Your pre-run fuel of choice....

  • suedeheadscot

    Posts: 1130

    Mar 11, 2013 6:42 PM GMT
    I am experimenting right now by taking protein shakes etc before a run. I had a good run on Saturday but don't know if that was due to an energy-bar that I got given for free some time ago, or a blackened banana I had on top of that. I also have started to take protein shakes half hour before the run to see if they help (which they do, a bit).

    Do the runners here take anything? I know I have a better run if I drink water/eat quorn (I'm vegetarian) etc. the day before. But I am seeing if having something before the run actually makes a difference.

    RJrs - discuss!! icon_surprised.gif)
  • Lincsbear

    Posts: 2605

    Mar 13, 2013 9:41 PM GMT
    I can`t run on either an empty or full stomach, but need something well digested about two hours before I go. Even a cup of milk within an hour of running gives me cramps!

    Interestingly, once I`m into a run, I can bear to eat light things like fruit.

    My pre-run snack or meal is usually some from of complex, unrefined, low GI carbohydrate, cereals, bowl of cinnamon porridge or weetabix with honey, muesli, cereal bars, fruit and juices, my own muffins or banana cake, etc. And lots of water along the way!

    At half marathon distances or more, you will benefit from some extra calories as you`ll be running low on blood glucose/glycogen stores at about an hour. The best option is usually something liquid, dilute fruit juice, fruit smoothies, energy drinks, and so on.

    Recovery afterwards is helped by some more calories, again carbohydrate but with some protein to help muscle healing. Milk or yoghurt is good as it`s mostly water anyway.

  • suedeheadscot

    Posts: 1130

    Mar 14, 2013 9:59 PM GMT
    ^ "My own muffins"...you make your own muffins? Awww man! Thats so sweet.....are you in a ladies guild too? Ok just kidding lincsbear, but do you feel the need to take some protein before the run? I actually am beginning to think it works better to have a shake half an hour before rather than after! Maybe it depends on the shake, I am using the phD stuff...
  • Lincsbear

    Posts: 2605

    Mar 16, 2013 12:18 PM GMT
    I do indeed bake my own muffins, suedeheadscot, partly so I know what I`m eating! The horse meat scandal won`t be the the last with this emphasis on 'efficiency'. They`re designed to help me run my best-the reason why I go so fast! icon_smile.gif My favourites are the blueberry, blackberry, blackcurrant, and raspberry types.

    I don`t feel the need to eat protein before a run, more this unrefined, low GI carbohydrate in cereals, etc., though I do get protein in the milk and nuts.

    I would recommend you certainly have something after a run, especially at your times and distances, but generally you have to experiment to see what works for you individually.
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    Mar 16, 2013 12:29 PM GMT
    I'm not a true runner. I only run 3 times a week for about 3 miles a clip.
    But I can't run in the morning with food in my stomach at all. I'll get sick at about 2 miles if I eat anything.
    Only thing I drink is coconut water before and after the run. Then I load up on a vegetable drink from the juicer, and I'm ready to start the day.

    Tristan
  • suedeheadscot

    Posts: 1130

    Mar 18, 2013 8:11 AM GMT
    All great info guys. I will keep on experimenting - I do feel a mixture of the carbs and protein shakes sound pretty good.

    Lincsbear - send me some muffins!! ;o)
  • Montague

    Posts: 5205

    Mar 18, 2013 8:23 AM GMT
    Vodka and a tylenol.
  • suedeheadscot

    Posts: 1130

    Mar 18, 2013 12:44 PM GMT
    ^ When I was in my twenties it was actually a couple of cigarettes!!
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    Mar 18, 2013 1:33 PM GMT
    I make a 16oz smoothie and drink about 1/4 to1/3 of it about a half hour to 45 minutes before a run. When I get back, I mix a scoop of protein powder with it and drink the rest. this has been working quite well for me. When I am out of town and staying at a hotel, I will eat a banana before hand and then have a good breakfast after.
  • Montague

    Posts: 5205

    Mar 18, 2013 4:42 PM GMT
    suedeheadscot said^ When I was in my twenties it was actually a couple of cigarettes!!


    I do kind of like it for it's blood thinning properties hah
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    Apr 12, 2013 5:16 AM GMT
    Power Bar or bagel with peanut butter & jelly. Cup of coffee.
  • Ironman4U

    Posts: 738

    Apr 12, 2013 5:30 AM GMT
    Depends on the type of run. Anything under an hour, your body doesn't really need anything. Personal preference at that point. Over an hour of running, and you need to add some fuel. I usually go for cereal or bagel and a banana.

    Carbs are great fuel. If you have digestive issues (associated with running), you may want to stay away from fiber including granola cereals or many energy bars.
  • ultrarunnerje...

    Posts: 101

    May 01, 2013 4:35 AM GMT
    My pre-race morning meal of choice consists of two packets of instant oatmeal, a bagel and a banana. I will typically have this breakfast before any run of 20+ miles.