Ty Miranda, 127 YinD
The worst feeling when I’m running is getting “Hangry.” First of all, I’m running, so that’s enough work. Then if I get hungry, my whole attitude and runners high takes a severe dive. If food is fuel, then food is gold to runners.
A neat trick I’ve learned is to have an energy supply stash for runs. This could be for either before, during, or after runs, but at least have supplies on hand that are easy and quick. I find that sometimes when I run in the morning before breakfast, I can’t go past 7 miles because I’m so hungry. That’s no bueno in my book.
A rule of thumb: You can usually exercise up to 45-60 minutes on an empty stomach. This could be before breakfast, in the afternoon, or maybe before dinner. These are time periods when you probably have worked off your meal and are running on empty, so to speak.
If you are planning to go more than an hour, you should fuel up on something. You should be looking for things with lots of protein, carbs and nutrients to sustain you during your workout.
Check out “16 Healthy Pre Run Snacks” and ideas at Runner’s World:
During a Run
Depending on how long you are running and your own body, you may need some fuel during those long runs. The goal is to stay ahead of your stomach. For example, I know hit a wall at mile 7 or 8, so I usually eat a small snack at mile 6 to prevent that slow down. That way, I am already prepared for mile 7 or 8. This process takes time and you have to learn what your body likes and doesn’t like, preferably before race day.
Check out The Greatest for some ideas on running snacks: http://greatist.com/fitness/run-snacks-improve-marathon
After a Run
Eating after a run is super important for recovery. You want to focus on proteins and rehydration. If you are doing the protein shake option, you should consume one within 30 minutes of your run or workout. It’s important to listen to your body. Losing weight is definitely a goal, but your body needs fuel to keep you on your training schedule and on track. Don’t starve your body of the necessary ingredients.
Check out BBC Good Food for some ways to make your after run snacks and meals count: http://www.bbcgoodfood.com/howto/guide/how-recover-after-your-run.
So, now that you have an idea of when and what to eat, you should be able to create your energy box. This can be just a stash in your fridge or even a simple list of things to buy at the market. Up to you. These are just the things I always have on hand while I’m training.
Here’s my list:
- Soy Milk
- Peanut Butter
- Nuun or electrolytes to add to water