Reasons to eat before a long run include increased energy, better performance, and even increased recovery. Knowing what to eat before and after long runs is something that takes a little experimenting and can change over time.
For me, eating before any run is a necessity. For long runs even more so. Since we’re talking about marathon training, let’s assume a long run is over 10 miles.
What should I eat before long runs?
First lets talk about what NOT to eat. Stay away from anything tough to digest, full of fiber or super fatty. Dairy is generally a bad idea too. When you run, blood gets diverted from digestion to help sustain other muscles. If your body is still trying to digest a meal, it can lead to cramps and ahem…other distress.
Try to get a good dose of carbs (not a big bowl of alfredo!), some healthy fats, and a little protein. My go to is a superhero muffin from Run Fast, Eat Slow slathered with peanut butter. Other good ideas include oatmeal, fruit with nut butter or a handful of nuts, avocado toast, even a waffle with some nut butter. Depending on how far you’re running you might increase the portions for even more energy.
How long should I wait after eating to run?
It all depends on what you eat and when you’re running. I like to run first thing in the morning, so it’s common for me to eat a small snack like a muffin and wait 30 – 60 minutes before running. For really long runs, I might have a bowl of oatmeal and wait 1-2 hours.
If however, you’re running later in the day, say after a larger meal you might want to consider waiting 3-4 hours after a meal. Again, this will all depend on what you ate and how your body reacts to it. Experiment!
What should I eat before a marathon?
Okayyyyy. Here’s where things get fun. During training, you have the luxury of eating your pre run snack or meal, and heading out with perfect timing. On race day, you might be in a hotel, and you probably need to get to the race venue several hours before the start. This is where the experimentation you’ve done will pay off.
Try and keep your main meal something you’re used to. Don’t introduce anything new now. Once you’ve gotten that meal in, keep a smaller snack handy that you can eat once you get to the race. Something small like a granola bar or banana are both good options. Just make sure your small snack is down about 30 or so minutes prior to the start. If you’re running with energy gels or chews, these also make good pre run snacks and can be consumed a little closer to the start in a pinch.
What should I eat after long runs?
Protein and carbs. I’m not saying eat a stack of pancakes every time, but now is not the time to go low carb. Try to eat or get a protein recovery shake within 30 minutes of your run. I like to take a protein drink with me if I’ve got a drive home post run, and sip on the way. Then once I’ve done my cool down and showered, I’ll have a real breakfast. Again, experiment to see what works for you, but here are some ideas post run:
- Yogurt with fruit and granola
- Smoothies
- Chocolate milk and fruit
- Eggs and a bagel or toast
- Protein pancakes or waffles
After a marathon ( or your super long training runs!), feel free to have a celebration meal! Pancakes are my absolute favorite but I’m not always ready to eat right that much right away so celebrating turns into a big dinner and dessert!
The marathon training plan diet
The word “diet” here doesn’t mean cutting calories. Far from it, I believe in nourishing your body with healthy foods to sustain training. What it does mean, is being mindful. For example, you don’t have to stop drinking to train for a marathon, but most of us cannot sustain the level of fitness we need with repeated weekend binges either.
It’s also important to remember that it’s very easy to gain weight while training. Eat what makes you feel good, avoid what doesn’t, and go easy on the junk food. You’re going to be hungry on a level you may not have experienced before. 🙂
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