Top running tips: what to eat and drink before running
Ever wondered about the best food and drink to consume before a light jog or short run? Or are you taking part in a parkrun event and need some advice? Find top tips on nutrition for running here.
UKSI Nutritionist Sophie Killer gives her top running tips and nutrition advice, answering a series of questions around running nutrition below. Read on to learn what to eat before running, the benefits of sports drinks and more.
What is the ideal breakfast to eat before running?
If you’ve got time, an hour before a run, eating a bowl of porridge before running would be a great option – there’s plenty of energy from the carbohydrate in the oats and some protein to help keep you full.
We recommend making it with milk instead of water for the additional protein you’ll get and from the extra benefits of the vitamin D and calcium which are important for your bones. If you haven’t made it out of bed in time for a proper breakfast, then opt for a banana for a quick and easy energy boost. Always go for a yellowy-brown banana instead of a green one, you’ll be able to digest it quicker!
How long before running should I eat?
How long to eat before running varies hugely across individuals. The best thing to do is trial and error as what works for your running partner might not work for you. Most athletes will eat between one-three hours before running as this generally gives enough time to absorb the nutrients and have a chance to get to the bathroom if needed!
Should I choose a carbohydrate sports drink over water? What are the benefits of a sports drink?
A sports drink will give you an extra boost or energy. If you haven’t had time for breakfast or don’t like to eat before running, then drinking some carbohydrate could be a good option to get some calories in. However, you probably won’t need a sports drink if you’ve managed to have a carbohydrate-based breakfast before your run. Sip water on the way round if you need to – listen to your body!
What should I eat after running?
After a run, you need to think about replacing the energy you’ve burned. Eating food that contain carbohydrate and protein after a run will help the body recover and adapt so you can be quicker and stronger next time. A piece of fruit or oat-based cereal bar will provide a quick boost of carbs and a pint of milk will give you a good hit of protein to get the recovery started. If you can get home within an hour, then head back as soon as possible and cook up some eggs and smoked salmon on toast for the perfect post-race recovery brunch.
What sort of meal would you recommend eating the night before a race or parkrun?
You don’t need to fuel as if you were running a marathon, but having a wholesome meal containing carbohydrate, protein and healthy fats will certainly help your body prepare for the following morning. Grilled chicken or salmon with rice and vegetables is a go-to pre-race meal the night before a big run. If you find that you get tummy ache when you’re running, try to cut down the amount of fibre in your pre-race meals and avoid high fat foods – this can help keep you on the course instead of running to the toilet!
Can you give us some insight into what the Olympic and Paralympic athletes do before racing?
The athletes will practice their pre-race strategies over and over in training so that when it comes to competition, they know exactly what to eat and when. Everybody is different so trial and error is an important part of preparation for major competition. Athletes want to feel at their best on the start line with plenty of energy, but not full – but also not hungry! I often recommend a cup of strong coffee around one hour before racing.
For parkrun, not only will it help perk you up for an early Saturday morning start, but it should also make the run feel that little bit easier too.
Learn more about how the UK Sports Institute helps athletes and our expertise in sports nutrition.