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Pre-Workout Nutrition for Runners

“What should I eat before my run?”

This is one of the most frequent questions that have been posed to me.

The base of advice is this: carbohydrates are meant to provide energy and fuel to last you throughout your run. You will need to consume some amount of carbs for that reason. Consume sweet potatoes, fruit or even an energy bar.

Stay away from foods high in fat and fiber. Both digests slower and this causes the energy transfer to the muscles to be slower, thereby your stomach is still “filled up”. During the digestion period, the body will focus blood flow to the intestines. But during your training time, the blood will disperse out to the muscles which need the energy.

A few of the best pre-runs combinations that work:

  • 1 banana + some almond butter
  • 1 small sized apple + a slice of bread with a few slices of avocado and honey
  • 1 medium sweet potato with peanut butter and cherry jam.

Consume them at least 45mins to 1-hour before your run.  Tweak some of the items as preferred e.g. raisins or cranberries instead of cherry jam.

Be creative and use your imagination!

Image
Banana & almond butter


Apple with bread and avocado

 
Sweet potato with peanut butter and cherry jam