5 Pre-run meals: what are Tribesports eating?
Posted by Cags R under Nutrition, Running on 14 Jul 2012 at 11:00 PM
To eat or not to eat? That is the question. For many, running on empty is unthinkable - for others the idea of a full meal before running is stomach turning. So what are the Tribesports users' views on pre-run food?
In the Sports Nutrition Tribe there's a discussion on what is the best food before going on a 10km run, here's a breakdown of the top recommended pre-run foods:
-
Bananas - what's not to love about them? Versatile enough to go ontop of cereals, into smoothies or even turned into a calorific and totally indulgent split - the banana is one of our most commonly recommended power foods to have before a run.
What's in it? One medium sized banana (~118g) contains:
105 calories - roughly 93% carb, 3% fat and 4% protein
Why it's good: the mix of carbohydrates in bananas (dietary fibre, starch and sugar) means that it contains both fast and slow release energy - perfect for topping up the tank.
-
Oatmeal - ok so not the most flavoursome of our pre-run food choices but easy to jazz-up and also full of 'last-all-day' goodness!
What's in it? 1 cup (~234g) of oatmeal made with boiling water contains:
166 calories - 70% carbs, 18% fat and 12% protein
Why it's good: the predominantly starch based carbohydrates of oatmeal mean that it is perfect for slow release energy. Although the fat percentage may look high these are mostly unsaturated fats which are the good kind!
-
Nutella (chocolate spread) - does it even need an introduction? If you are on a low carb, low fat diet then look away now!
What's in it? 2 tablespoons (37g) of Nutella contains:
200 calories - 47% carb, 49% fat, 4% protein
Why it's good: if you're running to lose weight then forget Nutella, but if you're a regular runner looking for a quick dose of calories then get yourself a jar and enjoy in wholemeal wraps as recommended by Simon P!
-
Peanut Butter - another spread for making the easy carbs of wholemeal toast go further, peanut butter is deadly to some but delicious to others!
What's in it? A 28g portion (technically named a schmear and a half) contains:
177 calories - 12% carb, 75 fat, 13% protein
Why it's good: peanut butter is a high doss of calories in a small hit so is great for getting calories in without filling up and having to run on a full stomach. It is salty and so is a good snack to have before you start to sweat your socks off!
-
Pasta - the famous go-to carb loader but actually not one of the top recommendations from Tribesports users. Although it gets it's obligatory shout out, the myth that you have to eat pasta before a long run is being rejected and in its place we have a wide range of options for you to sink your teeth into. Don't get me wrong, pasta is still a great source of carbohydrate but it's not your only option however it should be consumed a good few hours before exercise and with plenty of water to keep your hydration up to scratch.
What's in it? In 200g dried pasta you will find:
714 calories - 89% carbs, 5% fats, 6% protein
Why it's good: a solid source of carbs which is ideal for a slow release energy throughout your training session. With this portion size you should eat a couple of hours before exercise for best performance results.
-
encouraged this.
Comments
Categories
Recent posts
- Advanced Calisthenic Workout from Al Kavadlo
- How to soften joint impact to avoid injury when running
- Monday Inspiration - The youngest golfer ever
- Awesome backflip burpees!
- Top 5 guides to improve Triathlon performance
- Advantage of joining a triathlon club
- Tribesports User of the Week: Russell G
- Parkour Generations Body Armour Workout
- Dumbbell Workout Routines: Top 5 Dumbbell Exercises
- I train because... Competition winner!
If I don't eat, I get grizzly! :-D For runs, I couldn't eat a full meal, but do need a light snack to keep me going. Usually nothing overly well thought out at the moment, like a snickers and a pepperami(for non-UK, that is a chocolate and peanut bar, followed by a dried processed meat stick!)
Jonathan H • • Encourage
Ruth B, Lorain R and 5 othersRuth B, Lorain R, Lisa M, Karen M, Jp W, Emma K and Paris F encouraged this.
Nutella and Bananas are amazing fuel during 10 minute stops during a Century ride (100 miles).
Katalin B • • Encourage
Ruth B, Lorain R and 4 othersRuth B, Lorain R, Lisa M, Karen M, Jp W and Emma K encouraged this.
Today's ride had a full roast beef lunch in the middle - the route had been mostly climbing on the way so the way back was great to just coast down the hills! I was awfully full!
Cags R • • Encourage
Ruth B, Lorain R and 1 otherRuth B, Lorain R and Jp W encouraged this.
If it's first thing in a morning, nothing more than a couple of cups of strong coffee will get me through a run. Later in the day and it's a couple of pieces of fruit. If I'm feeling tired, then a slice of toast smothered in peanut butter & Nutella ("Snickers on toast") is great treat.
Neil C • • Encourage
Ruth B, Rick B and 7 othersRuth B, Rick B, Laura M, Lorain R, Karen M, Kaye D, Carol Ann B, Jp W and Emma K encouraged this.
You're a man after my own heart @neil, love a peanut butter & nutella combo!!
Ruth B • • Encourage
Neil C, Rick B and 2 othersNeil C, Rick B, Lorain R and Jp W encouraged this.
I loved all the combinations here.....I don't eat just before my runs...since i have never run+ walk more than 20 km..I never fall short of energy...i focus more on electrolytes and hydration....in addition I follow a food pattern for 'Carb Loading' during the entire the day before the run...it helps me feel light and full of energy!
Sonu K • • Encourage
Lorain R, Lisa M and 4 othersLorain R, Lisa M, Karen M, Jp W, Emma K and Prashant K encouraged this.
I like to be on empty stomach (an apple or two two hrs prior to run), Psychologicaly It helps me to run faster..
Ratnesh V • • Encourage
Lorain R, Helen H and 2 othersLorain R, Helen H, Jp W and Emma K encouraged this.
for early morning training, just an energy bar or toast with peanut butter. Otherwise on Race day; Pasta the night before (pref gluten free) and my normal breakfast in the morning - maybe a banana closer to the run/cycle.
Phillip G • • Encourage
Lorain R and Jp W encouraged this.
Asked Kilian Journet (Salomon Ultra Runner & winner of last years UTMB race) what his favourite pre-run foods were and he said "my favourite pre-run foods: Sportdej, Gatosport, Italian pasta, Pizza..." Pizza was not what i expected to hear from an elite athlete but I guess when running an ultra marathon you can pretty much eat what you want!
Jack A • • Encourage
Lorain R and Jonathan H encouraged this.
I told @jenna and @steve that pizza is the food of the Gods and pro-athletes alike, they were having none of it!
Cags R • • Encourage
Jack A, Lorain R and 3 othersJack A, Lorain R, Jonathan H, Jp W and Emma K encouraged this.
Well now you have the proof!
Jack A • • Encourage
Cags R, Lorain R and 1 otherCags R, Lorain R and Emma K encouraged this.
If it's an early morning run I always have a banana and either toast, dry cereal or a bagle.
Diana J • • Encourage
Lorain R, Lisa M and 2 othersLorain R, Lisa M, Jp W and Emma K encouraged this.
Asked a similar question in one of the Discussions and someone turned me onto chia seeds and almonds! So far so good.
Peter M • • Encourage
Lorain R, Lisa M and 3 othersLorain R, Lisa M, Lena C, Carol Ann B and Jp W encouraged this.
Yeah chia seeds have been pretty popular on site - especially as a vegan friendly, organic alternative for sports nutrition
Cags R • • Encourage
Lorain R, Lisa M and 3 othersLorain R, Lisa M, Lena C, Carol Ann B and Jp W encouraged this.
I refer with cups noodles to eat before the marathon start. and I always secure to have a chocolate in my pocket while running. :)
Mee L • • Encourage
Lorain R and Lisa M encouraged this.
Porridge on race days and alpen for training days. Also use Lucozade gels for top ups.
William B • • Encourage
Lorain R, Lisa M and 2 othersLorain R, Lisa M, Jp W and Emma K encouraged this.
I don't eat before a morning run- just coffee. If I plan to run later in the day I'll have scrambled eggs, toast, and juice. I drink lots of milk with most other meals. Love yogurt with nuts. Bananas by the bunch!
Lorain R • • Encourage
Lisa M, Carol Ann B and 1 otherLisa M, Carol Ann B and Emma K encouraged this.
Early morning runs usually take place on 2 cups of coffee, on my return i have poached egg and a soy protein smoothie with berries and banana. I usually make up 500ml at a time so will have one later in the day as well before afternoon training. If i'm racing more than a half marathon i'll have wholewheat carbs for a couple of days prior to the event!
Lisa M • • Encourage
Carol Ann B, Jp W and 1 otherCarol Ann B, Jp W and Emma K encouraged this.
@ Lisa ,,, i cant run after eating at all even if i leave it 2 hrs after ..any tips on something that wont give me a stitch !
Helen H • • Encourage
@helenh2 make sure you're drinking enough water when you eat - your body needs water for digestion
Cags R • • Encourage
Carol Ann B and Emma K encouraged this.
i have just got to try @neil s snickers on toast (peanut butter and nutella) i love them both in equal measures. For me a great treat pre or post a run is a few sticks of celery and a jar of peanut butter (i do try not to eat the whole jar!!). But a banana is perfect for just before a run giving bags of energy.
Kaye D • • Encourage
Neil C, Jp W and 1 otherNeil C, Jp W and Emma K encouraged this.
@theplodder If you do try it, spread the peanut butter first. Otherwise you'll just be pushing melty Nutella around your toast.
Neil C • • Encourage
Emma K encouraged this.
It depends on how far I am going...shorter run this morning so a protein packed smoothie 3 hours before is fine. On longer runs, just 20 oz water and an apple. Then fruit and protein when I get back...and of course, more water!
Heather H • • Encourage
Lorain R, Emma K and 1 otherLorain R, Emma K and Barbara L encouraged this.
Pre-surfing food was porridge and a cup of tea about an hour before and then a mars bar about 10 minutes before getting in the water - 2 hours of surfing followed by a coke to give me sugar and fluids after
Cags R • • Encourage
Lorain R and Emma K encouraged this.
Banana chips dipped in Nutella!
Lorain R • • Encourage
Emma K and Barbara L encouraged this.
You guys are making me hungry :( Time for some pesto on toast! :D
Neil C • • Encourage
Emma K, Lorain R and 1 otherEmma K, Lorain R and Barbara L encouraged this.
@Lorain, I like how you think!!! I usually eat a Banana, peanuts pre-run, but always make sure the last thing I eat is an hour before start. I found a great recipe for 'protein bombs' made with Chia seed, peanut butter, cocunut, honey and whey protein. They are fantastic little boost pre-run!!!!
Emma K • • Encourage
Lorain R and Barbara L encouraged this.
I have a banana before I go out and then a small pot of soya yoghurt with a handful of plain cheerios when I come back.
Gaina C • • Encourage
Jack A, Ratnesh V and 1 otherJack A, Ratnesh V and Cags R encouraged this.