Pre-running fuel. A tricky thing to perfect.
Eating the wrong things, too much or too little can really wreck havoc on your run.
There is usually a lot of trial and error that goes along with figuring out what foods help your body to perform it’s best. We are just like cars and we need just the right amount of gas and the right type of gas in order to go full speed out on the roads.
I’ll share what I like to do personally along with some other ideas too!
If my workout/run is in the mid-morning—> I’ve been eating Kodiak Cakes protein pancakes with some syrup and a banana about 90-120 minutes before my run. I do this because Brooke loves them too, they fill me up with some good carbs and protein and they give me the right amount of energy to keep me going on my runs of anywhere between 5 miles and 12 miles.
Early morning long runs—> About thirty minutes before I start running I eat a white bagel with jam. I am usually starting my long runs super early and I don’t want to wake up much earlier than 30 minutes before start time. My stomach can handle eating pure carbohydrates right before my long run just fine. If I was to eat a lot of protein or fats this close to a long run then my stomach would hate me. If I am out of bread/bagels then I will eat a bowl of honey nut cheerios (light on the milk). I’ll also do some gatorade and water on the drive to where I am starting my long run.
Early morning speed/tempo workouts—> A piece of bread with jam, a few pieces of watermelon or berries and then out the door 30 minutes later.
Early morning less than an hour of easy running—> nothing unless I wake up starving. When I am doing an easy workout early in the morning then I don’t even bother eating anything because I have to force myself to eat super early.
I keep things super simple before I run but some people can handle a little bit more…
Here are some other ideas of things to eat before a run!
-A flour tortilla with turkey rolled up inside.
-Banana with pb/almond butter (nut butters used to work well with my stomach before my runs but not anymore).
-Yogurt with fruit and/or granola.
-Dates! I have a friend that eats a few of these before and/or during their run and they love them!
-Oatmeal with a banana and/or a tablespoon of pb/almond butter.
-2 waffles (trader joe’s frozen ones are bomb) with some syrup!
-Cottage cheese with berries or GRAPES!
-A Honey Stinger waffle ( I LOVE THESE).
-Toast with honey or peanut butter and jelly.
Also, HERE Is an awesome calorie calculator to help you figure out around how many calories you should be getting each day as a runner. I love that it gives you a good number for your carb, protein and fat gram needs too.
Time for some Tangents!!!
-Brooke received a Yogurtland gift card for her birthday. She felt like a rockstar when she was the one paying for our froyo. I enjoyed her taking me out for a date too:)
-I used to think I found my ‘true love hairspray’ until I found this one and I realized that we were meant to be together. It’s the little things (and in my case the ridiculous things) that make us happy:)
-Brooke takes the lighting of birthday candles very seriously.
-Bagels and the pool.
-I was analyzing my food (my coach has me record my daily eats once in a while) and I realized I was not getting enough protein. I’ve been buying deli meat and eating this with some form of carb right after a run or a strength workout… delicious and easy. I also need to get my iron back up.
-I don’t think I will every buy a ‘nice’ sweatshirt again because I never wear them anyways. For some reason I always choose to wear my Honey Nut Cheerios Bee sweatshirt. Probably because it is so dang comfortable.
-I’m really trying to make sure I am a good girlfriend. I bought an emergency stash of sugar and chapstick to keep in his glove box. I am an extremely ornery person when my blood sugar drops and/or my lips are dry/feeling like they could be chapped soon.
-My sister gave Brooke sprinkles for her birthday and I think it was her favorite present.
She added them to her birthday cake that already had enough sprinkles for a small country.
-I think Megan really enjoys it when I send her my retainer pictures at midnight.
Ever had braces? Retainer? Anyone else still wear a retainer?
What is your typical pre-run fuel?
Favorite way to get in your protein?
What is in your emergency stash to keep yourself from being ornery?