Diet

gramar

What do people eat before a training run or a race?
Do you generally follow a healthy diet that you think complements your training?

Personally I couldn't run on an empty stomach. In the mornings I'd have to have breakfast before going out even for a half an hour run..cereal/fruit/yoghurt. In the evenings whatever I've had for lunch will do me.

As for general diet it's fairly decent but I don't consciously eat/drink anything specific to improve performance.

walshb

Plenty of energy boosting foods are very important. Usual healthy stuff. Nothing is magic. So eggs, fish, nuts, cereals, fruits and vegetables are always the best. They give you a real pick up. Bananas are very good. I'd personally put down rest as every bit as important as diet.

RayCun

Breakfast is two eggs, muesli, glass of beetroot juice and water
before a weekend training run, when I can, I eat after the run
before a race, or when meeting people later in the morning for a group session, I'll eat first
keep thinking about switching out the muesli for some porridge (eg Derval O'Rourke night-before porridge), still haven't done it

during the week, usually two apples, some oatcakes, ham and cheese during the day, and generally soup for lunch

evenings usually more oatcakes, with peanut butter

weekends it varies

dinner is whatever I'm given

I have a sweet tooth though, so add mints and random chocolate in there too

panda100

Im so envious of those who can eat before a morning run. How long do you have to wait before heading out for a run after eating? I find that even if I eat something very light i'll have to wait 2 hours or so before running to avoid a stitch.

walshb

panda100 wrote: »

Im so envious of those who can eat before a morning run. How long do you have to wait before heading out for a run after eating? I find that even if I eat something very light i'll have to wait 2 hours or so before running to avoid a stitch.

There's no definitive answer. You don't have to eat at all if you feel up for it. But if the run is very long you may need to consider having some fuel on board. I would say 60-90 minutes before a normal distance run would be suitable. Not all that much. 500 good/healthy calories max. It's as important to eat after your run.

RayCun

panda100 wrote: »

Im so envious of those who can eat before a morning run. How long do you have to wait before heading out for a run after eating? I find that even if I eat something very light i'll have to wait 2 hours or so before running to avoid a stitch.

when I'm running into work, there's about 5 minutes between finishing eating and starting to run, but that's mostly easy pace

before a race or group session, there's usually a gap of 60-90 minutes, because they start later in the morning.

adrian522

I can get away with 1 hour between eating porridge and starting a long run. I'd only do this for runs of longer that 2 hours though. Shorter than that I wouldn't eat anything before hand.

I'd go with a 2 hour gap between eating and a race though.

Enduro

walshb wrote: »

There's no definitive answer. You don't have to eat at all if you feel up for it. But if the run is very long you may need to consider having some fuel on board. I would say 60-90 minutes before a normal distance run would be suitable. Not all that much. 500 good/healthy calories max. It's as important to eat after your run.

WalshB, as usual, hasn't a clue what he's talking about.

You simply don't need to eat before going out for a run. I do all my training runs without eating beforehand. That can include back to back long runs at weekends (of up to 6 hours), without having eaten since the evening before. Hunger is not an issue, nor is lack of energy.

So if eating before running causes you any issues, there is a very simple solution... don't eat before running.

RayCun

Yann le Meur had an infographic the other day (and infographics never lie!), saying that performance in a session would be worse if the athlete has skipped breakfast.

But
a) that's a session, not an easy run
b) he didn't say whether it changed the training effect of the session, just that performance in that session would be worse
c) I can't find the graphic now anyway

Tombo2001

A lot depends on the time of the race.

The 2pm race is the one I find trickiest.

You have your regular breakfast. By 1pm or so you should be having lunch, but you cant. So you need to be eating around 11am, just for something extra. But your body isn't used to it, isn't asking for food at that time....

gramar

panda100 wrote: »

Im so envious of those who can eat before a morning run. How long do you have to wait before heading out for a run after eating? I find that even if I eat something very light i'll have to wait 2 hours or so before running to avoid a stitch.

I have breakfast every morning and have been doing so for decades so my body is very used to it. Even if I was just sitting down I'd be starving within an hour of getting up so running with those hunger pangs would be distracting to say the least.

I can eat 45/mins or an hour before an easy run...say two pieces of weetabix and a piece of fruit. If it was a race or a harder run I'd leave it a bit longer.

I find that if I'm going to go for a run later in the day and feel a bit hungry just a handful of nuts and raisins does the trick. Sorts out the hunger without making me feel full.

walshb

Tombo2001 wrote: »

A lot depends on the time of the race.

The 2pm race is the one I find trickiest.

You have your regular breakfast. By 1pm or so you should be having lunch, but you cant. So you need to be eating around 11am, just for something extra. But your body isn't used to it, isn't asking for food at that time....

If racing at 2 then ideally a healthy snack of some sort in the system an hour or two beforehand should see you through.

Enduro

walshb wrote: »

If racing at 2 then ideally a healthy snack of some sort in the system an hour or two beforehand should see you through.

And the evidence to back up this assertion is....???

ThebitterLemon

On this training cycle I've just eaten as normal and run, I wouldn't bother planning my runs around what/when I eat (although I'm obviously not going to do a hard session after a 5 course meal). It got to the stage on this cycle where I've done all my sessions and long runs with no drinks, food or gels, and I never thought much about it till now.

I've a marathon in 2.5 weeks and I'm wondering what to do on the gel front.

Not sure if I'll get any physical benefit but I was thinking of bringing two for the psychological effect if nothing else.

Any thoughts/advise?

TbL

Duanington

ThebitterLemon wrote: »

On this training cycle I've just eaten as normal and run, I wouldn't bother planning my runs around what/when I eat (although I'm obviously not going to do a hard session after a 5 course meal). It got to the stage on this cycle where I've done all my sessions and long runs with no drinks, food or gels, and I never thought much about it till now.

I've a marathon in 2.5 weeks and I'm wondering what to do on the gel front.

Not sure if I'll get any physical benefit but I was thinking of bringing two for the psychological effect if nothing else.

Any thoughts/advise?

TbL

I did all of my long runs\sessions on empty too during the last marathon phase C - I'm not convinced by gels to be honest but possibly like you, I hadn't the bottle to go without them on the day. In the end, I tried one a couple of weeks out just to make sure it didn't upset the stomach then carried two with me on the day itself ( almost forgot about the 2nd one though). Two was plenty really, again - no idea if they had any real benefit given that I had done all the sessions on empty ( like you) but it meant that I had that mental safety net.

dna_leri

gramar wrote: »

I have breakfast every morning and have been doing so for decades so my body is very used to it. Even if I was just sitting down I'd be starving within an hour of getting up so running with those hunger pangs would be distracting to say the least.

I can eat 45/mins or an hour before an easy run...say two pieces of weetabix and a piece of fruit. If it was a race or a harder run I'd leave it a bit longer.

I find that if I'm going to go for a run later in the day and feel a bit hungry just a handful of nuts and raisins does the trick. Sorts out the hunger without making me feel full.

I thought I could not run before breakfast either until I tried it. Try it on a shorter run first i.e. less than 1 hour. Then have your weetabix as soon as you get in the door.

ger664

ThebitterLemon wrote: »

I've a marathon in 2.5 weeks and I'm wondering what to do on the gel front.

Not sure if I'll get any physical benefit but I was thinking of bringing two for the psychological effect if nothing else.

Any thoughts/advise?

TbL

From a mental point of view you should carry them.

UM1

ThebitterLemon wrote: »

I've a marathon in 2.5 weeks and I'm wondering what to do on the gel front.



Any thoughts/advise?

TbL

Have a read of this and good luck

https://www.indi.ie/fact-sheets/fact-sheets-on-nutrition-for-older-people/509-good-nutrition-for-the-older-person.html

Dubs1990

Running in the morning I grab a coffee before hand, as soon as I'm home I will have some eggs and museli, if running in the evening I will have some vegetables and some sort of meat an hour before I run,

ThebitterLemon

UM1 wrote: »

Have a read of this and good luck

https://www.indi.ie/fact-sheets/fact-sheets-on-nutrition-for-older-people/509-good-nutrition-for-the-older-person.html

Just opened that expecting some serious ultra advice.

Fcuk you

You do realise I can still eat with a knife and fork and don't have to take solids through a straw!!!!

TbL

Mulberry

Duanington wrote: »

I did all of my long runs\sessions on empty too during the last marathon phase C - I'm not convinced by gels to be honest but possibly like you, I hadn't the bottle to go without them on the day. In the end, I tried one a couple of weeks out just to make sure it didn't upset the stomach then carried two with me on the day itself ( almost forgot about the 2nd one though). Two was plenty really, again - no idea if they had any real benefit given that I had done all the sessions on empty ( like you) but it meant that I had that mental safety net.

OK but have either of you done any 26.2 miles @ marathon pace sessions? My understanding is that because you're asking more from your system during the marathon itself than you ever did during training you'll need that extra input from a gel or similar.

And yes for sure, test them a couple of times during training...

ThebitterLemon

Mulberry wrote: »

OK but have either of you done any 26.2 miles @ marathon pace sessions? My understanding is that because you're asking more from your system during the marathon itself than you ever did during training you'll need that extra input from a gel or similar.

And yes for sure, test them a couple of times during training...

Hi Mulberry,

Yes, I ran the Galway Bay marathon with 10 at MP with no gels. I did take a handful of jelly babies that I felt helped

TbL

Krusty_Clown

Dubs1990 wrote: »

Running in the morning I grab a coffee before hand, as soon as I'm home I will have some eggs and museli, if running in the evening I will have some vegetables and some sort of meat an hour before I run,

Running should be illegal before coffee. No decent human being should intentionally partake in any form of exercise, without having enjoyed a cup of joe beforehand. It sounds like something Trump would do (Godwin's law revision (a)).

Mulberry

ThebitterLemon wrote: »

Hi Mulberry,

Yes, I ran the Galway Bay marathon with 10 at MP with no gels. I did take a handful of jelly babies that I felt helped

TbL

Hi TBL
10 miles @ MP - fine, but in the marathon you'll be doing 26.2 @MP! That's what I meant and why I think everyone needs something.

BTW personally I think jelly babies, gels, own-recipe drinks, whatever, are all much of a muchness. Gels are usually easiest to carry and consume, with a relatively big bang for your buck.

You should really listen to me, I have done all of TWO marathons you know LOL.

Enduro

UM1 wrote: »

Have a read of this and good luck

https://www.indi.ie/fact-sheets/fact-sheets-on-nutrition-for-older-people/509-good-nutrition-for-the-older-person.html

I had to click through out of curiosity... jaysus, they're peddaling quite a bit of old-school low-fat crap advice in there. Still dissing butter... jaysus!

robinph

Have only recently started heading out the door for a run right after getting out of bed, due to needing to get it done whilst the kid is still asleep. The biggest problem is the gingerbreadman though, so have stuck to doing relatively short laps so I can make a quick diversion back to base if needed.

I wouldn't be able to do more than about 40 minutes without having had something to eat at some point that day, and the added complication of needing to keep blood sugar levels in range has sometimes meant I've had to skip a run due to levels not being back in range soon enough (weak excuse really, but don't tell anyone). Due to necessity though I am able to down half a bottle of Lucozade on the start line of a race in order to bring blood levels up quickly and I'll then somehow get away without getting a stitch. If I have anything much solid to eat within 2 hours before a run though I'll know about it fairly soon.



There is no right answer though, just figuring out which method works for you. Yeah it is possible for a human to keep active for a long period of time without taking in much more than a bit of water. But if you are just looking to go out for a run then who really gives a damn, especially if you ain't going to enjoy the run due to feeling hungry. In which case just find the system that works for your body, lifestyle and running needs and get on with it.

Enduro

Mulberry wrote: »

Hi TBL
10 miles @ MP - fine, but in the marathon you'll be doing 26.2 @MP! That's what I meant and why I think everyone needs something.

It depends on the pace, and their conditioning though. I've won (off-road hillly) marathons eating nothing... clearly everyone doesn't need something.

The vast majority of people will be running marathons at a pace and duration that should be within their fat-burn zone, meaning that it should be possible to complete the marathon without needing to worry about, or take on the risks associated with, ingesting any food. This doesn't apply to lads at the pointy end of the field running shorter durations at faster paces.

Mulberry wrote: »

BTW personally I think jelly babies, gels, own-recipe drinks, whatever, are all much of a muchness. Gels are usually easiest to carry and consume, with a relatively big bang for your buck.

You should really listen to me, I have done all of TWO marathons you know LOL.

Big bang with Gels.. for sure (but that can be drawback as well). Big bucks though, considering its just another form of sugar hit. As you say, jelly babies or jelly beans would give a similar effect, but cost less and are frankly way tastier.

Tombo2001

Krusty_Clown wrote: »

Running should be illegal before coffee. No decent human being should intentionally partake in any form of exercise, without having enjoyed a cup of joe beforehand. It sounds like something Trump would do (Godwin's law revision (a)).

Trump hasn't run since he was 6.

gramar

Tombo2001 wrote: »

Trump hasn't run since he was 6.

In fact he's quite a good runner. Just ran for president and won. :pac:

walshb

gramar wrote: »

In fact he's quite a good runner. Just ran for president and won. :pac:

Made my day yesterday!

Tombo2001

walshb wrote: »

Made my day yesterday!

Ever the contrarian.....

tailgunner

From an interview with Esquire in 2015:

Donald Trump wrote:

I've never had a glass of alcohol. I won't even drink a cup of coffee.

Makes some of the stuff he came out with during the campaign seem almost palatable.

walshb

Tombo2001 wrote: »

Ever the contrarian.....

60 million Americans would disagree.....

Back to diet........Peanut butter is a winner pre run.

Tombo2001

walshb wrote: »

60 million Americans would disagree.....

Back to diet........Peanut butter is a winner pre run.

You're not in America.

Scrambled eggs.

walshb

Tombo2001 wrote: »

You're not in America.

Scrambled eggs.

Doesn't matter where I am. They'd still disagree.

Scramble eggs? Best food to stave off hunger. I always indulge before I push the boat out from a 5 to a 6 k run!

pconn062

If I am doing a long run (long run for me is 12-13 miles max) in the morning I will usually have half an banana, or a yoghurt bar along with a glass of water before the run. Then breakfast afterwards. If it's a short run I will usually just go without anything, but in general I don't like running straight out of bed in the morning so don't do it often.

Unless you are going to be racing very long races, marathons and above where utilising fat as a fuel can be useful then I wouldn't be too concerned about doing really long runs on an empty stomach. For 3-10k races there's really no advantage.

Diet in general I try to keep it simple, although I have an awful sweet tooth and could afford to lose 5-6 pounds. Try to avoid processed food, lots of veg, dairy. I am a veggie so I take a protein shake 1-2 times a week usually after my gym sessions.

AuldManKing

ThebitterLemon wrote: »

On this training cycle I've just eaten as normal and run, I wouldn't bother planning my runs around what/when I eat (although I'm obviously not going to do a hard session after a 5 course meal). It got to the stage on this cycle where I've done all my sessions and long runs with no drinks, food or gels, and I never thought much about it till now.

I've a marathon in 2.5 weeks and I'm wondering what to do on the gel front.

Not sure if I'll get any physical benefit but I was thinking of bringing two for the psychological effect if nothing else.

Any thoughts/advise?

TbL

I'm going to bring 3-4 gels during the race.

My training has been good with a lot of 20m runs and some great 16m sessions with no gels and little water - As well as 20m@6:58 pace.

Main reason for taking the gels is for the electrolytes to help prevent cramp (& insurance policy) - if I get an energy bounce from it - then win-win.

ThebitterLemon

AuldManKing wrote: »

I'm going to bring 3-4 gels during the race.

My training has been good with a lot of 20m runs and some great 16m sessions with no gels and little water - As well as 20m@6:58 pace.

Main reason for taking the gels is for the electrolytes to help prevent cramp (& insurance policy) - if I get an energy bounce from it - then win-win.

What if you get stomach cramps and a dose of the ****s!!!

TbL

tang1

ThebitterLemon wrote: »

What if you get stomach cramps and a dose of the ****s!!!

TbL

He'll have you there to wipe his ar$e sure......

AuldManKing

ThebitterLemon wrote: »

What if you get stomach cramps and a dose of the ****s!!!

TbL

I've also taken some gels during the DCM run and Athlone HM to practice them at race pace.
2 different types. No issues with either.

ThebitterLemon

tang1 wrote: »

He'll have you there to wipe his ar$e sure......

Nope he'll be too far ahead of me!!!

TbL

village runner

Depends on marathon you are doing
In Amsterdam I dropped a gel and water 2 min before start and another gel at 10k
Then at 17k I had a flahavans flapjack original
I find they give me a huge hit
Make sure you have water as they are dry.
After this I had 2 spare gels but threw them away at 35k when I was sure I wasn't going to take them
Ran a neg split.
Lesson don't take them for sake of it and a few jellies on way around helps