Food and Water

Before and After Running Fuel

So to continue this series on running, here’s a very common question.

What do I eat and when?

Unfortunately there aren’t any hard and fast answers to this… It’s all a very unique experience, so you’re going to have to go the trial and error route.

If you’re running an actual race, most races are in the morning, so options typically include:
*Bagel with Peanut Butter
*Bowl of Cereal with Milk
*Hard-boiled Eggs and Toast
*Coffee and Fruit

Some people run on an empty stomach, but I recommend eating something 1-2 hours before the race. Remember, food is fuel!

Regardless of the time, try not to stuff nor starve yourself. Stay away from particularly spicy things, and many recommend avoiding “cruciferous” vegetables (like broccoli, cauliflower, etc.) and beans as well. The extra “gas” power isn’t all that helpful for running.

Carb Loading

While most have heard of the concept of carb loading the night before a race, it honestly is not necessary for a 5K. Sorry if you had your hopes set on a giant spaghetti dinner. I mean, you can still have spaghetti the night before, but don’t be tricked into thinking you “need” to load up. This practice is most helpful in longer distance races (where you’re running for more than an hour).

Caffeine

There is also some evidence that caffeine may improve running performace – HOWEVER – this is another thing that needs to be tested in small doses early on.

Long (personal) story short, my husband (who doesn’t drink caffeine very often), consumed a 5-Hour Energy before a race, and both of us thought he was going to die that day. LITERALLY… He gave me the whole, “If something goes down here today, just know that I love you” speech. The EMTs had to assist. It was ugly.

So that’s my personal warning: don’t alter your caffeine consumption dramatically moments before a race hoping to improve your time. 

Post-Race

There’s almost always SOME sort of food after a race. Oranges, bananas, and bagels are your typical fare, but more and more races are offering more unique options – which may or may not be better nutrition wise.

Your body does need to be refueled, so be sure to get something – but remember that it’s a small reward for your accomplishment, not a full-service buffet. (And if you brought your entire family out for the event, please consider the quantity of food compared to the number of runners. If there’s extra, it’s fine to share, but if it seems limited, please be courteous and be sure every runner has gotten their share first.

Bottom line: Try some different menu items and see how your body responds. There are probably certain foods you do NOT want to be burping (or something worse) while out on a run!

If you have questions, let me know. Always happy to chat about running (and/or food!)

Live well – Love life!

P.S. If you struggle with nutrition and eating well, I might have a helpful resource or two for you to try if you’re interested. I’m not a dietician by any means, but I just know how great I’m feeling now that I’m drinking Shakeology and learned how to use my color-coded portion control containers from the 21-Day Fix… And, I’m totally not interested in “selling” you something. Just want to share these options because I know they work.

What foods have you found to work best for you before a run (or a workout in general)?