If you’re going to be a runner, you want to eat healthy foods that also give your body the energy it needs to perform, before, during and after! For a short workout (less than an hour) you probably don’t need ‘fuel’ for during, but for longer runs, you’ll likely need energy to get in an efficient sweat-fest.

Below are some tips for fueling your body properly before longer runs.

One hour (5-7 mile) runs.  Some of our favorites include…

• pre-workout = energy+focus by Propello Life
• serving of fruit & low fat cottage cheese or yogurt (be careful b/c dairy can cause some people to cramp up)
• banana and small spoonful of natural nut butter (see if you can avoid double dipping your spoon 🙂  Crazy Richards is a local favorite!

60+ min runs:

• Whole grain bread or bagel (or any carb) with natural peanut butter ~ give yourself a big ‘ol scoop this time 🙂
• Oatmeal with fruit (add a scoop of protein powder or make with skim milk if your tummy can handle it)
• Whole grain waffles w/ maple syrup
• Whole grain wrap with lean meat & lots ‘o veggies

Other tips:

• **ALWAYS** practice your fuel on a training run before using it for a race!  You want to make sure your body can handle it and not cause you to cramp, feel nauseous or send you running to the restroom.
• Try to consume the food 60-90 min prior to your run.  Again, test it on a training run to see how it reacts for your body.
• The combination of carbs (energy) and protein (muscle recovery) will help your body perform
• The term ‘carbo-loading’ really only needs to take place if you are training for a full marathon.  Otherwise, the additional sugar is hard for your body to burn off and may end in added pounds.
• Beware of too much fiber.  It may send you off to the restroom when you’re halfway into your run.
• If you’re training for a half or full marathon and plan to be running for more than 75 minutes, you will likely need a mid-run refuel as well.  For more on this topic, visit Runner’s World & if I get ambitious someday, I’ll add an article on my own opinions and experiences!

You can also view our Food & Fuel page for more!