What to eat before a run: It is recommended to eat a meal that is high in carbohydrates and low in fat, fiber, and protein 2-3 hours before running. Some examples of what to eat before running, include:
- Bananas
- Whole grain bread with peanut butter
- Yogurt with fruit
- Rice with grilled chicken or tofu
- Oatmeal with fruit and honey.
It’s also important to stay hydrated by drinking water or sports drinks before, during, and after running.
The importance of simple forms of carbohydrates can’t be ignored. It is recommended to eat simple carbohydrates before a run, as they provide quick energy for intense physical activity, especially during a sprint.
The above-referenced sources of carbohydrates are the primary fuel source during high-intensity exercise and suggest that consuming simple carbohydrates before a run can help improve performance. However, it is also important to stay hydrated and to consider individual tolerance and needs.
Here are some references that support the recommendation to eat simple carbohydrates before a run:
- American Council on Exercise (ACE): “The Ultimate Guide to Running Nutrition” https://www.acefitness.org/education-and-resources/lifestyle/blog/5979/the-ultimate-guide-to-running-nutrition
- Academy of Nutrition and Dietetics: “Fueling for Endurance Sports” https://www.eatright.org/health/fitness/fueling-your-workout/fueling-for-endurance-sports
- International Society of Sports Nutrition: “Nutrition for Endurance Sports: Marathon, Triathlon, and Road Cycling” https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-20
- “Carbohydrates and Exercise Performance” Sports Medicine (2017), 47(Suppl 1): 33-44 https://link.springer.com/article/10.1007%2Fs40279-017-0699-0
- “Carbohydrate Feeding before Exercise: A Review” Sports Medicine (2015), 45(11): 1523-1546 https://link.springer.com/article/10.1007%2Fs40279-015-0359-0
- “The role of carbohydrates in exercise” J. Appl. Physiol. (1985) https://jap.physiology.org/content/58/2/785
