The Running Channel and Kiprun have teamed up to provide expert Run Clinics. Run Clinic 2 focused on nutrition for runners with nutritionist Emily Kier. In her clinic she talks all about eating before a run, taking on nutrition during a run, and eating after a run, plus she gives us recipes for two of her favourite snacks!
What should I eat before I run?
Whether you are running first thing in the morning, in your lunch break, or at the end of the day it is recommended that you eat prior to your run. You want something that is rich in carbohydrates, not too high in fibre or fat, and easy to digest. This will provide you with good carbohydrate availability prior to your run, which reduces the stress response to exercise. It can also allow you to push harder and get more out of your session if you are properly fuelled.
Recommendations: banana, toast and honey, oatcakes and jam, dried fruit, fruit loaf, banana based smoothie, weetabix ect.
When should I start eating during my run?
If your run is lasting over 45mins it’s time to start thinking about taking on some fuel. The most common practice is little and often to help avoid any gastrointestinal discomfort. My advice would be to take on fuel every 20-30mins.
Most research suggests 30-120g of carbohydrate per hour. Now this is a huge range! Best to start at the lower end and slowly progress your intake during your training to find out what works best for you. A range of 60-90g carbohydrate per hour is a more realistic range for most runners.
The faster/harder you are running you will want to opt for rapidly absorbing carbohydrate options such as gels, jelly cubes and carb drinks. Whereas, if you are running slower and for many hours (eg ultramarathon) you might want to also add in some ‘real food’ eg flapjacks, jam or honey sandwiches, potatoes and crackers.
What should I eat after my run?
Ideally as soon as possible! For about 30mins after exercise your protein muscle synthesis (how quickly your body can break down protein from your food and rebuild it into proteins the body needs) is at its most efficient. It is essential to make the most of this to optimise your recovery. Research suggests consuming 0.25g protein per kg body weight post exercise (eg 17.5g protein for a 70kg athlete).
The body needs more than just protein though. During exercise the sugar in our blood and the carbohydrate stored as glycogen in our muscles and liver has been utilised. Again, it is essential to replenish these stores and also fuel the recovery process. Therefore aim to consume 1-1.2g carbohydrate per kg body weight post exercise (eg 70-84g for a 70kg athlete).
Something is better than nothing, so make sure you have a protein and carbohydrate snack post training if it is not possible to have a meal straight away.
Recommendations: Oat bar and fruit yoghurt, chocolate milk, protein shake and a banana, turkey sandwich, hummus and pita, etc.
Pre run snack – Banana Pinwheels
This is a great way to get in some easy to digest carbohydrates ahead of a run. Depending on your digestion you could eat this just 30mins before running, but for those of you with a more sensitive gut I would leave 60-90mins. Enjoy!
Ingredients: (1 serving)
Instructions:
Post run snack – Chocolate, Almond and Cranberry Oat Bars
Info: For post run you are looking to consume protein and carbohydrate with-in 30mins of finishing. It can be hard to have a meal whipped up ready and waiting, this is where a nutritious snack can play a vital role to refuel the body. You are looking for something that has a 3:1 carbohydrate to protein ratio. One of these bars contains roughly 8g protein and 27g carbohydrate. Which will help tie you over til you can make a meal or you could increase the portion size.
Ingredients: (8 servings)
Instructions:
Emily Kier
Nutritionist (BSc MSc RNutr)
Newsletter signup