What To Eat and When Before You Run | A Guide To Pre-Run Fuelling
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- Опубликовано: 8 июл 2024
- In triathlon it’s running that puts the most stress on your stomach. The up and down movement when running is far more stressful than the smooth movements of swimming and cycling. As a result working out what and when to eat before a run becomes rather important, Heather is here with a guide to pre run fuelling!
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In triathlon it’s running that puts the most stress on your stomach. The up and down movement when running is far more stressful than the smooth movements of swimming and cycling.
As a result working out what and when to eat before a run becomes rather important, Heather is here with a guide to pre run fuelling!
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I wake up around 5:30 am and have breakfast. usually I have oatmeal with fruit and honey, or I have toast with peanut butter and a banana. And wait 30 minutes to an hour before running.
Thanks for the information. I want to get back into running but wasn’t sure what to eat. I eat oatmeal every morning so it’s nice I can still do that. I just need to time it
@@RoRo-gm7ee good luck to you, I wish to start also
When I eat oatmeal I have to wait like 4 hours for it to digest. It's so heavy on the stomach I get aches if I run too soon after eating oats.
You’re so lucky. No matter what I eat even one small cracker I need to wait hours.
This comment is better than the video.
Lunch run is simple: run easy, eat after, have a nice rest of the day.
Something about her saying the word porridge really made me smile. Idk if it was the accent or because I haven’t heard the word since reading children’s books haha
Train mostly fasted. Black Coffee. Periodically train fully topped up for higher intensity sessions when training for a race.
I love this vid. I wish I saw this years ago, however been doing most of this, but as a cyclist since last year.lost 60 lbs doing fasted workouts in 5 months.
For me its overnight oatmeal with few raisins and a little butter in, a teaspoon of raw honey and black coffee. Wait 30 minutes to one hour then run. The coffee really helps, you really need to do number 2 before a run.
Just the one?????
Finally, a video that makes sense to ME. Highly educational! Thanks for making this video. Keeping running, y’all!
I work from 3am-10am and get home by 10:30 or so. I usually eat a 1000 calorie breakfast consisting of eggs, bagel, peanut butter, olive oil, avocado and some samosas or muffin with coffee. Wait one hour, and i can run no problem. In fact, ill still feel starving an hour later :)
Morning, just run! Evening, 1,5 to 2 hours after dinner. Sometimes right after to get the stomach just to the food and running (but sometimes not fun at all)
"you're not drunk enough" 😂7:20
Ha there was a 've in there if you listen closely 🤣
I like your videos, before watching them! Thanks for giving us good content!
I’m a first thing in the morning kind of workout person. But that does make eating before hand difficult. So I usually workout in a fasted state. But for long or intense workouts I’ve been trying to do: fruit leather or 1/2 a banana or a smoothie pouch. I’m still figuring it out though and hoping to find the right pre-race fuel in the process.
I actually grind the dry oatmeal in a blender into a ground oatmeal (powder) and have it in a whey protein shake with natural almond milk. 50g-100g, then can run within 30 mins, if it were overnight oats I'd wait an hour. Hot oatmeal would probably take 2 hours as it's like stodgy glue.
If it's a 30 min jog though I'll happily go fasted. Just have to eat low GI the night before.
Generally speaking I am not a morning person eater. Even on normal days I usually don't develop an appetite till 11 - 12 o'clock. My usual morning routine only involves a cup of strong tea. As for early morning race days with added stress: I dissolve all my gels in water + a Snickers bar.
Coffee for me with a slice of bread with strawberry jam - works for me like a charm!
Great video. Super informative and well thought out. Cheers:-)
Nice vid and content but for me it's really down to what works best for you. I usually train in the morning and just have black coffee and hour before I head out, that's for runs 1hr and below. Anything over, I usually have a banana about 30 mins after the coffee
A fork-mashed banana with a spoonfull of honey on a slice of bread, an hour before my morning long runs is what i eat usually. Through the runs, I drink adequately , take care of my sodium and potassium through electrolyte drinks instead of water as i sweat a lot and finally eat or drink around 200kcals every 1,5 hours. Usually I start with an energy drink such as "4Move" and later on i eat bars. I prefer "Nature Valley Oats & Honey" witch digest easily and have plenty of sodium. No stomach problems, no side-stitches, no dehydration.
If the run is less than 60-90 minutes i run fasted with just a 0 Calorie electrolyte drink and plenty of water throughout the run but i do carry a gel, just in case I overestimated myself..
For interval training sometimes I drink an energy drink before if I did not have a good breakfast.
Sometimes if i'm in a harry and i'm fasted, or feel that need some energy, i just eat a full spoon of honey before leaving home.
That's all my wisdom. Bear in mind that I run at mornings and i do not drink coffee. After the runs I go to the gym twice per week and after gym is lunchtime so i don't eat anything in between activities, except sometimes a small piece of dark choc or a banana, plus plenty of water or more electrolytes if it was hot and sweaty.
I really enjoy your videos, well made and to the point. Keep up the good work!
Thanks.
P.S. Wow! i really wanted to share...
Thanks for sharing Michael 😀
Thanks for sharing. Screenshotting this
Thanks for this :)
Very informative.Thank you. I usually drink 1 cup of drip coffee. It mobilizes the fat to be used in zone 3. After, 3 expresso as a reward.
I usually do a 16h fasting from 10 pm to 2 pm and then i have a complete lunch (carbs proteins veggies fruit) and then at 7:30/8pm i go for my run and then i have dinner at 9:30pm. But i was trying to change the run time to around 9/10 am.. trying to figure out how to do that..
allways a banana and lemonade (without bubbles) 30 minutes before a run (or a swim, or a bikeride) banana's are superfood!
Hirundo I’m allergic :(
Directly before a run or do you wait a little
In the life of Allie, same
Yeah banana and fresh lemonade
For me, the most important is to completely avoid any milk product before intense training or competition. Its been like that my hole life.
Ib Erik Söderblom Why ?
@@troythemighty3683 so you dont shit yourself in the middle of a 5 mile run
@@troythemighty3683 dairy products take longer for your body to digest
You build up more mucus when drinking milk which can make breathing difficult. Things like chocolate milk are great AFTER any exercise.
Hole life. So true
As you always said, morning run before breakfast. Simples.......provided you've had toilet visit beforehand ;-)
So does running on an empty stomach cause weight loss? From my understanding, if there’s no glucose in your blood or stored in your liver, your body breaks down fat... am I right? Excellent video x
You're right to some extent but running on your empty stomach does not mean you have no stored sugar from the day before it takes time for your body to resort to using up your fat store and it might not be in one run, it all comes down to your overall daily calories.
If your body needs a daily 2000 calories for maintenance then consuming say 1900 calories per day keeps you in a deficit.
In a week you lose 700 calories net.
Now when you run you will lose additional calories I usually lose about 400 cal per run per day which speeds up my fat loss.
I'm no expert I'm still figuring some things out I'm just sharing what works for me.
I eat a peanut butter sandwich on white bread with coffee and sugar 30 minutes before a run. After my run I have a glass of milk and a banana.
Cut the sugar
Shitiest thing ever...
I often get stomach problems when I run but because I run everyday in the afternoon due to school timings I some times find it hard to fit in nutrition and be able to run with comfort. I have done the trial and error thing but one time something may work but the next time it may not so I think it is so hard to get right!! Well core stability help keep everything stable or is that a myth?
Jack core work is nothing to do with your stomach problems I'm afraid but it will always help with running 👍
If I dont take a coffee before a run I feel depleted whilst running? Any ideas why?
What to eat b4 running...
I find it helpful if I eat roasted chicken, letchon, crispy sisig, fried rice, bulalo...😃😃😃🍔🍗🍝🍺
pov you are about to go on a run you are not prepared for so you think one meal can save you
THE BEST BANANA AND OATMEAL FOR DRINKS FRESH LEMON JUICE
Porridge? Why does YT show me videos from the UK? :D
When you have to run a mile at school and you find something to eat to help you but you have to leave for school
At 6:30 and then run at 11:30! Does anyone have any tips?
why don’t you just bring it to school??
AVOID excess sugar if you’re doing sprints, I learned the hard way
My energy level is higher running fasted because there’s no extra energy needed to break down food recently eaten. I’m FAT ADAPTED so I even run highspeed intervals fasted. Every now and then I’ll eat some cinnamon raison sprouted bread and a banana so my body will maintain its ability to process carbs efficiently. But for the most part it feels marvelous running on an empty stomach when you’re FULLY FAT ADAPTED burning your own body fat as fuel ( zero stomach issues).
1:32 what song is this? In my head like a virus
Henyao- Times keep moving on
Just ran and refuiling now afterwards when I was browsing RUclips.... Ahaha
I had raisins, a crumpet and jam bout 1hr before my 15k slow run :) oh and a double coffee!!
Marmalade sandwiches are good
I run everytime in the morning without eat or drink no thing
Her accent makes her THAT much hotter.
"HOW TA RON FAHSTA"
I despise the term fueling for eating. As if we are a machine that just needs some gas to function. These energy drinks and especially gels are really the epitome of this attitude...soooo disgusting :( this stuff just completely takes the enjoyment and all nutritional function of eating out.
Nevertheless a very helpful and informative video. Just wished this term and complementing attitude towards eating wasn't so prevalent in sports.
@Michael Davis Food?
@Michael Davis well, I just shared my opinion. If that seems like acting smart, so be it.
BE the machine. BURN the fuel 🔥
I eat 6 McDonald's burger...
6 pieces chicken...
3 serving spaghetti...
I always drink a beer before my 5 rounds of 10 seconds each sprint in the morning. No I am not irish, I am an Indian