I’m often asked about what I eat to fuel my runs – especially once mileage gets high and ish gets real. I am a creature of habit so it’s actually not hard for me to list what I eat pre and post run for this week’s food themed Friday Five. Don’t forget to check out Cynthia and Mar and some of the other folks who link up with us – and please don’t forget to link to your hosts if you are participating! Have a great weekend and don’t forget that track and field Olympics competition starts on Friday – yay!
- Egg hash. I’ve been very conscious of the amount of protein that I’m getting on run days this cycle because my appetite has been wacky. That means that I’m often eating a version of egg hash after a weekend run. It usually ends up consisting of one scrambled egg, one chicken sausage link, spinach, sweet potatoes and lately I’ve been adding my homemade pesto sauce. This is so good and fuels me right up after a hard run! It’s also EASY, which is KEY for post run eating.
- Oatmeal. This is another good one before a run but (real talk), I have to make sure I leave extra time to process this before I head out on a run or else I’ll be making an unexpected pit stop. Ahem. You all understand what I’m saying here.
- PB&J. This is my go-to before a race. I have a hard time eating very early in the morning and I can always get down a PB&J sandwich. I’ve made it my pre-race go to for a ten miler or longer. I usually eat one on whole wheat bread, but only because that’s what we typically buy.
- Nothing. I know. Bad runner. But, to be honest, if I’m running less than ten miles, I will probably not eat anything before hand. Mostly because (as I just mentioned), I have a hard time eating early in the morning. I typically start getting hungry around nine miles, so I don’t feel like I need to eat anything if I’m not going to be running over ten miles. I will put Tailwind into my water – this gives me about 200 calories which helps on shorter, but harder, workouts.
- Everything. This is of course what I like to eat post-run. And everything is accurate. All the items listed above are things I’ve eaten post run, along with pizza or a BLT sandwich. Or popcorn. Or chocolate milk. Or…you get the idea.
What do you eat to fuel your runs?
A version of this story first appeared at Women’s Running.
I admit t that I don’t eat before my morning runs. If I get up early enough I might have a clif bar.
Only for long runs for me!
I think it’s good to run some miles on empty. It trains your body to burn fat and trains your mind to keep going when you might feel hungry and tired. I run most single digit runs on empty. For longer I’ll eat a PB&J before hand, but not eat during the run unless I’m going longer than 15 miles.
MCM Mama Runs recently posted…Good eating in Wisconsin!
I’m an early morning person & used to eating early &, ahem, eliminating early. So oatmeal, in some form, is my normal prerun meal. But yes, I need at least a couple of hours to digest it.
After it can go either way — I lose my appetite or want to Hoover out the fridge. So I try to make sure to get protein right away — lately with turkey sticks!
This is interesting, thank you for sharing. Personally, I struggle with running any miles on empty. That is just me though.
Crack me up with nothing and everything. What about margaritas and chips (my case last night)? Because if so, I am going to have the #bestrunever today. probably running to the bathroom, but who’s counting.
I usually only eat before a long run, and then I just have an oatmeal-banana breakfast cookie or a rice cake with PB. Pre-race I have PB toast. I love eggs after – especially an egg and cheese sandwich
I don’t eat anything either usually. And for long runs it was just a piece of toast with jelly. However, I’ve recently discovered I can eat oatmeal before a long run! So happy about that.
I am so hungry when I wake up! I don’t run as early as you but I do like to eat first. Eggs are my go to breakfast. thanks for the link up
Deborah @ Confessions of a mother runner recently posted…Summer Struggles Are Real
I usually don’t eat midweek before my runs unless they are long long (like 15 miles). I have a bunch of fruit squeezes from Powerbar, Noka and Fuel for Fire that work well for when you need some easy calories. Or I grab a banana! I have to be more consistent.
I have the exact same problem with Oatmeal, lol. I’ve been trying to eat mor eprotein after long runs, like eggs and bacon instead of the more “carby” foods like bagels or waffles. I think it is helping!
I like toast with pb, honey, and a banana sliced on top before a run. I’m good fueling before, but still trying to find things for during, outside of the standard gels and the like.
A PB sandwich is also my go to meal before a race (hold the jelly, I’m not a fan of it). The sandwich, combined with a banana, seems to be exactly what I need on race morning.
Kathryn @ Dancing to Running recently posted…Friday Five – We’re Off On Our Disney Adventure!
I love oatmeal and I eat it before every race or early morning run. Ideally 2 hours before but sometimes it’s more and sometimes less.
After – chocolate milk, a bagel, ice cream – whatever I can get my hands on.
Darlene recently posted…Race The Train Recap
I have to eat in the mornings but I make it simple carbs for a run. Nothing that will backfire while I’m running. Cheerios and half a bagel, or a whole English muffin, with some peanut butter are my normal go-tos.
I often run sans breakfast–I seem to do better that way. I’ve read a lot about how eating primes the pump–the insulin pump, and that causes dips in blood sugar. Also, running “fasted” is supposed to be helpful training your body to burn fat during those tough miles in an endurance event. I don’t know if it’s true but it works for me!
If I’m running for an hour or less, I usually don’t eat anything but maybe drink a little coffee. Otherwise, I like steel-cut oats with berries.
Elaine @myRUNexperiment recently posted…The Mindless (Over)Eater
I’m a fan of a little oatmeal before really long runs (18 miles and up). Over 10 and I’ll have a few bites of a Larabar. Less than 10- nothing usually. Afterwards though… long runs totally throw off my stomach for the rest of the day. I like eggs with slices of avocado for breakfast/brunch… but then I may not be hungry again until dinner. If it’s a 18+ run, I’ll plan for a nice breakfast- maybe I’ll have sauteed asparagus too, or take the time to poach my eggs, or buy a bagel to go with it all.
Before today’s 16 miler, I ate overnight oats with banana, almond butter and molasses in it. I like cold oatmeal during the summer.
Tina@GottaRunNow recently posted…Chai Chia Pudding, 51 Miles & Links
Love your egg hash recipe. Never thought of putting pesto in eggs, but I am such an egg eater, I will try it. Eggs + chorizo + sweet potato is one of my favorite post run meals.
You can run 10 miles on an empty stomach ? wow, I can do 5 or 6 but I get soooo hungry I feel like I am going to pass out !
I do a Gluten Free waffle with a smear of Buff Bake almond butter.
i’m a nothing runner most of the time as well but it also depends on when I go. I tend to apple and peanut butter it if I run before lunch or dinner!
I haven’t done the PB&J before a run…I’ve gone back to toast and jam before long runs but my body doesn’t seem to enjoy it as much as it used to! When I’m done with the run I definitely love eating everything!
Janelle @ Run With No Regrets recently posted…Philly Marathon Training Week 2 Recap
I am totally with you on 4 and 5. I’m pretty much the worst nutrition runner ever. I’m totally fine with that though 😀