Need help finding a pre-run meal?
8 min read
Asked by: Jonathan Locson
Some Pre-Run Meal Ideas
- Granola with plant-based milk topped with nuts, seeds, and banana.
- Wholewheat pancakes with maple syrup, berries, and nut butter.
- Brown-rice bowl with peppers, carrots, and a small grilled chicken breast in a plum sauce.
- Bananas with peanut butter and a glass of low-fat milk or soy milk.
What is a good pre run meal?
Here are some examples of a pre-run meal: Five scrambled egg whites and one whole egg with two pieces of white toast with jelly and a banana. One cup (225 grams) of low-fat cottage cheese with one cup (150 grams) of blueberries and one slice of white toast with one tablespoon of honey.
What should you eat before an early morning run?
For lighter, low-intensity training, a protein-based breakfast or even a fasted training session is fine. Good options include oats, wholegrain toast with eggs, granola, bagels or breakfast muffins and freshly made smoothies if you’re awake about 2 hours before your run.
What should I eat before a 10 mile run?
Eat a small carbohydrate snack such as a banana and toast, or bowl of low fibre cereal with low fat milk. An energy bar would also suffice. Aim to have finished eating at least an hour before racing. Alternatively, if your race is very early and you can’t face eating, have a gel about 30 minutes before race start.
How do I get energy before a run?
Energy food before running a fast race
- A handful of cereal.
- A banana with peanut butter and honey.
- A cereal bar.
- A single slice of toast with jam.
Are eggs good before a run?
Protein takes longer for your body to digest—so you’ll have to eat a couple of hours before the race begins—but eggs are a popular pre-race breakfast choice, especially for those who like something “real” for breakfast. Eating a breakfast like this, long enough in advance, leaves you well-fueled for a long race.
What should you not eat before running?
Foods to Avoid Before a Run
- Legumes.
- Broccoli, artichokes, or other high-fiber veggies.
- Apples, pears, or other high-fiber fruits.
- Cheese, red meat, bacon, or other high-fiber foods.
- Caffeine (in large amounts)
- Spicy foods.
Is it best to run on an empty stomach in the morning?
Which is better? In general, it’s recommended to eat before running. This gives your body the fuel it needs to exercise safely and efficiently. If you prefer to run on an empty stomach, stick to light to moderate running.
How do you fuel early morning run?
Often, the best way to fuel up for a big morning running session is to eat a good dinner the night before. You are going to want to choose a meal that is rich in both protein and carbohydrates. It doesn’t have to be complicated. In fact, most of your regular home-cooked dinners will fit the bill.
Should I eat a banana before running?
Eating a banana before running or doing sport is almost always a good idea. They are well known for being an excellent source of energy. They aid digestion, they’re good for your skin and they’re good for blood pressure.
What is the best energy food for running?
High GI carbohydrate foods are best during a run as they release energy quickly. Choose specially designed sport gels and isotonic drinks, or try bananas, oranges, honey, dried fruit or gummy sweets such as jelly beans.
What foods give you the most energy for running?
Perfect Runner’s Diet ► A List of the 15 Best Foods for Runners
- Bananas. If you need a high-carb energy booster before your afternoon run, you can’t go wrong with a banana. …
- Oats. …
- Peanut butter. …
- Broccoli. …
- Plain yogurt. …
- Dark chocolate. …
- Whole-grain pasta. …
- Coffee.
Should I eat oatmeal before running?
While porridge may not seem the most exciting of foods to supercharge your efforts, oats are a great food to eat pre-run because of their slow-releasing energy potential.
What should I eat 2 hours before a run?
This is where a runner has a ton of options for their pre-run fueling! For runs longer than that 90-minute mark, you’ll definitely want to eat something beforehand. Your time to departure will affect your decision. 2 hours before the run: Oatmeal, granola, avocado toast, a PB &J are all great choices.
Should I run on an empty stomach?
In general, it’s recommended to eat before running. This gives your body the fuel it needs to exercise safely and efficiently. If you prefer to run on an empty stomach, stick to light to moderate running. Take a break if you start to feel lightheaded.
Which food is good for running stamina?
Perfect Runner’s Diet ► A List of the 15 Best Foods for Runners
- Bananas. If you need a high-carb energy booster before your afternoon run, you can’t go wrong with a banana. …
- Oats. …
- Peanut butter. …
- Broccoli. …
- Plain yogurt. …
- Dark chocolate. …
- Whole-grain pasta. …
- Coffee.
Should I eat a banana before running?
Eating a banana before running or doing sport is almost always a good idea. They are well known for being an excellent source of energy. They aid digestion, they’re good for your skin and they’re good for blood pressure.
Is peanut butter good before a run?
Yes, a small amount of peanut butter can be part of a nutritious pre-run meal or snack when paired with a carbohydrate source (such as a banana or a piece of toast) 2 hours or more before exercise. Consuming protein and carbohydrates before endurance exercise has been shown to improve sports performance [1].
Is it better to run in the morning on an empty stomach?
“Running on an empty stomach increases your endurance”
A high-quality workout lasting longer and at a higher intensity is better for improving your performance. Scientific studies on professional athletes have shown that very positive effects can be achieved by specific workouts with previously emptied glycogen stores.
What’s a natural pre-workout food?
7 best pre-workout foods
- Oatmeal. …
- Brown rice with chicken. …
- Protein shakes. …
- Bananas. …
- Peanut butter sandwich/Bagel with honey. …
- Energy/Granola bars. …
- Yoghurt Curds or dahi contain calcium and proteins and a bit of natural sugar present in small quantities.
What can replace pre-workout?
Food & drink that will work just as well to fuel your workout:
- Fruit. A great choice for simple sugars that are easy to digest, this can be anything from fresh berries to canned peaches to applesauce. …
- Oats. …
- Sweet potatoes. …
- Bread. …
- Consider salt.
What should I eat 30 minutes before a workout?
Bananas with peanut butter and Greek yogurt with some fruit are good snack options to eat 30 minutes to one hour before a workout. The best things to eat 30 minutes before a workout include oats, protein shakes, bananas, whole grains, yogurt, fresh fruit, and more.
How do I make my own pre-workout?
For this video we're just going to say that taking three to five grams of creatine monohydrate. As part of your pre-workout can be a great option.
Is coffee a good pre-workout?
Sometimes you need an extra boost of energy before a workout. While options abound, one of the most popular pre-workout drinks is coffee. High in caffeine and low in cost, coffee makes for an effective beverage to enhance exercise performance.
Is salt and water a good pre-workout?
Salt also helps you to absorb water better. Salt is an electrolyte, so when we sweat and lose electrolytes during a workout (especially sodium), pre-dosing will help to maintain healthy levels. A lot of strength and power is intracellular water retention and sodium will help you retain water better.
How much water should I drink pre-workout?
How Much Water Do You Need?
- One to two hours before your workout, drink 15 to 20 ounces of water.
- 15 minutes before you begin, drink between 8 and 10 ounces of water.
- During your workout, drink another 8 ounces every 15 minutes.
Can you take a pre-workout on an empty stomach?
Most pre workouts are designed so that if you take them on an empty stomach there are no issues or side effects. It just enters your bloodstream quicker. That way you can maximize muscle pumps, it’s stimulatory effect and ultimately get going in the gym straight away.
Is it good to drink water immediately after exercise?
1. Drink water: After your workout, make sure you sip on some water. Drinking water after a workout helps in regulating your body temperature and also makes up for the fluid loss because of sweating. Drink water is an important part of your weight loss regime.
What do you mix pre-workout with?
Pre-workout is most often purchased in powder form and then mixed with water to mimic the flavor of a sports beverage. However, it can also be consumed in food or pill form.
Should I take pre-workout before running?
The benefits of taking pre-workout before a run include increased focus, reduced perception of effort, pain perception and even enhanced ability to burn fat during exercise – great if you’re trying to lose weight.
Is Gatorade a good pre-workout drink?
When you exercise, it’s important to stay hydrated. Water is the most logical form of hydration. However, sports drinks like Gatorade contain sugar and electrolytes like sodium and potassium. Sports drinks can help replace what we lose during longer duration exercise, especially in the heat.
