Ethan Brooks
Breakfast is an important meal for runners, especially for morning runners. Eating the right foods will give you the energy you need for your run, whether it's a short jog or an ultramarathon. Eating before a run delays fatigue and generally decreases the exertion you feel. For a short run, a snack of 100-200 calories may be enough, whereas for a longer run, you may want a larger breakfast of 300-500 calories. Foods that contain easily digestible carbohydrates are the best breakfast options for runners. Starchy foods such as potatoes, bread, rice, pasta, and cereals are a good source of carbohydrates. If you struggle to eat before a run, try a liquid form of carbohydrate, such as a smoothie.
| Characteristics | Values |
|---|---|
| Food Type | Carbohydrates, protein, fats |
| Calories | 100-200 calories for short runs, 300-500 calories for long runs |
| Carbohydrates | 20-50g for short runs, 50-125g for long runs |
| Timing | Eat 30-60 minutes before short runs, 1-4 hours before long runs |
| Individual Tolerance | Experiment with what works best for you |
| Liquid Carbohydrates | Smoothies, sports drinks, or syrup |
| Solid Carbohydrates | Toast, bagels, pancakes, cereal, potatoes, rice, pasta, oats |
| Protein | Eggs, yoghurt, tofu, meat, fish |
| Fats | Avocado, nuts |
| Fruits | Banana, berries, kiwi |
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What You'll Learn
Carbohydrates are key
The amount of carbohydrates you should consume depends on the length of your run. For a short run of up to 60 minutes, a snack of 20-50g of carbohydrates may be sufficient. This could include a slice of peanut butter toast, a banana, or some yoghurt. If you're running for more than an hour, you may want to consume a larger amount of carbohydrates, around 50-125g, which you should eat 1-4 hours before your run. Some options for a larger breakfast include porridge or oatmeal with fruit, eggs with wholegrain toast, or a bagel with peanut butter.
It's important to note that everyone has different preferences and tolerances for specific foods. Some people may prefer liquid carbohydrates, such as a smoothie or sports drink, while others may prefer solid foods. It's also important to practice your pre-run breakfast before the actual day, to ensure that your body can tolerate the food and to give yourself time to perfect your breakfast routine.
In addition to carbohydrates, protein is also an important component of a pre-run breakfast. Adding a large portion of quality protein, such as yogurt, eggs, tofu, or meat, can help with your post-run recovery.
By fuelling your body with the right balance of carbohydrates and protein, you can ensure that you have the energy you need to power through your run and feel your best.
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Avoid high-fat foods
When preparing for a run, it is important to avoid high-fat foods. These foods take a lot of enzymes, stomach acid, and time to break down, which can lead to gastrointestinal issues and discomfort during your run. It is also important to note that the time it takes to comfortably digest food varies from person to person, so it is essential to experiment and figure out what works best for your body.
High-fat foods that are commonly consumed but should be avoided before a run include salmon, avocado, oils, and butter, and high-fat meats such as bacon. These foods can cause stomach issues and indigestion, negatively impacting your run. Instead, opt for foods with minimal fat that are easily digestible, such as simple, quick-digesting carbohydrates. Carbohydrates should be your go-to fuel source before a run as they provide a steady and sustained release of energy, helping you avoid sudden crashes associated with simple sugars.
If you have a sensitive stomach, it is advisable to omit high-fat options from your pre-run meal. Spices and high-fat foods can cause stomach discomfort, so it is best to avoid them before a run. Instead, opt for lighter, low-fat options that sit comfortably in your stomach. For example, a banana, toast, or a few dates can provide you with the energy you need after a night of fasting during sleep.
Additionally, it is worth mentioning that while carbohydrates are essential, the amount you need depends on the intensity and duration of your run. If your run is going to last 60 minutes or less, a snack around 30 to 60 minutes beforehand is recommended. This snack should include about 30 grams of carbohydrates. On the other hand, if you're going on a long run, it's advisable to give yourself more fuel and more time to digest it.
In summary, avoiding high-fat foods before a run is crucial to prevent discomfort and optimize your performance. Opt for easily digestible, low-fat options, and ensure you give yourself enough time to digest your meal or snack before running. Experiment with different foods and timings to figure out what works best for your body and energy levels.
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Timing is important
If you have a couple of hours before your run, you could eat a larger breakfast of 300-500 calories, including carbohydrates and protein, which you can eat 1-4 hours before running. For example, porridge with banana, peanut butter on wholegrain toast, or eggs with avocado. If you have a sensitive stomach, it's best to leave 3-4 hours between eating and running.
If you're running in the afternoon or evening, you might want to eat a larger breakfast and then have a smaller snack before your run. It's important to practice your pre-run breakfast so that you can be confident that it works for you on the day of a race or important training session.
If you're running for less than an hour, it's sometimes okay to run without eating breakfast, but for longer runs, it's important to fuel your body with food or a sports drink.
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Practice your pre-race breakfast
Practice makes perfect, and this is especially true when it comes to your pre-race breakfast. It's important to figure out what works best for your body, and this may involve some experimentation. Start practising well in advance of your race, during training sessions of similar intensity and length. This will give you time to perfect your breakfast and build confidence in your fuel strategy.
Firstly, it's important to understand the role of carbohydrates and protein in your pre-race breakfast. Carbohydrates are the body's main source of energy during exercise, and eating easily digestible carbohydrates in the hour before a race has been shown to delay fatigue, reduce perceived exertion, and increase exercise capacity. Liquid carbohydrates, such as sports drinks or smoothies, may be a good option for those who struggle with consuming whole foods before a race. However, it's important to note that individual preferences and tolerances vary. Some people may find that they can tolerate a larger breakfast closer to the race start time, while others may need to eat earlier or opt for a smaller snack.
If you're running a shorter distance (up to 60 minutes), a snack of 100-200 calories (20g-50g carbs) may be sufficient. This can be eaten 30-60 minutes before the race. For longer distances or more intense workouts, a larger breakfast of 300-500 calories (50g-125g carbs) is recommended, eaten 1-4 hours beforehand. If you're not able to wait several hours before your race, you can always carry a gel or energy drink with you.
Now, let's talk about specific food options for your pre-race breakfast. Oats, wholegrain toast with eggs, granola, bagels, breakfast muffins, and smoothies are all great options. If you're looking for a quick snack, energy balls, fruit, or a small flapjack can provide a fast energy release. It's also important to include protein in your breakfast, as this helps with recovery. Good sources of protein include yoghurt, eggs, tofu, meat, or fish.
Finally, remember that everyone has a different tolerance for specific foods, and anxiety itself can trigger gastrointestinal distress. It's important to practice your pre-race breakfast and give yourself time to experiment and perfect your fuel strategy.
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Individual tolerance varies
It is recommended to practice your pre-run breakfast during training sessions to ensure that you are well-fueled and to reduce the risk of stomach problems. This will give you the confidence to know what works best for your body on race day. It is also suggested to avoid high-fat foods before a run, as they can cause gut issues and contribute to premature fatigue. Instead, opt for easily digestible carbohydrates and minimal fat, fibre, and protein.
Some people may prefer to run on an empty stomach, which can be a personal preference. However, it is generally recommended to eat something before a run, especially for longer runs. If you struggle with consuming whole foods before a run, liquid carbohydrates can be a good alternative. Smoothies, sports drinks, or even a post-run protein smoothie can be good options for those who prefer liquid forms of nutrition.
It's worth noting that stress hormones, anxiety, and the intensity and duration of exercise can also contribute to gastrointestinal issues. Therefore, finding a pre-run breakfast that suits your individual needs and preferences is crucial. This may include experimenting with different foods and timings to see what works best for your body and your running routine.
Additionally, it is important to eat properly after a run to promote recovery. During the first hour after a workout, your body replenishes glycogen at three times its normal rate, so it is beneficial to make time for a recovery meal with a balanced ratio of carbohydrates and protein.
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Frequently asked questions
Runners should aim to eat a high-carbohydrate meal or snack before a run. Some good breakfast options include porridge oats, bagels, toast, oatmeal, eggs, avocado toast, smoothies, and muesli.
It is recommended to eat a high-carbohydrate meal or snack one to four hours before a run. However, the exact time it takes to comfortably digest food varies individually. If you are going on a short run, you can eat a snack 30 to 60 minutes before.
High-carbohydrate foods include white bread, bagels, oats, white rice, fruits, energy gels, and drinks.
