Best pre-run food

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Runners need carbs!

When I run more than 4 miles, I make sure I eat carbs and protein before and after. Beforehand, I try to eat 1 hour earlier. After running, I try to eat within 30 minutes. I feel so much better when I do.

And during a run, I take in electrolytes and carbs every 4 miles or 45 minutes. I like Gu or Clif Bloks, and Gatorade or SaltStick electrolyte capsules.

I drink a lot of milk. I eat lots of whole grain bread, oatmeal, eggs, chicken, tuna, salmon, and green veggies.

Yuck. If you really think she needs carbs how about chocolate milk, an apple and nut butter, or anything not ultra-processed?

Kids definitely don't want this stuff. Simple, easily digestible snacks are fine.

Oops, that didn't format correctly. I meant kids don't take Gus or SaltSticks. Chocolate milk, fruit, nut butters are all good!

[Anonymous]

Thanks for the suggestions!

Guzzling a cold Gatorade and organic chocolate whole milk are current top after-practice, pre-dinner choices

Just having lots of options for smaller meals seems appealing, too, for someone who’s a natural grazer. Pretzels, apples, peanut butter, cold leftover pasta, granola bars, meat sticks, soy milk, and smoothies have been hits this week. The big fail: any type of sandwich.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Runners need carbs!

When I run more than 4 miles, I make sure I eat carbs and protein before and after. Beforehand, I try to eat 1 hour earlier. After running, I try to eat within 30 minutes. I feel so much better when I do.

And during a run, I take in electrolytes and carbs every 4 miles or 45 minutes. I like Gu or Clif Bloks, and Gatorade or SaltStick electrolyte capsules.

I drink a lot of milk. I eat lots of whole grain bread, oatmeal, eggs, chicken, tuna, salmon, and green veggies.

Yuck. If you really think she needs carbs how about chocolate milk, an apple and nut butter, or anything not ultra-processed?

Those are hard to carry while running!

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Runners need carbs!

When I run more than 4 miles, I make sure I eat carbs and protein before and after. Beforehand, I try to eat 1 hour earlier. After running, I try to eat within 30 minutes. I feel so much better when I do.

And during a run, I take in electrolytes and carbs every 4 miles or 45 minutes. I like Gu or Clif Bloks, and Gatorade or SaltStick electrolyte capsules.

I drink a lot of milk. I eat lots of whole grain bread, oatmeal, eggs, chicken, tuna, salmon, and green veggies.

Yuck. If you really think she needs carbs how about chocolate milk, an apple and nut butter, or anything not ultra-processed?

Those are hard to carry while running!

This is high school cross country - not ultra marathon. Regular food is fine. They don’t generally run long enough to need any sort of supplemental nutrition while actually running.

[Anonymous]

Anonymous wrote:Vegetarian runner here. Also, a mom.

I would overall make sure she's eating as clean as possible - limit fast food/things in cans/frozen foods. She'll naturally lean toward cleaner food, because it feels much better to run after you've eaten clean vs eaten processed food.

For school lunches:

Cold pasta salad? Made with fresh veggies tho, not packaged artichoke heats/marinated red peppers. See note above about eating fresh...
Oatmeal made from real oats (not packaged oatmeal) with raisins and pecans in a thermos?
Southwest salad made with black beans, mango, red peppers, lime juice, SW spices -- and she can mix in an avocado and a bit of diced red pepper right before she eats?
Peanut butter sandwiches on whole wheat

Plus you can add: yogurt, and fresh fruit. Also, dried Medjool dates.

As long as she's eating 2-3 hours ahead of running she should be fine. But every person's body is different, of course.

In general, try to get her eating whole grain pastas and rice as much as possible.

Re what a PP suggested -- just jam on bread, and pretzels, doesn't feel like a meal. Maybe with yogurt and fruit added it could work.

Nuun in her water on hot days for electrolytes is very reasonable. And a Gu for long runs of 1hr or more is reasonable. I agree about not feeding kids ultra processed stuff but this is reasonable for hardworking athletes.

I know you mean well, but in the name of all that is holy, lose the "clean" label towards food, especially when providing advice directed towards an adolescent. Packaged oatmeal? Marinated artichoke hearts and red peppers? The horror! Especially given how many young female athletes, especially runners, experience the female athlete triad, this extreme approach to eating isn't appropriate. Again, I'm giving you the benefit of the doubt that you're well-intentioned, but people can eat nutritious food (important) in a flexible context (also important).

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Runners need carbs!

When I run more than 4 miles, I make sure I eat carbs and protein before and after. Beforehand, I try to eat 1 hour earlier. After running, I try to eat within 30 minutes. I feel so much better when I do.

And during a run, I take in electrolytes and carbs every 4 miles or 45 minutes. I like Gu or Clif Bloks, and Gatorade or SaltStick electrolyte capsules.

I drink a lot of milk. I eat lots of whole grain bread, oatmeal, eggs, chicken, tuna, salmon, and green veggies.

Yuck. If you really think she needs carbs how about chocolate milk, an apple and nut butter, or anything not ultra-processed?

Kids definitely don't want this stuff. Simple, easily digestible snacks are fine.

Just because kids want ultraprocessed junk doesn't mean I buy it for them. I ran track - I ate lunch whatever I brought or bought, I ran in the afternoon. It was fine. I was a good runner. Some of it was junk, some of it was good, none of it was eaten for the carbs or protein levels.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Runners need carbs!

When I run more than 4 miles, I make sure I eat carbs and protein before and after. Beforehand, I try to eat 1 hour earlier. After running, I try to eat within 30 minutes. I feel so much better when I do.

And during a run, I take in electrolytes and carbs every 4 miles or 45 minutes. I like Gu or Clif Bloks, and Gatorade or SaltStick electrolyte capsules.

I drink a lot of milk. I eat lots of whole grain bread, oatmeal, eggs, chicken, tuna, salmon, and green veggies.

Yuck. If you really think she needs carbs how about chocolate milk, an apple and nut butter, or anything not ultra-processed?

Those are hard to carry while running!

I don't run a lot, but when I was running 6-10 miles I never brought extra food. I'd wake up in the morning, brush my teeth and go running. No food, no drink. I think most people can run without supplementing until they get to really long distances.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Runners need carbs!

When I run more than 4 miles, I make sure I eat carbs and protein before and after. Beforehand, I try to eat 1 hour earlier. After running, I try to eat within 30 minutes. I feel so much better when I do.

And during a run, I take in electrolytes and carbs every 4 miles or 45 minutes. I like Gu or Clif Bloks, and Gatorade or SaltStick electrolyte capsules.

I drink a lot of milk. I eat lots of whole grain bread, oatmeal, eggs, chicken, tuna, salmon, and green veggies.

Yuck. If you really think she needs carbs how about chocolate milk, an apple and nut butter, or anything not ultra-processed?

Those are hard to carry while running!

I don't run a lot, but when I was running 6-10 miles I never brought extra food. I'd wake up in the morning, brush my teeth and go running. No food, no drink. I think most people can run without supplementing until they get to really long distances.

DP - sure, most runners *can* run 10 miles with no supplementing or food beforehand. That doesn't mean it's the best option for them. Athletes typically perform better when they're hydrated and nourished than when they're not. Yes, there is research on this.

[Anonymous]

Anything reasonable balanced for lunch is fine and I’ve always eaten a banana before running. I’ve run for 25 years now, it’s just enough of a boost to get through but not heavy to sit weird. I bet grapes and a cheese stick would work too.