All right today we’re going to talk about what to eat and drink before your run. The key thing is timing. Timing is everything.
The most important thing you need to consider is how long has it been since you ate or drank something and what kind of a session you’re going to be doing!? Is it a short run? Is it a speed run? Is it going to be a longer duration run?
You need to plan ahead so that you’re giving your body to fuel that it needs our bodies can store a couple hoursâ worth. So one to three hoursâ worth of energy for our runs.
So if you’re coming from an overnight fast like if you’re going to be doing your run really early in the morning you have different fuelling, pre run fuelling needs. Then if you were running say at five o’clock or six o’clock in the afternoon – So take into consideration when you’re running and then look at what your body is going to need for that session.
So, pre runâ the number one concern is to make sure that you’re going in hydrated, that’s consuming a hydration beverage that has all of the electrolytes you need enough sodium to make sure that your body is able to sustain hydration levels. From there you want to look at the kinds of foods that you’re eating.
So, if it’s a short run you probably won’t need any fuel so if it’s under an hour your body has enough stored energy to get you through that, especially if you’ve eaten relatively close. If you’re coming from an overnight fast and you’re going to be doing a longer run you need to take into consideration how long that run is and what foods you’re going to need to give you energy.
It’s a speed session or maybe you’re running strengths or Hills, you might need some extra energy so those kinds of strength, Hill training, speed sessions something that has maybe some caffeine in it. So, that’s going to provide a little energy boost.
A little mental clarity you can also look for something that has simple sugars. So, some of those like some raisins or anything that’s going to give you an immediate boost in energy. The longer runs you need more sustainable fuel so more complex carbohydrates maybe some medium chain triglycerides fats such as coconut oil and possibly a little bit of protein depending on how long that runs going to be.
So, there are a lot of products out there that have that pre-workout mix so you can look for one of those you can also look to eat a better meal before your run but make sure you give yourself enough time to digest that food so a good one to two hours depending on how your stomach handles food.
Personally before a shorter run I don’t like to eat anything. Only if I’m doing a really longer session will I make sure to have some and in that case I like maybe some leftover sweet potato from the night before with a little coconut oil or I’ll have a piece of toast with some avocado on it mashed up avocado and that should get you through.