especially cyclists, try to keep weight down, this can be scary. Current research shows that, for endurance athletes, as little as a 2 percent dip in body weight due to dehydration can have a huge impact on performance.

One study showed that once that number slipped below 3 percent, time trialing cyclists experienced a 2. Another study from showed that cyclists who hyperhydrated hydrated their bodies above their normal states prior to a 2-hour event experienced a decrease in heart rate and perceived thirst, but an increase in time to exhaustion and peak power output.

You should be drinking plenty of water leading up to your event, but things become critical 2 to 3 hours before starting. Second, you should feel the need to pee frequently, and that urine should have a pale, yellow color. Many people feel they get adequate hydration through the water in foods and coffee or tea.

There may be some validity to these beliefs for the masses, but not for athletes. At least one study showed that runners who drank a high sodium drink before exercise experienced less perceived strain during exercise, as well as increased exercise capacity in warmer weather.

The obvious reason for this is that when you sweat, you lose sodium along with other electrolytes, which can have a huge impact on many systems in your body, including those governing muscle function. Formulas like LADDER Hydration can be a great option in this scenario, which contains mg of sodium per serving.

Endurance training can be grueling. And the events themselves tend to be even bigger beat-downs. Post-Race: A range of grams of protein taken immediately post-race is sufficient to support muscle repair and immune function post-event.

Common sources include milk, meal replacement shakes, and specialized recovery sports drinks. Replacement of electrolytes becomes instrumental in endurance bouts lasting longer than 1 hour, especially when training and racing in hot and humid conditions.

The principle electrolytes include sodium generally bound to chloride , potassium, magnesium, and calcium. These electrolytes are involved in metabolic activities and are essential to the normal function of all cells, including muscle function.

Pre-Race: Athletes vulnerable to muscle cramping and fatigue as well as those competing in heat may benefit from increasing salt intake in the few days leading up to race day. Many of the carbo-loading options, such as pretzels, sports drinks, breads, and cereals, accommodate this.

Similarly, on race morning, choosing saltier carbohydrate sources, such as a salt bagel, and sipping on a sports drink rather than plain water may help. Salt loading is not recommended for athletes on blood pressure medications.

During Race: Aim for mg of sodium per standard bike bottle of water consumed ounces as well as smaller amounts of potassium, magnesium, and calcium. Note that too much sodium can lead to bloating and GI discomfort so be sure to account for all your sources, including sports drinks mg per 8 oz , energy gels mg per packet and chews mg per 3 pieces , salt packets ~ mg per packet , and electrolyte capsules ~ mg per capsule.

Post-Race: Sipping on a sports drink, rather than plain water, post-race will facilitate optimal rehydration of muscles, including replacement of lost electrolytes.

Because water serves as the medium for all metabolic activity, helps to lubricate our muscles and joints, and also keeps our core body temperature in check, failure to take in enough fluids during a long run can have a dramatic negative impact on both health and performance.

Therefore, determination of sweat rate and consequent fluid demands is extremely important for athletes. Daily: Drink half your body weight in pounds in fluid ounces or so urine runs pale yellow during the day. For example, a lb man requires approximately 75 ounces of fluid daily.

Unfortunately, this level of dehydration can have significant negative consequences on performance so be sure to sip on ounces of fluid in the hours leading up to race start or so that urine runs pale yellow. During-Race: Aim for ½-1 liter or approximately 1 standard bike bottle ~ ounces per hour or so that urine runs pale yellow.

It is important to note that over-hydration, also known as hyponatremia, can be just as dangerous as dehydration and is generally caused by consuming fluids, especially water, beyond that of what the body can absorb. Cardinal symptoms of over- hydration include clear urine, pressure headaches, nausea, vomiting, and confusion.

To monitor hydration status, weigh in pre- and post-workout. It is estimated that one needs approximately 20 ounces of fluid to replenish 1-lb of body weight. A central nervous system stimulant, caffeine may help maintain blood glucose concentration and reduce power loss through its effects on the active musculature and nervous system that reduce fatigue and perceptions of effort, discomfort, and pain.

Specific flavors of energy gels and chews are caffeinated at a dose of mg pack. It is important to experiment with personal tolerance to caffeine as some athletes do not respond favorably to caffeine with symptoms such as a racing heart beat, muscle twitching, stomach distress, and anxiety serving as reason for avoidance.

Aim for mg of caffeine e.

In addition to being an essential nutrient, protein keeps you feeling full longer, which helps if you're trying to lose weight. But exercise physiologists often use a formula based on weight to determine a more accurate amount.

Endurance athletes need more protein than sedentary individuals. Runners, especially those running long distances, should consume 1. Try to concentrate on protein sources that are low in fat and cholesterol, such as:. One egg satisfies about Stick to foods low in saturated fats and cholesterol.

Foods such as nuts, oils, and cold-water fish provide essential fats omega-3s which are vital for good health and help prevent certain diseases.

The National Institutes of Health recommends mg to 1, mg of omega-3 fatty acids daily 1, mg for females ages 18 and up and 1, mg for adult males. Runners don't get energy from vitamins, but these micronutrients are still essential. Exercise may produce free radicals, which can damage cells, and vitamins C and E can neutralize these substances.

Minerals are also of particular importance when it comes to running. Important ones include:. The market is full of energy supplements, sports gels, chews, and protein bars that purport to provide the fuel you need to power through your runs.

Some do provide a good source of convenient energy when you're on a long run. When you begin a run, you should feel neither starved nor stuffed. You don't want to eat immediately before running because it could lead to cramping or annoying side stitches.

But running on an empty stomach may mean you're drained of energy and feeling exhausted during your runs. It takes time or every runner to figure out what and when to eat before a run. Research has yielded mixed results. For example, one study found that consuming carbs within one hour before exercise could impair performance compared to eating two to three hours before training.

But the authors also noted that other studies showed a performance benefit to allowing more time between eating and training.

Another study noted that snacks or meals high in carbohydrates are commonly recommended one to four hours before higher-intensity, longer-duration exercise. But that study also suggests that what you eat before training depends on what you've consumed in your diet in the days preceding exercise.

As a very general rule, some running experts recommend a light meal about one and a half to two hours before you start running, or a small snack 30 minutes to an hour before running.

It's best to experiment during training runs and workouts to see what works for you. If you eat a very big meal, you should wait at least two hours before running. This is especially true if you eat foods that take a long time to digest, such as greasy, fatty, or fried foods though it's best to avoid these altogether before running.

If you eat something smaller, you should be fine to run about an hour after you eat, depending on your meal choice. But everyone's digestive system is different, so experiment to determine what works for you.

Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples include:. If you decide to start on empty , you should have enough energy stores to last for a shorter run. But if you have time for a light snack, a piece of toast with jam or half of an energy bar can be a good choice.

Focus on carbohydrates and easy-to-digest foods. If you run in the evening and it's been a few hours since lunch but you haven't had dinner yet , try eating a healthy calorie snack about 60 to 90 minutes before a run, unless you are used to something else.

If it is within 60 minutes of a run, choose an easy carbohydrate that doesn't exceed 30 grams of carbohydrates, like a banana. If you've had issues with gastrointestinal distress also known as runner's trots during or after your runs, the foods you're eating the 24 hours before your runs may be the culprit.

Try limiting or eliminating some of these foods before running to see if it makes a difference:. Safer pre-run foods to avoid runner's diarrhea include:. While people often plan what they eat before and after a run, there may be times that you need to eat mid-run as well.

This is particularly true if you are running long distances. Most of the energy to fuel your efforts comes from glycogen stored in your muscles. However, once these stores are depleted, your body will begin drawing on sugar stored in the blood and liver.

If you are running for 90 minutes or longer, you will need to consume carbohydrates to replace your lost glucose. Sports drinks provide hydration, carbohydrates, sodium, and potassium.

Sports gels and chews can also be a good choice. They usually provide carbohydrates in the form of fast-digesting sugars. Some good mid-run options include:. Some runners even opt for high-sugar snacks like gummy bears or other small candies. The key is to choose something light that has high glycemic index carbs.

Avoid foods that are difficult to chew and swallow during your run. You should also avoid spicy foods, dairy products, and high-fiber foods since they can cause tummy troubles. What you eat after a run often depends upon your goals. For example, you might opt for lower-calorie choices if you are trying to lose weight or focus on higher-protein choices if you are trying to build muscle.

In any case, you will need to replace lost fluids, restore glycogen levels, and rebuild muscle fibers. Good post-run options include snacks or light meals containing fluids, carbohydrates, and protein, such as a bagel with nut butter , a protein shake, or Greek yogurt with a piece of fruit.

According to one study published in the Journal of the International Society of Sports Nutrition , chocolate milk might be a better choice than sports drinks for exercise recovery.

Skip high-fat, fried, or greasy foods high in calories but low in nutritional value. You might feel starved, but loading up on high-calorie fast food can undo all the benefits of your run.

Sugary sodas are also a poor choice. We've tried, tested, and reviewed the best protein shakes. If you're in the market for a protein shake explore which option may be best for you. The amount you need to drink before, during, and after a run depends on factors such as how long you will be running and your sweat rate.

While guidelines for specific amounts of fluid used to be provided for runners, newer guidelines recommend a more personalized approach. Studies have found that a personalized hydration plan based on sweat loss is best for optimal performance.

The latest position stand from the American College of Sports Medicine ACSM also recommends an individualized approach to workout hydration. According to the ACSM, when hydrating before exercise, you should slowly drink beverages at least four hours before exercise. A volume of about 5 to 7 milliliters per kilogram of body weight is offered as a general starting point.

But if you do not produce urine, or the urine is dark or highly concentrated, you should slowly drink more for example, another 3 to 5 mL per kilogram of body weight about two hours before the event.

If calculating your exact hydration seems too complex, it may be helpful for some runners to use age-old guidelines often provided by running coaches. If you plan to run for around 45 minutes, you will want to pre-hydrate by drinking around 17 to 20 ounces of fluid about two hours before your run, and 10 to 12 ounces of water or a sports drink 0 to 10 minutes before exercise.

You will want to maintain hydration levels during exercise. The ACSM recommends fluid consumption early and at regular intervals during training. But it does not provide a specific guideline for volume, noting that variations in clothing, duration, weather, and other factors come into play.

The organization recommends using your sweat rate to determine your personalized needs. You can use 0. The ACSM advises that beverages containing electrolytes and carbohydrates can help sustain fluid-electrolyte balance and exercise performance. Replacing lost fluids is also vital following your run.

But in many cases, you can just eat and drink normally to return to a balanced state. If you are dehydrated, drink about 1. If you become very dehydrated, you may need intravenous fluids. Preparing for a race or marathon requires good nutrition in addition to your physical training.

In the weeks before an event, you should also spend some time familiarizing yourself with what will be available during the race e. Well in advance of your event, you should start paying attention to how your nutrition influences your training. What foods and meal timing works best for you?

Following different nutritional strategies during your training might be beneficial. For example, if you are running shorter runs, there is probably no real need to increase your overall calorie or carbohydrate intake.

Distance runs that pass the minute mark should also include the addition of supplemental nutrition. This includes ensuring that you are replacing lost fluids to stay hydrated.

Before a race or marathon, runners sometimes engage in what is known as carb-loading or consuming more significant amounts of carbohydrates in the two or three days before the event.

The goal is to maximize the stores of glycogen in the muscles during a race, which can improve endurance and prevent fatigue. This practice used to be more common, but many runners today prefer to increase their daily carb intake in the days before an event.

Carb loading should be done with caution, and you should always make sure that you are also eating an adequate amount of protein. Overeating or suddenly changing your eating habits right before a race can result in discomfort, decreased performance, and even gastrointestinal issues.

Unlike race day weather or course conditions, your nutrition is one area you have complete control over. With proper planning of your pre-race meal, you'll feel more confident and prepared to know that you already have a nutrition plan worked out.

Runners have unique nutrition needs and considerations. It's vital to properly fuel your training and recovery so you can feel and perform your best.

As well, having a solid plan for race day can give you a competitive edge, providing you with enough energy for performance while avoiding potential gastrointestinal issue. What works for you may be different than what works for other runners, so it is also wise to track your food intake and how it makes you feel during training.

Then you can get a solid understanding of how your nutrition is affecting you and make adjustments. You should wait one and a half to two hours after a small meal before you run.

Alternatively, have a small snack 30 minutes to one hour before running. Experiment to see what works best for you. Elite marathoners consume different diets based on their body weight and training schedule.

Marathon runners adjust their diet depending on when they will be competing. However, endurance runners tend to consume more carbohydrates than the regular population approximately 8 to 10 grams of carbohydrate per kilogram of body weight each day. They need more calories than those who do not run long distances due to the vast amount of calories the activity burns.

Runners who want to fuel performance without shedding pounds will benefit from a diet that is higher in calories than what it would usually take to maintain weight. If you have been running and are experiencing unwanted weight loss, increase your calories with larger portion sizes of nutrient-dense foods, or by adding a nutritious daily meal or snack.

Start small and add more until you reach and maintain your desired weight. International Sports Sciences Association. Nutrition for endurance. Slavin J, Carlson J. Adv Nutr. Department of Agriculture and U. Department of Health and Human Services.

Race Morning: Include grams of protein in the hour leading up to race start to help stabilize blood sugars. Common pre-race protein sources include peanut butter, non-fat milk or yogurt, eggs, and energy bars. During Race: If out on a training or race course longer than 4 hours, aim for up to 5 grams of protein hourly.

Common sources include sports drinks, energy bars, as well as whole food alternatives like turkey jerky and peanut butter sandwiches.

Post-Race: A range of grams of protein taken immediately post-race is sufficient to support muscle repair and immune function post-event. Common sources include milk, meal replacement shakes, and specialized recovery sports drinks.

Replacement of electrolytes becomes instrumental in endurance bouts lasting longer than 1 hour, especially when training and racing in hot and humid conditions.

The principle electrolytes include sodium generally bound to chloride , potassium, magnesium, and calcium. These electrolytes are involved in metabolic activities and are essential to the normal function of all cells, including muscle function. Pre-Race: Athletes vulnerable to muscle cramping and fatigue as well as those competing in heat may benefit from increasing salt intake in the few days leading up to race day.

Many of the carbo-loading options, such as pretzels, sports drinks, breads, and cereals, accommodate this. Similarly, on race morning, choosing saltier carbohydrate sources, such as a salt bagel, and sipping on a sports drink rather than plain water may help. Salt loading is not recommended for athletes on blood pressure medications.

During Race: Aim for mg of sodium per standard bike bottle of water consumed ounces as well as smaller amounts of potassium, magnesium, and calcium. Note that too much sodium can lead to bloating and GI discomfort so be sure to account for all your sources, including sports drinks mg per 8 oz , energy gels mg per packet and chews mg per 3 pieces , salt packets ~ mg per packet , and electrolyte capsules ~ mg per capsule.

Post-Race: Sipping on a sports drink, rather than plain water, post-race will facilitate optimal rehydration of muscles, including replacement of lost electrolytes. Because water serves as the medium for all metabolic activity, helps to lubricate our muscles and joints, and also keeps our core body temperature in check, failure to take in enough fluids during a long run can have a dramatic negative impact on both health and performance.

Therefore, determination of sweat rate and consequent fluid demands is extremely important for athletes. Daily: Drink half your body weight in pounds in fluid ounces or so urine runs pale yellow during the day.

For example, a lb man requires approximately 75 ounces of fluid daily. Unfortunately, this level of dehydration can have significant negative consequences on performance so be sure to sip on ounces of fluid in the hours leading up to race start or so that urine runs pale yellow.

During-Race: Aim for ½-1 liter or approximately 1 standard bike bottle ~ ounces per hour or so that urine runs pale yellow. It is important to note that over-hydration, also known as hyponatremia, can be just as dangerous as dehydration and is generally caused by consuming fluids, especially water, beyond that of what the body can absorb.

Cardinal symptoms of over- hydration include clear urine, pressure headaches, nausea, vomiting, and confusion. To monitor hydration status, weigh in pre- and post-workout.

It is estimated that one needs approximately 20 ounces of fluid to replenish 1-lb of body weight.