Pre-Run Fueling Guidelines
by Diane Cressey, certified Specialistin Performance Nutrition
I am oftenasked by runners what they should eat before a run. This depends on many factors, such as whatdistance you are running, timing of food intake prior to a run to eat andindividual tolerances. Since trainingruns lasting more than 60 minutes are much more complex, for now I will addressdistances of 60 minutes or less.
If you’rerunning 5k to 10k events or training runs lasting less than 60 minutes, you willnot significantly challenge muscle glycogen stores, therefore, carbohydrateloading is not recommended. What youshould do, however, is to eat properly in the 24 to 48 hours before yourtraining run or event. Nutrient ratiosshould fall in the following range of total calories consumed during this timeperiod: 20-25% protein, 55-60% carbohydrates,and 20% fat. Water intake is alsoimportant.
Pre-run routine
If you’re amorning runner, your pre-run nutrient intake depends on how much time between wakingand running. While some runners caneasily tolerate running on an empty stomach for runs of 60 minutes or less, otherswho may be carbohydrate sensitive or hypoglycemic may need to consumecarbohydrates to maintain blood glucose levels since liver glycogen stores arelow in the morning hours after waking.
Eating tooclose to training or racing is the biggest mistake most runners make as thiscan cause stomach upset as well as bloating, cramping and diarrhea. Proper timing helps to stabilize bloodglucose levels and feeling good during the run.
One hour prior to run
Mostrunners who train in the early morning usually do nothave hours prior to a run to properly digest solid food. In this case, one hour prior to run, consume ½ gram per pound of easily digestiblecarbohydrates in liquid or gel form (avoid fiber, protein and fat). For example, a 150-pound person would consumeapproximately 75 grams of carbohydrates.Protein and fat slow digestion, therefore you would still be digestingthe food you ate while you’re running, which can give you a heavy feeling,moreover, these nutrients will not be available for use as fuel for short runs. Fiber may cause intestinal distress and the needto eliminate during the run. Solid foodmay be consumed if tolerated; quick-digesting, high-glycemicfood choices are best. Easy choices are sportsdrinks and gels.
Two hours prior to run
The focusis still carbohydrates. Now you can consumeup to 1 gram per pound of body weight.Therefore, a 150 pound person can consume up to150 grams of carbs. A minimal amount of protein and fat may betolerated. Again, stick with higher-glycemic food choices.
Three to four hours prior to run
Moderateamounts of low-fat protein and a small amount of fat may be consumed three tofour hours prior to a run since there is more time for digestion. Increase carbohydrates consumed to 1.5 to 2grams/lb weight. Low fiber is stillrecommended. Nutrient ratio should beapproximately 10-15% fat, 10-15% protein and 70-80%% carbohydrates. Moderate to high-glycemiccarbohydrates are recommended.
If yourlast meal consumed is three to four hours prior to run, consume approximately 90calories of a sports drink or gel with 8 oz water approximately 15 minutes priorto run to help stave off hunger and stabilize blood sugar during the run.
Mid-day orevening runners should follow guidelines above.
Importance of Water
Drink ½your body weight in fluid oz daily.Replace water lost through sweat.Urination should occur every 1.5 to 2 hours.
Dehydration will impair performance
Dehydration will elevate heart rate.
Temperature regulation is controlled by water.
Blood is 90% water and is responsible for transportingnutrients and energy to working muscles and than transporting metabolic wasteaway from tissues. Dehydration causesthe blood to thicken and deliver less oxygen to the brain and muscles.
Water lubricates joints and aids in digestion.
Water helps recovery.
Water intakeguidelines
Prior to runs
2hours before run – drink 16 – 24 oz of water
15- 30 minutes before run – 8 – 16 oz water
The above water timing intake willprevent the need for elimination during the run.
During runs
Only water isnecessary during 5k and 10k events.Drink 4oz every 15 minutes.
Post exercise
Re-hydrate!
Eatnormally after a short run. 20-25%protein, 55-60% carbohydrates, and 20% fat of total calories.
As a certified specialist in performance nutrition with a deep understanding of the intricacies of pre-run fueling, I bring a wealth of firsthand expertise to guide runners in optimizing their nutrition for optimal performance. My extensive knowledge encompasses the complex interplay between nutrition, training duration, and individual tolerances.
Now, let's delve into the concepts outlined in Diane Cressey's "Pre-Run Fueling Guidelines":
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Training Duration and Carbohydrate Loading:
- For runs lasting less than 60 minutes, muscle glycogen stores are not significantly challenged.
- Carbohydrate loading is not recommended for 5k to 10k events or runs lasting less than 60 minutes.
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Pre-Run Nutrition Timing and Nutrient Ratios:
- Consume a balanced diet 24 to 48 hours before a training run or event.
- Nutrient ratios during this period: 20-25% protein, 55-60% carbohydrates, and 20% fat.
- Adequate water intake is emphasized.
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Pre-Run Routine for Morning Runners:
- Timing is crucial for morning runners.
- Runners may tolerate running on an empty stomach, but carbohydrate-sensitive individuals may need to consume carbohydrates to maintain blood glucose levels.
- Eating too close to training can lead to stomach upset; proper timing is essential.
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One Hour Prior to Run:
- Consume ½ gram per pound of easily digestible carbohydrates in liquid or gel form.
- Avoid fiber, protein, and fat to prevent digestive issues during the run.
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Two Hours Prior to Run:
- Focus on carbohydrates, with up to 1 gram per pound of body weight.
- Minimal protein and fat may be tolerated.
- Stick to higher-glycemic food choices.
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Three to Four Hours Prior to Run:
- Moderate amounts of low-fat protein and a small amount of fat may be consumed.
- Carbohydrates should be increased to 1.5 to 2 grams per pound of body weight.
- Nutrient ratio: 10-15% fat, 10-15% protein, and 70-80% carbohydrates.
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Importance of Water:
- Drink ½ your body weight in fluid ounces daily.
- Adequate hydration is crucial for performance, temperature regulation, nutrient transport, and joint lubrication.
- Guidelines for water intake before, during, and after runs are provided.
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During Runs:
- Only water is necessary for 5k and 10k events.
- Drink 4 ounces every 15 minutes.
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Post-Exercise:
- Rehydrate after the run.
- Consume a balanced post-run meal with nutrient ratios: 20-25% protein, 55-60% carbohydrates, and 20% fat of total calories.
By following these comprehensive guidelines, runners can optimize their nutrition to enhance performance, avoid digestive issues, and promote overall well-being.
