Good food = fuel.
It’s simple. It’s also complicated if you’re not careful.
I trained for and completed my first marathon this last March as a participant in the L.A. Marathon. It was by far one of the hardest yet most rewarding things I have ever done in my life. 26.2 miles of endurance took more than just will power. It took an intake of an insane amount of calories and healthy carbs.
The number one thing I learned from the training — never underestimate the importance of what you put inside of your body.
There are hundreds of reputable websites that will list what you should and should not eat before a long run. Below, is what I’ve found to work for myself and what I’ve also found to be a wide-range consensus as to what is considered good fuel.
First, a few things to remember:
- Eat familiar foods. You want high carb foods which are low fat and low fiber but you also want foods easy to digest that your system is used to. You don’t want a surprise midway through you run. Trust me, I’ve heard horror stories.
- More food means more time to digest, but a pre-run snack should be at least 30 minutes before you head out the door.
- Always have enough water, before, during and after your run. Try to avoid the coffee prefacing a morning run. Real dehydration sucks hardcore.
Josh Helmuth is the editor of CraveOnline Sports.
Photo Credit: Getty
What To Eat Before, During Run
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Banana
27 grams of carbs and potassium to help keep hydrated and energized.
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Clif Bar (half)
This amount alone will give you 20 grams of carbs and a generous boost.
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Clif Shot Bloks
For runs longer than an hour, you need something easy to store in your pocket and easy enough to pull out and chew mid-run for an energy boost. Some runners opt for the goo (or gu, or gel, depending on the product), but I'm not a fan of the texture. These shot blocks helped me tremendously during my training and helped me complete the L.A. Marathon. You can feel a small boost after just a couple of these shots that give you 24 grams of carbs in just three chews.
Photo: ClifBar.com
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Deli Turkey
Don't get the processed stuff. Go deli, and then wrap in a tortilla with vegetables. This is for very long runs in order to sustain energy over a much longer period of time. The protein and carbs here are supposed to help with energy and muscle recovery.
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Fig Cookies
Hey, any excuse to eat a cookie, right?! According to RunnersWorld, just two of these (don't go overboard) will give you high-energy carbs, vitamins and minerals to sustain a long run.
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Graham Crackers with Honey
Again, don't go crazy here... In small servings they say it's the right amount of carbs and sugar for a workout -- but this is supposedly for a shorter session. Extra points if you get organic honey.
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Greek Yogurt (8 oz)
This small serving still give you 30 grams of carbs. Toss in some berries and you have another boost.
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Jelly Belly Sport Beans
Yup! Jelly Bean consumption will help during your run! I was skeptical at first as well, but these sport beans, which are delicious, come packed with carbs, vitamins and electrolytes. Just a couple give you an energizing jolt, even if you get the non-caffeinated version. I used these as well during my marathon training runs that consisted of 8-plus miles, and they were fantastic.
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Nut Butter
Use as a spread on whole wheat bread, bagel, muffin, crackers or fruit. It's heart-healthy fat and carbs. Almond is probably your best bet nutrition wise.
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Oatmeal
Purists will tell you to buy the non-commercial brands in which you boil yourself. However, even the microwavable packets can give you the carbs and sugars you need.
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Orange
Only 60 calories in an orange, yet enough vitamins to help give you a burst before a short run.
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Peach
It's light, but still contains 14 grams of carbs.
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Quinoa
One of the trendiest health foods continues to get some love. A half cup gives you 20 grams of carbs.
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Raisins
High in calories yet you won't feel full, dried fruits such as raisins are great during a long run. According to Greatist, "In a recent study by Louisiana State University, raisins were found to be just as effective during endurance-based cardio workouts as sports jelly beans."
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Whole Wheat Pasta
30 grams of carbohydrates. All you need is about one cup for pure fuel.
