Tell me when you run, I’ll tell you what to eat
The arrival of warm weather can only mean one thing: the running season is here!
You may be wondering what to eat before you go for your workout? It all depends on food digestion times and your individual tolerance!
Time before exercise
3 to 4 hours
|Normal meal, but avoid excess fat.|
|Meals or snacks providing mainly carbohydrates and some protein (crackers and cheese, bowl of cereal, homemade smoothie, etc.)|
|Small snack consisting mainly of 1 or 2 carbohydrate sources (muffin, oatmeal, toast, banana, compote, etc.)|
|Small snack consisting mainly of fast and soft carbohydrates (juice, applesauce, etc.)|
Scenario #1: Running early in the morning
Do you like to run early? The ideal way to fuel up is to consume a source of carbohydrates immediately before your workout, and eat a real breakfast when you get back.
If you are unable to swallow anything, and your training is high intensity or rather long (>1 hour), then fill your bottle with an energy drink or diluted juice. A low intensity or short workout (<1h) can usually be done fasting.
Scenario #2: Running at lunchtime
Once again, it’s best to eat lunch after your run to avoid abdominal cramps or a heavy stomach! Here you have 2 options:
- At mid-morning, have a snack combining carbohydrates + protein, such as yogurt with fruit, a homemade muffin with a glass of milk or soy beverage or an apple with some nuts.
- At the end of the morning, eat a high-carbohydrate snack such as fruit, candy bars, energy balls, fruit smoothies or fig cookies, then go for a run.
Scenario #3: Running in the evening
If you are an evening runner, the ideal is to have a light supper about 2 hours before your workout and have a snack afterwards. We like to suggest pasta salads or couscous for this type of meal, since they are rich in carbohydrates and contain less protein and vegetables (which could slow down digestion) than a regular meal. In order to feel good physically, you also need to have had your fill of energy throughout the day.
In short, the key to success is to eat complete meals (before or after your run), opt for nutritious snacks and stay well hydrated.
Psstttt…for those who register to one of the races, we offer 10% off the purchase of a nutritional evaluation with us by mentioning the promo code: MBDM10. Contact us at 514-287-7272 or firstname.lastname@example.org or buy it on our online store.
Enter to win a gift certificate for a Vivaï sports nutrition consultation and resources worth $100!
To do so, find the hidden location in our clue, scan the QR code on site and you will be eligible to win the prize!
CLUE #6: Dogs are man’s best friend, as well as a great running companion. You’ll find me near a dog park on St. Joseph Boulevard, near a park named after a large aquatic bird!