As runners, the food choices we make can be a sensitive (literally) subject. And improper fueling can be the difference between a bad workout and a goal-crushing one.
Fueling is definitely not a one-size-fits-all challenge, and I’m here to tell you I’ve had my share of good fuel days and really bad ones. With seemingly endless food choices at the grocery store, tips and tricks from your friends, articles from your favorite publications, and never-ending Pinterest boards, the task can seem daunting. And while there are certainly lots of options, there are some simple general rules you should be able to follow without too much stress and strain.
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The fueling recommendations below are all for that 20-30 minute prerun window. This is fuel that’s going to give you immediate energy, top off your tank, and not cause bathroom emergencies. Ideally, you’ve already eaten a more complete meal approximately two hours prior, or you’ve just woken up.
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Now is not the time to get fancy with your foods. You’re looking for simple, easy-to-digest carbohydrates. Foods comprised of carbohydrates should break down efficiently and effortlessly in your body, therefore becoming ideal for happy digestion and peak energy and performance.
I recommend whole foods and minimally processed foods as much as possible. This means focusing on fruits and low fiber grains, such as oatmeal. Small amounts of healthy fats, and protein can also be included, like coconut oil and nut butters, especially if duration or intensity will be extensive. This combination will give you both immediate and sustained energy.
Avoid high fiber and high protein, both of which require a lot of energy and time from the body to break down and fully digest. Without enough time you’ll end up with less energy to move and more likely to have some GI upset.
Best practice: Aim for approximately 100 to 200 calories, 30 to 60 minutes before a workout.
Finally, my best advice: Test different foods, quantities and exact timing. Often, what works for your bestie isn’t going to work for you. So test some different foods and experiment with timing. I know you’ll find the answer.
Eats
1. Fresh Fruit
The simplest, easiest prerun fuel is a banana, They are easy to digest and have a perfect level of carbohydrates/sugars. For workouts high in intensity or duration, add a spoonful of nut butter.
2. Dried fruit
Try two to three pitted medjool dates with an optional smear of coconut oil for more lasting energy. I’m giving you this one with caution. With dried fruits come natural sugars (good), but also fiber (bad). Many people find dates to be perfect prerun or even midrun fuel, some find it to be a GI nightmare. So don’t test it before heading out to your next race.
3. Grains and Jam
Choose a small slice of bread, preferably sprouted or whole grain and under 100 calories, or a plain 100-calorie instant oatmeal pack (regular flavor). Add one tablespoon of jam and one teaspoon of coconut oil.
4. Energy Bites
It’s simple to whip up some homemade preworkout fuel to replace many of the processed granola bars on the market today. In a food processor, combine base ingredients of oats, dates, nut butter, and sweetener. Once combined, optional add-ins are raisins, dried cranberries, coconut, or cacao nibs. Plan to eat one or two before a run, depending on size and your hunger level.
Kim's prerun energy fuel
These are my favorite option because they are quick and easy. I typically wake up, drink a warm cup of tea, and eat one of these while throwing on my run clothes.
Ingredients
- 1 cup oats
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- 1 Stick to the basics
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- 1 Aim for approximately 100 to 200 calories, 30 to 60 minutes before a workout
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Directions:
- inch fresh ginger.
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The recipe is quite forgiving, so feel free to swap out ingredients such as sweetener or nut butter of choice and add in any other ingredients you might like. It yields eight to 10 bars. Eat one or two before a run.
