What do I eat Before, After, and During a Run?
As the training miles increase you're going to need some fuel replacement for anything session over an hour. At this point, I'd suggest going to a sporting goods store and picking up some fuel to carry with you on your runs.
Now you don't only need "calories" but you need the right kind of calories. The goal is SIMPLE carbs that will enter your system quickly, and not sit in your stomach or cause GI problems. When you start your run, your body will have about 45 minutes to 60 minutes of fuel "on board" in the form of glycogen stored in the muscles and liver. That is what is called into use as you complete a long training run, bike, or any other endurance activity. So you first need to provide a relatively steady source of fuel as you run. Note, you are NOT replacing calorie for calorie. You are providing about 100 to 120 calories in an hour, where you're probably burning 500-700 calories in the same time.
But like I said, it's not only calories you need. You are also going to be sweating and through your sweat you will lose electrolytes (mostly potassium and sodium). Sports drinks, gels, blocks, and chews are all created to provide the right amount of carbohydrates, with potassium and sodium.
Here are some different options:
Gu or Powergel "gel" type carbohydrate replacements.
These are sticky, gooey, carby goodness. Pop off the top, suck it down, and follow with water. The benefit of these are that they deliver carbohydrates and electrolytes quickly in an easy-to-digest manner.
Jelly Belly Sports Beans.
These have a similar ingredient list as the gels, but are jelly beans. No you don't get exciting flavors like banana and chocolate to make your own fun flavor combos as you run. They come in Fruit Punch, Berry, Lemon, Lime, Watermelon, and Orange. One pack is 100 calories. The benefit of these is that you don't have to take them all in at once, and they don't leave you with a sticky gel packet ooking up the inside of your pack.
Sharkies, Clif Bloks, Gu Chomps, Luna Moons
Think gummies with a funky sodium and potassium kick. One package is about 200 calories, so should be good for up to a 90 minute run. Again like the beans, you don't have to take them all in at one time. They are slightly stickier, but not bad.
Sports drinks.
You can fuel with just sports drinks. In fact you can do either only sports drinks or only gels. My rule of thumb is that I prefer to do less gels than most people need (I go for about one an hour) and supplement with watered down Gatorade. I always carry at least one extra Gu or pack of beans with me.
We'll have a session where you'll get to try some different gel flavors. Which one you use is really personal. I like fruit flavors and "plain" but Espresso Love is my favorite. While I love chocolate, the first time I tried it it made me gag! Again, start practicing now because you want to have your hydration and fuel habits well ingrained before the long runs.
So that's how you fuel while you run, but what about before?
Here are some different options:
Gu or Powergel "gel" type carbohydrate replacements.
These are sticky, gooey, carby goodness. Pop off the top, suck it down, and follow with water. The benefit of these are that they deliver carbohydrates and electrolytes quickly in an easy-to-digest manner.
Jelly Belly Sports Beans.
These have a similar ingredient list as the gels, but are jelly beans. No you don't get exciting flavors like banana and chocolate to make your own fun flavor combos as you run. They come in Fruit Punch, Berry, Lemon, Lime, Watermelon, and Orange. One pack is 100 calories. The benefit of these is that you don't have to take them all in at once, and they don't leave you with a sticky gel packet ooking up the inside of your pack.
Sharkies, Clif Bloks, Gu Chomps, Luna Moons
Think gummies with a funky sodium and potassium kick. One package is about 200 calories, so should be good for up to a 90 minute run. Again like the beans, you don't have to take them all in at one time. They are slightly stickier, but not bad.
Sports drinks.
You can fuel with just sports drinks. In fact you can do either only sports drinks or only gels. My rule of thumb is that I prefer to do less gels than most people need (I go for about one an hour) and supplement with watered down Gatorade. I always carry at least one extra Gu or pack of beans with me.
We'll have a session where you'll get to try some different gel flavors. Which one you use is really personal. I like fruit flavors and "plain" but Espresso Love is my favorite. While I love chocolate, the first time I tried it it made me gag! Again, start practicing now because you want to have your hydration and fuel habits well ingrained before the long runs.
So that's how you fuel while you run, but what about before?
You will begin to notice over the next few weeks that your standard breakfast just isn't working before a long run. Some people can down a carafe of coffee, bacon, eggs, and pancakes before a long run. Others can't handle much more than toast and tea. What works for you is what you need to figure out in the upcoming weeks. Then when race time comes, you will do the SAME breakfast you've gotten used to so your body is in tip top condition.
Keep breakfast somewhat light and simple. Try to eat up to three hours before the run, especially the long runs. Of course that makes for a really early morning, so go with at least 90 minutes. You don't want food sitting on your stomach as you run.
Many runners will eat a very light breakfast, then down a Gu right before they run. Oatmeal works well for me, as do Erin Baker's Breakfast Cookies with coffee. Half a bagel works well, but a full seems to be too much.
Avoid high protein and fat. Fat and protein delay stomach emptying and can cause GI problems on a run.
Save your protein for AFTER the run. After the run you want to eat within 20 minutes an average of 4:1 (4 grams carbs to 1 gram protein). The perfect post run snack? Chocolate milk! It's got your proteins, your fat, your carbs. It's got to be on board soon, though! Your muscles are damaged, and the protein helps to start the repairs, the carbohydrates start rebuilding your glycogen stores, and the fat helps in cell repair and creation.
Keep breakfast somewhat light and simple. Try to eat up to three hours before the run, especially the long runs. Of course that makes for a really early morning, so go with at least 90 minutes. You don't want food sitting on your stomach as you run.
Many runners will eat a very light breakfast, then down a Gu right before they run. Oatmeal works well for me, as do Erin Baker's Breakfast Cookies with coffee. Half a bagel works well, but a full seems to be too much.
Avoid high protein and fat. Fat and protein delay stomach emptying and can cause GI problems on a run.
Save your protein for AFTER the run. After the run you want to eat within 20 minutes an average of 4:1 (4 grams carbs to 1 gram protein). The perfect post run snack? Chocolate milk! It's got your proteins, your fat, your carbs. It's got to be on board soon, though! Your muscles are damaged, and the protein helps to start the repairs, the carbohydrates start rebuilding your glycogen stores, and the fat helps in cell repair and creation.
But your MOST important meal is actually going to be the evening BEFORE our runs. First of all, if you like to bend the elbow a bit on Friday nights...well that may not work out so well with running. A glass of wine or beer is fine, but 3 or 4 will REALLY impact your run the next day, leaving you lethargic and dehydrated. The big meal the day before your long run should be high in carbohydrates, low in fat, and average protein. They don't call it "carbo loading" for nothing. The point is to eat carbohydrates that will be converted into glycogen, top off your liver and muscle stores, so that you start each run on a full tank! Try to make sure it's lower in fiber (there is a thing called "runners runs" and trust me, it happens to all of us at some point...so don't tempt fate), lower in fat, and unless you have an iron constitution don't try some new Thai Dish with 5 chilies. Because trust me, those chillies will HAUNT YOU on the run the next day!
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