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General Fitness & Nutrition: What to Eat?

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    desireejaclyn

    Hi Everyone,

     I've generally been a casual runner, running about 2 miles a day a few times a week. Lately I am becoming more interested in running longer distances though, and I'm looking for advice on how much time to wait between eating and running and also what to eat.

     I've tried running in the morning before breakfast and usually feel too weak. I need something in my system. Now I am usually running at 7:30/8 p.m. outside. I ran 3 miles today, something I haven't done in a couple years, and I felt really nauseous through the last mile. So any nutrition tips are appreciated!

     Thanks!

    • CommentAuthorFree Memberjanemcg
    • CommentTimeAug 7th 2008
     
    janemcg
    try eating something light in the morning about 20-30 minutes before going out. I usually eat half a banana with some oj, or half a granola bar. If that doesn't get the energy going then wait until later in the day at least 2 hours after eating a meal. I am a morning runner for the most part, but if I run later in the day I usually snack on something like carrots or apple slices a few hours before. You might be feeling nauseous because you are too full.
  3.  
    RunningKnows
    I usually go for the old stand-by, the humble bagel, 45 minutes before I run (if I'm running in the morning).  The biggest problem here is indigestion, so I usually eat a tums or two and a glass of water along with it.....
    • CommentAuthorFree Memberpaperclip
    • CommentTimeAug 17th 2008
     
    paperclip

    I would never dream of running in the morning, I don't care how hot it is.  for me, It's grape nuts for breakfast then yogurt for lunch, wait an hour or so then start up.  Might help also to drink lots of water the day BEFORE you run.

  5.  
    mamamiajones

    Every morning that I run (between 5-8 miles) I have a banana and 1/2 cup of coffee. I don't know why, but it gives me exactly what I need. Usually about 15 minutes before setting out. Then I have either a smoothie or 1/2 bagel and some yogurt and fruit when I get back.

     

     

    • CommentAuthorFree Memberlms1122
    • CommentTimeAug 18th 2008
     
    lms1122
    I am the opposite...I ALWAYS run in the morning. I have always been the type of person that eats a lot the first half of the day and not much the second half. about 30-45 minutes before I run I eat 2 pieces of toast with peanut butter and honey, or one piece with a banana. I also drink coffee in the morning (this has been a habit for years, but it also helps wake me up so I can run). After the run, I always eat some yogurt with nuts and fruit, or eggs...the amount depends on how far I run. If I am just doing 3 miles, I am usually not hungry right after the run, but usually anything 6 miles or longer makes me hungry about 15-20 minutes after my run.As for what you should be eating, I am a nutrition graduate student, so some basic advice is this: be sure to eat a higher protein and carbohydrate snack after your run to help your muscles rebuild and help replenish the carbohydrates your body used (milk and yogurt are GREAT choices). Before your run, be sure to eat an easily digested food (this depends a lot on your individual digestive system, so try different things and see what works best) that is high in carbohydrates. For instance, toast and/or fruit. However, you probably don't want to eat sugary cereal before you run, because if will most likely give you a burst of energy right away, and then cause you to crash early on; this is because the sugar in the cereal is very easily digested and causes a rapid spike in blood sugar, followed by a rapid drop in blood sugar. Throughout your day, be sure to eat when your hungry and really listen to your body. A lot of people seem to try to fight their hunger urges because they are exercising to lose weight. However, our bodies are smarter than we are; if you are in tune with your body and listen to it when it is hungry and full, your weight will settle at the weight at is best for it. Try to eat high fiber and nutrient-dense foods throughout the day, such as whole grains, vegetables, fruit, and nuts. Also, try to eat lean meats instead of higher fat meats.  Lastly, as for time between eating and running, that depends on you. If you get indigestion and acid reflex, you will want to wait up to 2 hours so your food is completely digested. If you don't have this problem, just try different amounts of time and see what works best for you.

     Good luck!

    • CommentAuthorFree Membermeh93858
    • CommentTimeSep 11th 2008
     
    meh93858
    I just recently began running in the (later) morning and found that a banana, a cup of coffee, and just about 32 oz. of water an hour before I run is perfect for me.  I tried a bagel with peanut butter earlier this week and it was too much - I had that lovely ill feeling you were talking about - the cause is always too much food, for me.  You really just have to try some different options and figure out what works best for you. 
  8.  
    brockthedog

    I typically run after a very light breakfast when the schedule allows me to.  If I can't run in the morning then I am very careful not to eat a heavy or very spicy lunch.  (I love the idea of the tums though so maybe I could toss a little Franks on my meal!).  I have never liked bananas but have recently started to eat one when I am done with my run and it does make me feel better. 

     

    Any suggestions on keeping the bananas ripe?  They go from green to spotted in no time at all.  Currently keeping them on the counter with the rest of the fruit.

    • CommentAuthorFree MemberBendy
    • CommentTimeSep 11th 2008
     
    Bendy
    Hi, I agree with the above (most people saying keep it light) An extra mile is an extra 115 calories. That's about one and a half apples, or half a snickers, so don't eat too much more ;o) I feel that what you eat the day before is important. Slow release carbs are good. Also, your body needs to get used to providing the energy to your muscles. This will happen over time. Maybe eating more initially won't make you feel more energetic, just make you feel a little heavy, as the development of your engine takes a little time. brockthedog, Keep your bananas away from other ripe fruit, as this can accelerate ripening.
  10.  
    captain bootleg
    I slow my bananas from getting to ripe by putting them in the fridge. Dont be alarmed though when the skins turn brown and gross from being in there, they still have the taste of a green banana on the inside.
    • CommentAuthorFree Membertranquil21
    • CommentTimeSep 22nd 2008
     
    tranquil21

    i was surprised to learn that I do better running in the morning than later in the day.  However, for me...I always just get up and go...i guess Im on an adreneline rush of getting to run. I don't have 20 mins to wait for a snack...but so far, Its been fine....i feel great and have plenty of energy.  When I get home is when i pack in the protein and such with eggs, cottage cheese along with fruit like grapes or blackberries and then some type of thin meat....like prociatta.

    I have no idea if this is right......but its worked for me so far each time. 

    • CommentAuthorFree Memberheyjen
    • CommentTimeSep 23rd 2008
     
    heyjen

    I'm similar to tranquil.  On weekday mornings I tend to not eat anything before my runs (just no time), and I do fine with that.  I will have water and then coffee after my run and then about an hour later have a regular breakfast (either oatmeal, english muffin, cereal, yogurt).

    If I'm doing a long run, I try to have coffee and a banana or some sort of bread about 1 hour before I run, this usually sustains me for the run, and then have a celebratory breakfast of an egg white omlete after the run :-)

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    petrie_dish

    I'm only able to run early mornings on the weekend, which is usually my long run of the day, so I do a little more preparation than normal.  I have a roughly 8 oz glass of a sports drink (powerade, gatorade, whatever), and chase it with the same amount of water while I walk around the house, sort of warming up.  Stretch a few times (I'm old school, and have always stretched before running, figure I always will) going from a light stretch to medium as my body warms up, and it lets the water/sports drink get through my stomach so I don't have a bunch of liquid sloshing around during my run.  Get my gear together, fill the bottles of the fuel belt, one with half/half water/sports drink, the other 3 with just water.  Drink water when needed and take gels while running, one every 4-5 miles, as long as I have an additional 4-5 miles to go.

     A couple hours after the run, I'll have a normal breakfast: pancakes, waffles, french toast, something along those lines.  It's what works for me.

  14.  
    Cheeseclayre
    I am a HUGE fan of coffee before the run along with some sort of fruit (banana or apple or pear).  If I allow myself about 40 minutes pre run then that give me enough time to eat and get a morning "evacuation."  Bottom line, if I don't poop before I run then I am guaranteed to feel nauseous.  Coffee helps me get there.
  15.  
    KatieKrejci
    Cheeseclayre - haha, I am the SAME way!  gatta have the coffee before heading out to get the engine running!  Can't have a good, or comfortable, run without doing so!  I usually don't eat anything  before I run (except 2 cups of coffee) unless I am running further than 7 miles, then I have a pudding or a banana right before I head out because it is easy for my to digest.
  16.  
    sirgordonzola

    I'm worried now, cause i always have my breakfast about an hour and a half before running, It is usually a bowl of porridge, then i run to work 2.5m then do a post round 7m (walking), then the 2.5 m run back home before eating again, am i under-eating.

     

  17.  
    dmacmarine

    Coffee from starbucks, the venti drip is cheap for me and gets me kick-started into my day, especially in those mornings since I'm up around 7:00AM or so. I like to eat after my run, within that 30-minute window when your glycogen stores are depleted and all that stuff is going on inside of your body after you exercise. Having oatmeal or cereal with soymilk either right after my run or at least an hour before my run (Post-Run I'll eat immediately afterward, even if I'm not hungry, since that's a result of the physiological reaction that suppresses hunger because my blood has been pumping through other parts of my body during my running and not to my stomach. That and the raise in core body temperature as a result of vigorous physical activity also contributes to the hunger supression)
    It's what works for me. ;)

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