If you’re a runner, chances are that you have been stuck in the predicament about what to eat before going out for a training run, or how to fuel yourself before a big race. Because really – none of us want to get stuck in the porta-potty line two minutes before our running group is next, right? When Mother Nature calls, you don’t want to be in the wrong place at the wrong time, and fueling incorrectly for a race can have you doing just that.
In order to be successful with your running routine, you need to make sure you’re eating the right things at the right times. Overall performance, speed, and energy can be determined by the foods consumed before performing – and let’s face it – you might actually reduce or eliminate the chances of getting injured or sick as well, with the proper fuel!
Typically, feelings like nausea and overwhelming fatigue towards the end of a run – or even a race – can be detrimental, and can be signs that you haven’t fueled properly for the work you wanted to get done. By planning your nutrition ahead of time and practicing with different snacks/meals during your training runs, you’ll know what makes you feel best on race day and what is best for your personal overall performance.
Along with planning your foods, remember to stay well hydrated. Keeping water with you during training is a good idea, or at least make sure to grab a drink along each water station at the race course. Try your best to avoid any of the gel-based sports products before your race if you know they upset your stomach too – they’ve been known to cause some digestive upset... and right before a race that you’ve trained hard for is not an ideal time to find the nearest washroom. If at all possible, try them while training, so you’ll know how your body will react with them before the big race day.
Let’s break down 7 of the best foods out there to help you compete at your best possible level during those 13.1 miles – and during training as well!
7 Best Foods for Marathon Runners
Bananas
This potassium-filled fruit is full of carbohydrates (approximately 27 grams), and is an excellent choice for powering you through a run, especially on a hot day. Bananas happen to be full of magnesium as well, which is imperative to replenishing important nutrients as you sweat on a hot course. Lots of minerals are lost through sweating, so bananas can help boost electrolyte levels and keep you fueled with healthy carbs.
Broccoli
Who would’ve thought that this superfood would be amazing for powering you through a run? Not just for athletes, broccoli is classified as a complex carbohydrate, which means it will fuel you adequately through training. Filled with Vitamin C, K, calcium, and potassium – necessary contents to promote recovery after those long runs – broccoli is also a fantastic source of fiber, keeping you full and satisfied through your miles!
Peanut butter
Unlike simple carbohydrates that can leave you hungry and wanting more, peanut butter is full of fat (healthy fat!), and protein – a combination that will divvy out the energy for miles to come. Eaten on a whole grain bagel, paired with an apple or a banana, or just by itself, this energy booster and recovery promoter will keep you moving – and, since it contains nutrients like niacin to help switch over the food you eat into energy – you’ll not only be full, but promoting muscle recovery as well.
Eggs
A versatile and protein-packed food, eggs take longer to digest, meaning they’re a prime snack to keep you fueled through a run. Aside from their protein benefits in regards to muscle repair and growth, eggs are also found to have nutrients like phosphorus and selenium, which are minerals that boost your immune system and build a strong foundation of bones – both of which are necessary to be a powerful runner!
Yogurt
All that pounding on the pavement definitely helps strengthen bones, so this calcium-filled snack is a perfect running partner! Aside from boosting bone health, yogurt (especially Greek yogurt) contains protein, which is perfect for muscle recovery and keeping you satisfied through a run. Keep an eye out for excessive sugar being added in yogurt though – check your labels! Add in yogurt to smoothies, shakes, or even on top of whole grain pancakes with some antioxidant boosting berries to fuel you for your run!
Chia Seeds
Often an unsuspecting energy booster, these little seeds have been touted for keeping you powered through a run – and the rest of your day! Filled with heart-healthy omega-3’s, as well as protein and fiber, this high-quality macronutrient can be added to smoothies, sprinkled on top of yogurt, thrown into cereals, and even tossed on top of a whole grain bagel with some peanut butter. Whichever way you decide to incorporate this tiny superfood into your diet, know you’ll be properly fueled for your miles!
Coffee
Bursting with antioxidants, this brown brew has not only been shown to boost performance – but it’s also good for muscle soreness! Keeping in mind how much you can consume before you get all shaky and jittery, coffee is a perfect pre-run drink for those hitting the pavement. Known for its energy-boosting effects, coffee (without the added creamer or sugar) improves running performance, and helps prevent certain diseases as well. Just make sure you aren’t loading up on excessive unnecessary calories from additions to your coffee – a quick cup of joe will have you out and on your way, and getting those miles in faster!
Conclusion
This is just a small compilation of the possible pre-running foods that will keep you fueled throughout your workout (or through your next half marathon)! If you’re trying new food, it’s best to not give it a whirl on race day though, work it into your training routine, and see how your body reacts. These 7 food items will point you in the right direction for proper fuel though! So… lace up those sneakers and grab a snack – you’ve got some miles to get in!
