Fueling Up for the Run: A Beginner’s Guide to Pre-Run Nutrition

Hey there, runners! Whether you’re lacing up your sneakers for the first time or you’ve been hitting the pavement for a while, it’s super important to talk about fueling your body before you run. Just like a car needs gas to go, your body needs the right kind of energy to keep you moving. 

This year will mark three years into my running journey and I can still say that I love and am excited to run, almost, each and every time. One thing that took me a bit to learn was how to make sure I had enough energy to get through a run. As I became more active and burned more calories, daily, I also had to learn how to ensure I was fueling myself correctly, so that I could train effectively. Since I consider myself a new runner, still, I wanted to share some of my lessons with you.

So, let’s dive into the world of pre-run nutrition and learn how to power up for your best run yet!

1. Why Fueling Up is a Big Deal
2. The Best Snacks for Super Runners
3. Choosing the Right Foods
4. Recovery: The After-Run Feast
5. Power Up for Your Best Run Yet

Why Fueling Up is a Big Deal

Imagine you’re a superhero getting ready to save the day. You wouldn’t go into battle without your super suit, right? Well, eating before a run is like putting on your super suit. It gives you the energy to run faster, longer, and feel stronger. Plus, it helps you avoid feeling tired or dizzy, which can happen if your body runs out of fuel.

Now, think about the weather. On a hot day, your body works extra hard to keep you cool, so you need more energy. On a cold day, your body needs to stay warm, which also takes energy. That’s why eating right before you run is super important, no matter what the weather is like.

The Best Snacks for Super Runners

Conquering long distances and pushing their bodies to the limit, super runners are fueled by more than just determination. The key to peak performance lies in strategic eating, and choosing the right pre-run snack is crucial. In this following section, we’ll explore the best snacks for super runners, highlighting why these options are the perfect pit stop for topping off your energy tank before you hit the pavement.

So, what are the best snacks to eat before a run? You want to choose foods that are like quick-burning fuel. These are called carbohydrates, and they’re found in foods like:

• Bananas: Often called “nature’s energy bar” for a reason, bananas are a fantastic source of easily digestible carbohydrates. These carbs break down quickly into glucose, the preferred fuel source for your muscles during a run. Bananas are also a good source of potassium, an electrolyte that helps muscles function properly and prevents cramps.
• Oatmeal: This warm and comforting breakfast staple is a champion for runners. Oatmeal is packed with complex carbohydrates, which release energy slowly throughout your run. This provides long-lasting fuel to keep you going the distance. Additionally, oatmeal contains fiber which helps regulate digestion and keeps you feeling fuller for longer, preventing hunger pangs that might disrupt your run.
• Whole grain toast with peanut butter: This winning combination provides a perfect blend of carbohydrates and protein for pre-run energy. Whole grain bread offers complex carbs for sustained energy, while peanut butter is a great source of protein. Protein helps repair muscle tissue after a run and can also help you feel fuller for longer,reducing cravings during your workout.

Bonus Tip: Consider the timing of your pre-run snack. Aim to eat a light and easily digestible snack 1-2 hours before your run. This allows your body enough time to digest the food and convert it into usable energy.

Choosing the Right Foods

Fueling a run is like fueling a car – the right mix gets you where you want to go, while the wrong one can lead to a breakdown. Just like you wouldn’t pour cooking oil into your gas tank, there are certain foods runners should avoid before hitting the pavement. This section, Choosing the Right Foods, will explore the key nutrients to target for optimal performance, along with explaining why some foods are best left for after your run. By understanding what works best for your body, you can ensure a smooth and energized run.

Not all snacks are created equal. You want to pick foods that give you energy without weighing you down. Here’s what to look for:

• Carbs are your best friends: Carbohydrates are the primary source of energy for your muscles during exercise. They are broken down into glucose, which enters your bloodstream and is readily used by your muscles for continuous movement. Look for easily digestible carbs like those found in fruits, vegetables, and whole grains. These carbs will provide a quick energy boost without leaving you feeling sluggish.
• A little bit of protein is cool: While protein isn’t the main source of fuel during a run, including a small amount in your pre-run snack can offer some benefits. Protein helps with muscle repair and growth, which is important for runners who put a lot of stress on their muscles. It can also help you feel fuller for longer, reducing the urge to snack during your run.However, too much protein can take longer to digest, so stick to a moderate amount.
• Avoid too much fat and fiber: While both fat and fiber are important nutrients, they tend to digest slower than carbohydrates. This can lead to stomach upset or discomfort during your run as your body prioritizes digesting food over using energy for movement. Limit high-fat foods like fried items or fatty meats, and opt for moderate amounts of fiber from whole grains instead of high-fiber fruits or vegetables like broccoli or legumes.

While tempting for their taste or convenience, there are some foods best left for after your run. Fatty foods, spicy dishes,and sugary drinks can wreak havoc on your digestive system during a run. These foods take longer to digest, diverting blood flow and energy away from working muscles to your gut. This can lead to nausea, cramps, or heartburn, turning your run from a smooth journey into a struggle. Sugary drinks and snacks may provide a quick energy spike, but the inevitable crash can leave you feeling drained mid-run. Sticking to easily digestible options ensures your body can focus on using its energy to propel you forward, not on breaking down a challenging pre-run meal.

Recovery: The After-Run Feast

You’ve conquered your run, and now it’s time to reward your body for its hard work! The post-run window, roughly 30-60 minutes after your run, is a critical time for jumpstarting muscle repair and replenishing energy stores. Here are some awesome post-run snacks that will help your body recover and come back stronger for your next adventure:

• Chocolate milk: This isn’t just a treat, it’s a recovery powerhouse! Chocolate milk provides the perfect 3:1 ratio of carbohydrates to protein, which is ideal for muscle repair and refueling. The carbohydrates help replenish glycogen stores, the readily available energy source used by your muscles during exercise. The protein in chocolate milk helps repair microtears in muscle tissue caused by running, promoting muscle growth and strength.
• Greek yogurt with fruit: This creamy and delicious snack is packed with protein and carbohydrates, making it a perfect post-run recovery food. Greek yogurt is a great source of high-quality protein, which is essential for muscle repair and rebuilding. The added fruit provides carbohydrates to help replenish glycogen stores and vitamins for overall recovery.
• Turkey sandwich on whole grain bread: This mini-meal offers a well-rounded combination of nutrients to refuel your body. The whole grain bread provides complex carbohydrates for sustained energy restoration, while the lean turkey delivers a good dose of protein for muscle repair. You can also add other recovery-boosting ingredients like avocado for healthy fats or leafy greens for additional vitamins and minerals.

While it’s tempting to reach for sugary treats after a tough run, it’s actually more beneficial to focus on a well-balanced meal that includes protein and essential macros. These nutrients play a vital role in the recovery process:

• Protein for Muscle Repair: Protein is the building block of muscle tissue. During your run, microscopic tears develop in your muscles. Consuming protein after your run provides the amino acids your body needs to repair and rebuild these tiny tears, leading to stronger muscles and preventing muscle soreness.
• Essential Macros for Replenishment: A run depletes your glycogen stores (carbohydrates) and electrolytes.Carbohydrates help replenish these glycogen stores, refuelling your body for your next run. Essential macros like electrolytes, lost through sweat, are crucial for proper muscle function and nerve transmission. Ensuring you consume a variety of foods rich in these macros helps restore your body’s balance and promotes optimal recovery.

Remember, runners, proper pre and post-run fueling is like giving your body the tools it needs to perform at its best. By providing the right nutrients, you’ll optimize your recovery, prevent muscle soreness, and get your body ready to crush your next run! So, grab a delicious and nutritious post-run snack, lace up your shoes, and get ready to keep chasing your running goals!

Power Up for Your Best Run Yet

Your body is a precision instrument and the old adage of “you get out of it what you put into it” is especially true. If you want the best possible session, then you need to make sure that your body is getting enough rest for recovery and enough fuel to allow for adequate muscle growth, elasticity, and energy to finish the session. Lacking any of those components could sideline you with an injury or prevent you from continuing your running journey. It took me some time to understand that I needed to increase my calories on days where I am running and ensure that I was eating the correct things to give myself enough energy to not only start on the best foot but complete it with a good session.

I hope this article helps you understand how to fuel your body for running. Remember, every superhero needs their super suit, and for runners, that super suit is the right nutrition. What about you? What tricks for fueling up for a run do you use? Are there special treats you use for your post run fueling? Let me know in the comments below.  Keep it fun, keep it tasty, and keep on running!