Jan 27, 2021
Do you struggle with fueling pre/during/post run as a plant based runner? What do I eat, when do I eat? What do I fuel with during runs, how often? Etc. Then this is for you!
Do you struggle with fueling pre/during/post run as a plant based runner? What do I eat, when do I eat? What do I fuel with during runs, how often? Etc. Then this is for you!
I'm this episode, I discuss what pre, during, post nutrition looks like, I give examples, and the supplements I use as well as recommend to clients.
Fueling for runs is important to feel good on your runs and for performance, but will only help if you have a good relationship with food first and are meeting your total energy intake needs. So it’s important that those needs are met before worrying about what you should be eating pre/during/after runs.
Pre/during/post nutrition depends on the duration and intensity of exercise.
Pre-run Nutrition
For pre-run, if runs are less than an hour and done in the morning, you can run fasted, but it can be beneficial to eat something small like a piece of fruit or bar like Lara bars for energy and so you are not hungry on the run. If you eat something small, it is okay to eat 10-15 minutes before your run, but again should be something small. Also, make sure it is a low GI carb meaning it is low in fiber and easily digestible. Carbohydrates and some protein and healthy fats are recommended pre-run.
For longer runs, over an hour, it is best to eat between 1-4 hours before your run. This may mean getting up early on the weekends to give yourself time to eat. Again, you want something that contains low GI carbs and low fiber and fat. My favorite is oatmeal or a bagel with avocado or peanut butter.
During Run Nutrition
For during runs, the recommendation is to take carbohydrates every 45-60 minutes. Again, carbohydrates should be simple carbs for quick energy to your muscles. You could try vegan gels like HUMA or GU chews. Dates can be used, but recommend to only use whole food sources if running distances farther than 26.2. Hydrating with electrolytes is also important.
Post Run Nutrition
For post run, the recommendation is carbohydrates and protein. The ratio is 3:1 of carbohydrates to protein. It’s best to have protein with 45 min-1 hour post run to aid in recovery. After races, I encourage my athletes to bring protein powder to mix with water after the race then eat a balanced plant based meal within 2 hours.
Bottom line: Experiment and practice during training runs. Listen to your body and find what works for you.