Should I Eat Before a Run?

Should I Eat Before a Run?Should I Eat Before a Run?

Answer: When you begin a run, you should feel neither starved nor stuffed. You don’t want to eat immediately before running because it may lead to cramping or side stitches (these are caused mainly in novice runners due to breathing more quickly and shallow.)  Running on an empty stomach may cause you to run out of energy. Your best bet is to eat a snack or light meal about 1 ½ to 2 hours before you start running.

Should I Eat Before a Run. Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; turkey and cheese on whole wheat bread; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Stay away from rich, very fatty, or high-fiber foods, as they may cause some gastrointestinal distress (or runners trots).

If you’ve had digestive issues and find yourself stopping to use the bathroom during your runs, here are some suggestions for the  best pre run foods and tips on which ones to avoid.

Should I Eat Before a Run – Foods to avoid…

Try limiting or eliminating some of these foods before running to see if it makes a difference when asking yourself Should I Eat Before a Run?:

High-fiber foods: Whole-grain foods, vegetables, legumes, and fruits that are high in fiber.   While those foods are excellent,  health food choices for runners, they may cause digestive issues in runners who consume them the night before or morning of a long run.

High-fat foods: Foods with a lot of fat — such as fried foods, cheese, hamburgers, or bacon — digest slowly and will feel like they’re sitting in your stomach.

Caffeine: Coffee or other caffeinated beverages can cause stomach issues or diarrhea. Should I Eat Before a Run. (Although some runners, especially regular coffee drinkers, can tolerate it without problems.)

Should I Eat Before a Run – Safe Foods…

These are the best types of pre-run foods to help avoid gastrointestinal distress during or after running. This will help you answer the question,  Should I Eat Before a Run?:

Refined Carbs: Processed white foods, like regular pasta, white rice, and plain bagels are good choices. Although they’re not as nutritious as whole grain and unprocessed foods, they’re easier on your stomach because the whole grain is already broken down. A plain bagel with some peanut butter (and a glass of water) would be a safe choice before a long run.

Low-Fiber Fruits and Veggies: If you really want to eat fruits or vegetables before runs, zucchini, tomatoes, olives, grapes, and grapefruit are all low in fiber.

Safe Dairy: Some people have issues when they consume dairy products before runs. Soy, rice, and almond milks generally don’t contain the sugar lactose, which can be tough to digest. You can also try yogurts with live cultures, which contain bacteria that help with digestion.

Should I Eat Before a Run.Find out at C & Believe Fitness…

Should I Eat Before a Run. At C & Believe Fitness you will Feel Better within yourself, you will Feel Healthier and you will Feel Fitter. Call 0141 639 6648 / 07971 698 390 today or Email me at caroline@candbelieve.co.uk for a FREE evaluation of your fitness needs and goals.

Call 0141 639 6648 to book a session
Caroline Brown

Caroline Brown

Personal Trainer & Owner at C & Believe Fitness
Exercising to me is a way of life, At C & Believe Fitness you will Feel Better within yourself, you will Feel Healthier and you will Feel Fitter. Call 0141 639 6648 / 07971 698 390 today or Email me at caroline@candbelieve.co.uk for a FREE evaluation of your fitness needs and goals.
Caroline Brown
Caroline Brown
Caroline Brown
Caroline Brown

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