Best Foods to Eat Pre and Post Run

What to Eat Before a Run

You want to be comfortable while running, so what you choose to eat ahead of time is important. For the most success, make choices based on the intended length and intensity of your run.

Short, easy runs

If you're planning on a run of 4 miles or less at an easy pace, there's no need to eat anything beforehand. The stored glycogen in your muscles should provide enough fuel to sustain you. Glycogen is the source of energy most easily-accessed by your body and it comes from eating carbohydrates.

If you're running first thing in the morning, however, make sure to have plenty of carbs at dinner the night before. Otherwise, consider a pre-run snack containing easily-digested, quick-energy carbs like a small smoothie, half a banana, or a piece of white toast. As opposed to whole-grain bread, which contains complex carbs, white bread is made up of refined carbs, which the body digests and absorbs quickly.

Longer runs or speed work

If you intend to run more than 4 miles or take a shorter run at a fast clip, replenish your glycogen stores by eating 50 to 60 grams of complex carbs roughly one to two hours in advance. Complex carbs contain fiber, vitamins, and minerals, so it takes the body longer to digest and absorb them as compared to refined carbs. This translates to sustained energy throughout your run. Good sources of pre-run complex carbohydrates include:

1. Whole grain bread or English muffins

2. Brown rice

3. Quinoa

4. Autumn vegetables like sweet potatoes or squash

5. Oatmeal

6. Berries

7. Bananas

8. Melons

9. Unsweetened applesauce

Race-pace, progression, or interval training

Having a carbohydrate-rich meal the night before a run is particularly important for race training workouts. Race training involves intense sessions like race-pace (or tempo) runs, where you warm up, switch to running at your race pace for about 3 miles, and cool down. A progression run is one that begins at an easy pace and slowly accelerates to race pace, and interval training involves several 15- to 20-minute intervals of fast and then relaxed running.

Food and beverages you should avoid before a run

In advance of a run, there are certain foods and beverages you should avoid in order to stay in peak condition. Foods with large amounts of fat or protein can lead to fatigue or cramping, and spicy foods or high-fiber foods can cause gastrointestinal upset. Examples of high-fiber foods include beans, legumes, fruits with skins like apples and pears, and cruciferous veggies like broccoli, cauliflower, and artichokes.

While it's great to have a little jolt of caffeine before a run, beware of drinking too much coffee or tea. Excessive amounts can result in an elevated heart rate and repeated trips to the bathroom. Alcohol should always be avoided before exercise for many reasons. It's a diuretic, it is dehydrating, it affects balance and coordination, and it is a depressant, which slows down performance.

What to Eat After a Run

After a run, your body needs to replenish muscle and glycogen stores, but what you choose to eat depends on a few factors. If you're looking to build muscle, choose foods that are high in protein like meat, fish, yogurt, or cottage cheese. If you're watching your weight, focus on low-calorie foods that offer a balanced protein-to-carbohydrate ratio like green salads with sliced meats or stir-fries. If a full meal doesn't fit into your busy schedule, opt for things you can take on the road like an energy bar and a piece of fruit, a peanut butter sandwich or a meal-replacement shake.

Running and the Importance of Hydration

Staying hydrated before, during, and after a run is just as important as what you choose to eat. If you're heading out for a run first thing in the morning, make sure to drink 8 ounces of water before you go. Otherwise, drink 16 ounces of water roughly two hours before running and another 6 ounces about 15 minutes out. If you're planning a long run, bring a water bottle or strap on a hydration pack and drink 5 to 10 ounces at 20-minute intervals depending on your level of thirst. After a run, replenish lost fluids by drinking 16 ounces of water or more in the first 30 minutes.

The End Game

You are more likely to stick with running if you enjoy the process, so take the time to follow these tips. Learning how to stay hydrated and what to eat before, during, and after your run can help make your running program a smashing success.