General Fitness & Nutrition: What to Eat?

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!

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.....

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.

 

 

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. 

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.

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. 

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.

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.

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. ;)

Running in the morning in horrible

I am a novice runner and currently run 6.4km (4 miles) three times a week and only run first thing in the morning on an empty stomach.  I normally eat carbs at night but last night splurged and had KFC and Ice Cream!  I thought that I would feel very sluggish and sick this morning for my run but felt the best I've ever felt to my surprise! 

 Maybe this is an indication that I need to eat more?

 Katie

Sounds like I'm a little strange here.  I always eat something before my morning run:  A bowl of cereal, or a banana, or some toast with peanut butter.  Then I eat a second breakfast when I get home.

 This is mostly because I'm always hungry, not because I wear out during the run. DesireeJaclyn, maybe you're getting tired because your body isn't used to that distance right now?

I've gone from couch potato to 1/2 marathon distances in the last year, and the first couple of months were the hardest.  Every mile I added on seemed to drain me worse the couple before that.  But once I had been doing 12-15 miles a week regularly for a few months, things got a lot easier.

 I think the important thing is try out lots of different things you see here and figure out what works best for your body.  Good luck!

For me, I avoid milk. Tends to make me nauseous. A good pre-run breakfast for me would be a few cups of black coffee and a granola bar or an apple.

I am a morning runner and have never eaten before I run in the mornings just too early to eat at 6 am.

I have had stomach problems when running for a while. I eat really well all the time, whole grains, fresh fruit and veggies, low fat and lean proteins  - however I still struggle when running, my stomach just gets quite sensitive so I stay away from dairy (including yoghurt) except a dribble of milk in my coffee (1/2 a cup before a morning run), and wholemeal/high fibre foods. For morning runs I buy the cheapest, nastiest, most-processed white bread and have that with marmite, honey or marmalade. I've also found that 1/2 a cup of quick cook oatmeal (made with water) works quite well, I have that with a splash of milk and a teaspoon of honey.

If it's an afternoon run I have a something like a tuna sandwich on wholemeal or a baked potato with tuna or cottage cheese about 4 hours before I run and then snack on veggies and fruit in the avo. I'll use gu, shotblocks or other easily digestible sports nutrition straight before I run if I need something else!

I usually eat when  I get back from the run - I'll usually have a protein shake / fruit smoothie (I'm not a great carnivore so my diet is quite low in protein) or a glass chocolate milk, then  maybe some fruit/yoghurt/granola/honey.

 

 

I was beginning to think I was hungers mother there reading everyones entries!:)  I religiously eat a big bowl of porridge with banana an hour before my morning runs with a huge mug of peppermint tea with lemon juice and then Im set up.. I al's feel sluggish if Iv not had enough water the day before too..thats me anyway..everyone is sooo different as you can see so its all about trial and error..its all good! :)

I'm a morning runner, and I don't eat before I run.  I've made the mistake of eating before my only two races (just a banana) and I've nearly thrown up after the second mile.  I've run up to 4.6 miles on a totally empty stomach, and was fine for the run. 

After my runs, cool down, stretching, and shower, I eat a breakfast of granola cereal and milk and applesauce or a banana.

I'm one of those people who has to have something to eat, because I get really nauseated if I get hungry while running.

About a half cup of oatmeal with milk, and a piece of fruit is perfect about an hour and a half before early morning runs. I will say it took some trial and error to find out that's what works for me. On longer runs (over 8 miles), I also bring some gels with me. I've learned that the nausea I feel during long runs is my body telling me it's hungry.

I know it's different for everyone. I have a friend who loves a large cheese and meat stuffed omlette about 30 minutes before a long run. (I can't imagine!)

I guess if anything this thread shows how different everyone is.

My best opportunity for running is early morning (5:30 AM!) and it is always before eating - this is the weekday schedule.  On weekends, I will run a little later (~7 or so), but still without eating.  If that doesn't work out, I make sure to not a whole lot of food so that from 3-4 hours later, I can go run. Signs that I didn't wait long enough range from a stitch in my side to severe nausea after a mile or so.

So in other words, I have found it very difficult to run with anything in my stomach.  On the other hand, later in the day, after some food in the system, I have done some great (for me) running. Distances are typically 6 or 7 miles; up to 11 miles 2 to 4 times a month, 30-35 miles/week.

 About what to eat and how much, it definitely depends on your goals.  Lofty goals mean strict training which means strict eating schedule too.  If you're more causal (like me), you can probably just do what seems to work.

I run in both morning and early evening 4-5 days out of the week.  If I'm running in the morning (usually my longer runs 6-7 miles), I will have a cup of coffee with a piece of whole wheat toast with a slight smear of peanut butter and a tall glass of water.  If I'm running in the early evening I will eat either a plain bagel about an hour before or a half a turkey sandwhich on whole wheat bread about 1-1/2 hours before (evening runs are my shorter runs either 3-5 miles or speed intervals).  I always have caffiene before every run, too.  I've read that runners who drink caffiene just before running perform better.  Post run - depending on how hungry I am, sometimes just a chocolate protien shake or I'll make up some low fat plain yogurt with fruit (apples, canned peaches, or fresh strawberries), low-fat granola, some ground flax seed, and a dash of cinnamon and nutmeg for flavor.  At night, I'll make a quick dinner - grilled chicken breast or fish, brown rice, and a vegetable.

 It's been trial and error for me.  I used to be able to run on an empty stomach, but not anymore.  I think it's because I'm running longer distances now than when I first started running a year ago.

Hey, I'm 20 and have been running 3 seasons since i was 13 and the food thing is really something that develops over time and is really a person to person thing. I feel like I digest at a medium pace and don't need too many calories to keep me going so generally if I were to wake up at 11 I eat a pear with cheddar cheese OR a banana with almond butter then definitely some kind of berry (strawberries, blueberries, raspberries, OR blackberries) and a cup or 2 cups of green tea. Maybe 30-40 mins later I'll eat a grapefruit.  I'll drink water continuously and graze a little bit on maybe 5 brazil nuts with cranberries. Around 4PM I'm fully awake (I'm more of a night person so my body starts to come alive early evening) and feel perfectly ready for an 8 mile run. As soon as I get home however, I make sure that within 30 mins of finishing my run I have protein either in a powder form that I mix with soy milk (I'm almost vegan except for cheese) or some fake chicken strips from Trader Joes which are loaded with protein and low in calories and bad fat.  I definitely find that before you run if you don't want to feel sick, sticking with complex carbs like fruits and vegetables will leave you with enough energy but without feeling too full. Bananas are magical and help in preventing nausea and cramping in the middle of your run while also maintaining your glycogen levels if you eat a riper banana b/c it rates about 52 on the GI. Note: A more ripe banana is easier to digest than a green one. Happy Running!!

FYI: water weight is irrelevant in real weight loss - if it is about the number on the scale, then yes, it will work. If you are a runner why would you want to dehydrate yourself? Your body will hold extra water periodically, but it is rarely enough to make a huge difference in how you look to other people; you may notice it, but most other people will not. Don't risk your health (injury, cramps, fatigue, etc...) just to make the number on a scale (that only you look at) go down.

Regardless, I don't think people specifically want weight loss - they want fat loss. We have just gotten used to calling it weight loss because the media is obsessed with it. Do you ever notice how the Special K and Yoplait commercials of girls debating which swimsuit to wear are always of girls who don't need to lose weight anyway? It is too easy to fall into the trap of wanting to lose weight. If you want fat loss, which may or may not result in much weight loss, work on building muscle and varying your exercises (sprints, long cardio, intervals, circuit training, biking, swimming, etc...) so your never get bored and your body doesn't get used to the same old routine - when this happens your body will be more efficient and you will burn fewer calories.

clmackey I usually try to eat something solid and light like a hardboiled egg. Definetly not scrambled or fried that will upset your stomach. Or i will eat a couple strips of chicken breast like the frozen strips you can get of of precook some and save it for later.

During the week I never run in the morning as I either simply don't have time to digest my food before running, or cannot run without anything !

 

At the weekend I get up early and have a bowl of cereal, usually something like Alpen and sometimes a banana. I wait 2 hours before going for a run and then I am neither hungry or have indigestion.

 

During the week I have a small snack such as a banana or a piece of toast before I leave work and then run when I get home.

All: are there any registered dietitians among these comments? I would talk to your doctor or a registered dietitian or at the very least a trainer at your gym (or a trainer at someone else's gym) before following any of this advice. They can help you figure out what is best for YOU - in a healthy way. Because wrapping your tummy in saran wrap will not pull anything tighter (but physically pulling in with your own abdomen muscles will, if just a tiny bit). And - water weight is just that - water weight. You can gain or lose several pounds in a day. Losing water weight won't make you thinner for the summer - it will just make you dehydrated, and therefore unable to exert yourself much physically. There are a million pieces of advice out there. My trainer's protocol (trainers don't all agree, so find what works for you), is to have just a little bit of protein before your workout - one slice of deli turkey, sometimes i'll have just half an ounce of leftover chicken and some applesauce, half an apple with a tablespoon of peanut butter (careful - PB has an insane amount of fat/calories... I stay away from it and get my 'healthy' oil - 1 TEASPOON per day - elsewhere). Bottom line: talk to someone qualified to advise you on this.