The other day I received a question from a reader that I thought would be beneficial to answer publically rather than personally… and because it pertains to running, what better day to address it than Running Tuesday.
Ange asks:
What are your top 5 pre-run meals when you’re running 6-9 miles or so? I’m looking for a good list and since you are obviously a runner like me, I need some new ideas!
How I fuel for a run completely depends on when I plan to run. I prefer to run in the morning before breakfast, especially if it is a longer run. However, I have been known to crank out 6-9 miles spontaneously at the WREC in the evenings, too, after a long day.
I’ve had much practice fueling my body for training and racing, and I, personally, like to run with an emptier feeling in my stomach. I’ve found that my best runs are those when my body isn’t in the process of digesting a high-fat, high-protein meal.
For long morning runs, my pre-run fuel depends on what I’ve eaten the night before – sometimes I wake up “on empty” and sometimes I still have fuel in the tank (not my favorite feeling). I often will not eat anything, but if I am hungry, I’ll give my blood a bit of glucose (sugar). With that, I’ll have a small amount of fat and protein to sustain my energy for the longer duration of exercise.
The following are a few of my favorite {running} fuels:
Larabars
These minimal-ingredient {vegan and gluten-free} bars settle well with me. I’ll eat half of a bar about 1 hour before exercising.
Energy Bites
My homemade version of the aforementioned bar. I’ll pop 1 or 2 bites, depending on the anticipated duration of my run.
Chocolate Espresso Energy Bites
If I don’t have one of the above options on hand, I will often eat 1/2 banana with 1-2 tsp. of nut butter and/or 1 date with nut butter.
If I do not plan to run until later in the morning, I can eat a regular, higher-calorie breakfast of oatmeal or toaster waffles with nut butter and banana.
It’s a good thing I crave peanut butter and bananas most mornings :)
Read more about how I Fuel for a Feel-Good Workout in my recent guest post @ The Daily Crumb.
If you have any questions at all, please ask! Obviously, I’d be more than happy to talk food + running!
Happy Running Tuesday,
Hill
Of Possible Interest:
- Fuel Up! (video)
- To Eat or Not to Eat (Before a Run)? (video)
- Marathon Meals: Fueling on the Go
- Set (and Achieve) Big Run Goals
- 6 Reasons to Start Running
{ 10 comments… read them below or add one }
I’m obsessed with Larabars!!! So yummy.
Favorite flavor(s)?
This is so great. I love reading about what people eat before going on runs. I’m always trying to find the magic breakfast key. I’m an empty stomach, low-fiber kind of gal when it comes to early runs, but I’m thinking 1/2 a Larabar may be just right. :)
Larabars are delicious! I always eat them before or after a workout :D
I can’t wait to try Larabar’s new flavor! Thanks for the 6 reasons to start running link… I have some knee problems and always thought running was bad for your joints, but I guess not!
Your homemade energy balls looks amazing! Bananas are definitely my go to pre-workout fuel.
I crave peanut butter and bananas in the morning like nobody’s business. I usually have Bob Red Mill’s Mighty Tasty Gluten Free Cereal with peanut butter and bananas for breakfast. I can’t wait to make your almond apricot bites. They look delicious!
I’m going to look for that cereal…
It’s hot!! I love it!
Oh, fueling is totally a weakness of mine. I gotta check out those chocolate espresso ones!