What to eat before running for a boosted performance

In the world of fitness, nutrition is just as important as exercise. And for runners, what you eat before a run can make all the difference in your performance. The right pre-run meal or snack, ideally a balanced meal of lean protein, slow-release carbohydrates, and colourful veggies, can provide you with enough energy and nutrients to power through your workout without feeling sluggish or fatigued.

In this article, we will discuss some top picks for what to eat before running to help boost your overall performance.

Understanding your nutrition needs

Before we dive into specific food options, it’s important to understand what your body needs before a run. Carbohydrates are the primary source of fuel for our muscles during exercise, so it’s crucial to manage your carbohydrate intake appropriately before a run. Protein is also important for muscle repair and recovery, while healthy fats provide sustained energy. Hydration is also key, as even mild dehydration can significantly impact your performance.

Essential nutrients for runners

Some essential nutrients for runners include:

• Carbohydrates: these provide quick and easily accessible energy for our muscles. Including foods rich in complex carbs can provide a steady supply of energy over a longer period, making them ideal for endurance athletes.
• Proteins: these help repair and build muscle tissue.
• Healthy fats: these provide sustained energy and can also aid in reducing inflammation.
• Electrolytes: these minerals, such as sodium and potassium, help maintain fluid balance in the body.
• Vitamins and minerals: these are important for overall health and performance, but particularly vitamin B12, iron, and calcium for runners.

It’s best to aim for a balanced combination of these nutrient groups before a run.

Timing your pre-run meal

When it comes to timing your pre-run meal or snack, it’s important to consider how much time you have before your run and the size of the meal. For runs lasting less than an hour, the body’s stored glycogen should be sufficient to provide energy. As a general guideline, aim to eat a light snack 30 minutes to an hour before your run or a larger meal two to three hours before.

Top food choices for pre-run fuel

So now that we understand our nutrition needs and timing, what are some of the best foods for pre-run fuel?

Here are some options:

• Bananas: bananas are an excellent source of carbohydrates, potassium, and vitamin B6. They also provide quick and easily digestible energy.
• Porridge: oats are a great source of complex carbohydrates, which provide sustained energy. They also contain fibre, which can help keep you feeling full during your run.
• Toast with peanut butter: whole grain toast with peanut butter is an excellent combination of carbs, protein, and healthy fats. Plus, the added protein can aid in muscle repair and recovery.
• Greek yoghurt with fruit: greek yoghurt is high in protein and contains carbohydrates from the added fruit.
• Energy bars or gels: For longer runs, energy bars or gels can provide a quick and convenient source of carbohydrates and electrolytes. We recommend the SIS Go Energy Bakes or the Decathlon Nougat Energy Bars for energy bars. For energy gels, try the SIS Go Isotonic Energy Gels or the SIS Beta Fuel Energy Gels. While the SIS Beta Fuel Energy Gels are higher in price, they offer superior quality. They feature a new Maltodextrin to Fructose ratio of 1:0.8 with 40g of carbohydrates, enhancing power output, improving carbohydrate usage efficiency, and minimising gastrointestinal discomfort.
• Smoothies: smoothies are a great way to get a balanced combination of nutrients before your run. Try blending together fruits, vegetables, Greek yoghurt, and healthy fats like avocado or nut butter.

It’s essential to listen to your body and experiment with different food options to find what works best for you. Remember to also stay hydrated by drinking water throughout the day leading up to your run.

When to eat before a run

It’s important to consider the timing and content of your meals before a run. Proper timing is crucial for maintaining high energy levels throughout your run. For morning runs, have a light snack or small meal within an hour of waking. For afternoon or evening runs, aim for a larger meal 2-3 hours prior.

Generally, eating 2-4 hours before a run allows for proper digestion.

For lighter meals, 2 hours is usually sufficient. Experiment with different foods and timings to find what suits you best. Avoid overeating or under-eating before a run, as both can lead to digestive issues and discomfort.

Choosing the right foods

While we have provided some top food options, it’s important to remember that everyone’s body is different. Certain foods may work better for some runners than others. It’s essential to listen to your body and experiment with different foods to find what works best for you.

Also, consider the intensity and duration of your run when choosing pre-run fuel – longer and more intense runs may require more carbohydrates and electrolytes. Knowing what to eat foods that are high in carbs and protein can help replenish glycogen stores and aid in muscle repair and recovery.

Boost performance

Consume complex carbohydrates like whole grains, fruits, and vegetables for sustained energy. For endurance athletes, it is crucial to focus on protein and carbohydrate intake to maintain performance during longer training sessions and events.

Opt for foods rich in carbohydrates, protein, and healthy fats, such as whole-grain toast with eggs and avocado. Steer clear of processed foods and sugary drinks that can lead to energy crashes and poor performance. Experiment with different foods to discover what works best for you.

Avoid spicy foods and other no-nos

Avoid spicy and fatty foods before a run, as they may lead to gastrointestinal discomfort. It’s also best to avoid trying new foods or meals that you are not used to before a run, as this can cause digestive issues. Stick with familiar, tried-and-tested options. Limit excessive fibre intake and stick to foods you know won’t cause discomfort. Don’t eliminate carbs, as they are the body’s primary energy source.

Hydration guidelines

Staying hydrated is crucial for runners, and it’s essential to start your run well-hydrated. It’s recommended to drink a glass of water first thing in the morning before your run and continue drinking water throughout the day leading up to your run.

Hydrate before you run with a sports drink

For longer runs, consider drinking a sports drink or electrolyte-enhanced water before your run to maintain hydration and replace lost electrolytes. While it’s not necessary for shorter runs, it can be beneficial for longer or more intense runs. For optimal hydration before a run, we recommend the Lucozade Sport Orange Drink or SIS Hydro Tablets.

Drink fluids regularly throughout the week to stay hydrated. Take water on your runs and drink when you feel thirsty. To replace lost electrolytes and salts, consider a sports drink. Aim to consume 5-7 millilitres of fluid per kilogram of body weight before exercising.

Special Considerations

Here are some special considerations to keep in mind when choosing pre-run fuel and hydration:

Eat before an early morning run

If you’re an early bird who enjoys running in the morning, consider having a light snack, such as a banana, about two hours before your run. An energy bar is also a convenient option for a light snack. This will give you the necessary energy without feeling weighed down. Opt for a snack or small meal that includes complex carbohydrates and protein 1-2 hours prior to your run. Experiment with different foods to see what works best for you.

Fuelling for a big race

When preparing for a big race, it’s essential to practice your pre-race fuelling during training runs. Stick to familiar foods and drinks that you know won’t cause any discomfort or digestive issues. Consider incorporating energy gels or sports drinks into your training runs to see how your body responds. On the day of the race, stick with what has worked for you in the past. Stick to your tried and tested nutrition plan on race day; avoid experimenting with new foods or drinks. Bring along your favourite foods and snacks. To maximise glycogen stores, begin carb-loading 2-3 days before a half marathon.

Putting it all together

Proper nutrition and hydration are essential for runners to perform at their best. It’s important to listen to your body and experiment with different foods and timing to find what works best for you.

Practise your fuelling strategy

Practise your fuelling strategy during training runs and stick with familiar foods on race day. Proper nutrition is crucial to lose weight and maintain performance. Experiment with different foods and timings to discover what works best for you. Keep a food diary to track successes and failures. Enjoy trying new foods and snacks!

Always eat before a run, even if it’s just a light pre-run snack, to avoid an empty stomach and to optimise performance. Consider using energy bars or other convenient snacks to fuel longer distances or high-intensity workouts.

Conclusion: stock up on those energy bars, gels and sports drinks!

With proper nutrition and hydration, runners can enhance their performance and avoid discomfort during their runs. Remember to choose the right foods, hydrate before and during your run, consider special considerations for early morning runs or big races, and practice your fuelling strategy during training runs.

Most importantly, listen to your body and experiment with different options to find what works best for you. By following these guidelines, you’ll be able to fuel your runs effectively and achieve your running goals. What are you waiting for? Stock up on those energy bars, gels, and sports drinks, lace up your shoes, and get running!

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