What to Eat Before Running: Long Run & Race Nutrition with Tina Muir
Video taken from the channel: James Dunne
Runner Nutrition in 3 Points: The Best Diet, Foods, and How To Implement
Video taken from the channel: Jake Abdinoor
What to Eat Before Your Long Run
Video taken from the channel: The Run Experience
What To Eat Before A Run | Pre Running Nutrition Tips
Video taken from the channel: Global Triathlon Network
10 Best Recovery Foods For Runners
Video taken from the channel: The Run Experience
Race Day Nutrition Mistakes
Video taken from the channel: The Run Experience
Marathon Runners: What to Eat and Drink Hospital for Special Surgery
Video taken from the channel: Hospital for Special Surgery
Research has shown that a diet rich in calcium may prevent osteoporosis and stress fractures, a concern for long distance runners. 2 Your goal should be to consume 1,000 to 1,300 mg of calcium per day, and good sources of calcium include: Dairy products. Calcium-fortified juices. Leafy green vegetables.Just as you practice running for the big day, you need to be practicing race day nutrition as well.
Here’s how to best fuel your body & recharge your batteries before, during and after your race. What to eat before your race Breakfast: 3 – 4 hours before the race. Runners need carbohydrates.
Former Austrian long distance runner, Günther Weidlinger, underlines: “Endurance athletes not only.Breakfast on race day Eating two to four hours before you run is the best so that it has comfortably settled on your stomach and is not likely to cause any gastrointestinal discomfort. The ideal pre-race meal should contain a small amount of fat and protein and a lot of carbohydrate.Treat each really long run as an opportunity to simulate your race nutrition. Start with your pre-race breakfast, and take your nutrition during your run at roughly the same intervals you would during a race.
It is ok to experiment with different products and how many calories per hour you need to find out what works the best.For long runs (and bike rides), typically those lasting more than 60 minutes, it is important to have a good pre-run snack or meal, nutrition during the run, and a post-run snack or meal. (pic is of Tina Gowin, nutritionist and fellow nutritionist Miriam. Both were dietetic interns at the New York Presbyterian Hospital) Pre-run Snack or Meal.
When it comes to pre-race meal planning, don’t let perfect be the enemy of good. Spring energy uses natural ingredients and digest more easily than other gels, making it a legitimate mid-run energy booster. trailrunnermag.com is completely free. We don’t have a paywall and you don’t have to be a.You want your nutrition to rebuild your immune system while maintaining the adaptation in. the muscles that all those miles have produced.
You spend considerable time carefully planning “a long weekend run” when you are training for your next ultra but you may not put the same amount of effort into planning your nutrition during that same run.Yes, it’s a good idea to eat something before a long run, especially on runs longer than two hours. Just like logging miles is part of the conditioning process for a marathon, so is eating before.Within 30–45 minutes of finishing your long run, have at least a snack consisting of carbs and some protein. This is an important window of time when your muscles are very responsive to nutrition and will quickly use the nutrients to rebuild and repair muscles.
This translates to potentially less soreness and injury prevention.The closer you are to your scheduled long run starting time, the more you will want to focus on liquid nutrition such as your energy drink or an electrolyte drink. Liquid nutrition is important for your long runs as it will provide energy faster to your body than solid foods.When you run a marathon or a half-marathon, you should also eat carbs during the race.
Even a small amount will boost your endurance by giving fuel to your body as well as by picking up your nervous system. You should aim to eat 30–90 g of carbs every hour, depending on your bodyweight. If the race is long, aim for the higher end.The night before a long run (lasting roughly an hour or longer), eat a healthy meal that’s high in carbohydrates but low in fiber, fat and protein.
The fat that you do eat should be healthy fat that you get from foods like avocados and extra virgin olive oil.Depending on your goals — such as weight loss, muscle gain, or completing a long-distance run — different foods can offer different benefits. Here are the 15 best foods to eat after your run.For long runs, studies have shown that eating easily digestible carbohydrates in the hour before exercise generally enables athletes to work out longer.
If they cause you gastrointestinal distres.Marathon Race Day Tips and Nutrition Strategies. Once you have put in your mileage and properly trained with e-Gel, you will be ready to turn in that PR on race day (or be a first time finisher).
If you intend to use just e-Gel and water then this article is for you.
List of related literature:
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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| from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond |
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| from Advanced Marathoning |
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| from Sports Nutrition for Endurance Athletes, 3rd Ed. |
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| from Marathon: The Ultimate Training Guide |
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| from Practical Applications In Sports Nutrition BOOK ALONE |
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| from Beyond Training: Mastering Endurance, Health & Life |
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| from The Well-Built Triathlete: Turning Potential into Performance |
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| from Advanced Sports Nutrition |
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| from The Athlete’s Guide to Diabetes |
156 comments
Take Shilajit as an electrolyte/mineral boost and the Master Amino Acid Pattern 30 mins bevore your run. Magnesium Bicarbonate is also a recommended addition!
I generally go into an event having eaten lightly a few hours prior, as some people have mentioned here I like my stomach to be pretty close to empty as it seems to help with calming queasiness and G.I. issues fight or flight mechanism can be tough just prior to the race.
Some very high quality tips for sure! Keep up the great work guys!!
Click on this because I thought it was Brandi love in the thumbnail ��
“white rice”, if anyone ever reads this, make sure it’s Jasmin rice.
MILES! I EAT MILES!
And a protein bar about a 2 hours before my weekend morning runs.
I follow a ketogenic/low carb approach to endurance sports. So i do all my sessions in a fasted state without bonking.
Just stick to your normal routine and food/amounts you know, if you start changing things the day before it’s not going to help.
Breakfast: Oatmeal
20 minutes before hard run/race: 1 banana
During hard run/race: 1 gel every 30 to 45 minutes depending on intensity
After race: Treat yourself you deserve it!
I eat chico-sticks before my long run and sometimes oreo cookies.
I’m starting to run again. In 2007, I ran my 1st marathon. On the 12th mile my left thigh started cramping to the point that my leg would not move. I tried to to run after a couple of minutes but the cramp would come back. After going through that 3 times I decide to walk the rest of the way. There was no way I was quitting that race. I spent to much time training to end up quitting. I often wonder if coffee at breakfast was a bad idea. BTW not once through training did I cramped. It was some what disappointing. Any thoughts?
THANK YOU! This will be a focus for my next race. I noticed what messed my GI up a bit last time was the amount of stress/excitement/anxiety leading up to the race. Perhaps discussing tips on de-stressing or addressing anxiety before and during the race could also be an interesting video!
Awesome, exactly what I was looking for and very well put together.
No food for me less than 60min before a run. Possibly one cup of porridge with berries or nuts, bread, or an oat bar.
Thanks a Coach Elizabeth Doing a big run on Sunday so may have a bagel with peanut butter. Love the bloopers �� Have a great weekend are you running this weekend?
Doing my high run days, I started with no preparation for my 100k days and felt depressed afterwards, I now rest and plan the day before. I was living on protein bars but have found its better to carb load for high cardio output days. Thanks for the info
“don’t take anti inflamatory drugs”
I take them daily because of my chronic illness, does that mean that make me perform worse?
My doctors don’t tell me anything and I am just getting more and more discouraged with running.
Everything in my body is trying to make me worse.
“Hydration product”?!?!
By that I HOPE you mean water, right?
carb loading only works after severe glycogen depletion. this allows for storage of double the amount of glycogen for the event. what most people are doing is fat loading. piling in the carbs when the glycogen stores are full only allows you to store it as fat. not helpful if you are not fat adapted.
Your issue with salt pills ignores the fact salt pills are an alternative type of hydration product!
Why to go from fasting to the other extreme, protein and carbs.
Protein before running, really?
Only Sugar before, in form of fructose or any other kind of sugar, again, really??
For me, coffee and some fats work much better. Having of course my muscle loaded with glycogen the day before.
Love to video on Carb loading. How to properly? Does loading up the night before truly make sense? I usually load up 2 nights before and go easy the night before
I have been on a Kodiak Cakes pancake kick! I top it with fruit, peanut butter, and Greek yogurt!
WHat should I eat after a marathon? My body seems more hungry but I don’t want to overdo it.
I ran my first 8km race last weekend. I did heaps of spin bike training for cardio fitness, but it was all undone when I had the equivalent of 1 pieces of bread for breakfast. The last 3 kms was burning me bad, I was running on empty!
Definitely will learn from the experience. Nutrition was missing from my while paradigm!
on raceday; wake up and the first thing to do; drink a glass of water and do a little warming up… the body will release perfectly. My experience! no IG probs
Peanut butter and banana on toast 2 hours before and strictly no coffee within that time, I can’t even tolerate caffeine in gels so I know I’m more on the sensitive side. I’ve found banana really good for preventing any stitch too:)
I just completed my 1st marathon and it was difficult as I totally went out too fast and didn’t hydrate properly.. I completed the event, but with so much struggle after mile 19. Thank you for these great tidbits in your video.. ��
Outstanding. Heard the ibuprofen myth from other runners as well. Never thought it was a good idea. Props for you are my sunshine!
I start every run (including ultra events) in a fasted condition. If I’m going 15 miles or less, then I don’t eat. If I’m going longer than 15 miles, then I begin to add calories at a rate of 500-700 per hour starting about 40 minutes into the run. It works for me.
Your videos on race / pre-race nutrition are great. Hydration fluids upset my stomach, so I drink only water. But I totally agree with you regarding salt pills (I took 2 pills in a 10 hours race… And only when I felt that I needed them). Many foods are not good for me, train your stomach like you train your legs…know what works for you. Thank you for your advice!
Don’t re heat a tuna past a bake the night before a marathon its re heated its not a light weight meal to run for 26 miles with…
Now I eat a 15″ pizza the night before and thats light weight enough and packed with calories… and a Gel or two every 1/2 hour (well works well for me)
I think drinking the hours before the marathon is a terrible mistake
You will want to pee every 15 mins, and specially just before the race
I stick to my plan on long runs over 8 miles hidratación is important on a consistant pace ������������
Always look for your videos. Info with a smile! I love running on an empty stomach. Easy to do at 6am on training runs, but need to practice eating small for when the races start at 9am or later.
Thanks for the advice. Most books and experts won’t even talk about gi issues. It’s not very glamorous I guess. They prefer nutrition and hydration, for obvious reasons. The short answer is don’t overeat the night before a race. As you noted, carb loading the day before isn’t going to do anything for you except put you in a portapottie line. Same goes for over hydrating. But we all want to perform well so eating and drinking seem like a good idea. Simply put: You don’t want to train like heck and then sabotage it with too much intake.
I really appreciate that you didn’t just spout off any big words without explaining it in leman’s terms, it’s a super big help and made diet not seem like such a massive mountain of info
Thanks for this, I’ve got a race next week and it has made me think about the nutrition preparation, plus helping out a friend doing her first 10k next week as well. I did have to smile when you mentioned the G.I. issues, I do remember doing a marathon just after some dehydration issues, mile 18 was a scary one as I had passed a toilet stop the mile before, let’s just say it was a false alarm and one of the funniest sighs of relief I’ve ever had. Thanks again for the video Elizabeth. (more singing)
Good advice. Thank-you, I am so hooked, on caffeine, energy shots. With out them just feel to lazy to run five miles, don’t know what other stuff has a nice pep me up before a run, need to get away from the caff, an shots. Like they say in moderation. Thank-you.
1.5 protein per 1kg of body mass it means that for most of the athletes it is around 100g which is 400kcal and it is supposed to be 10% so we need to eat 4000kcal a day?
Free beer on course screwed me up bigtime at mile 18. Was feeling on top of the world then…. mile 22 came like a freight train! BONK! Lesson learned ��
Tried a new hydration product whilst out cycling, 10 miles in to the ride had a drink. The fluid hit my stomach and it went no way ���� had to stop cycling. Didn’t just have a bottle of water with me, lesson learned
What do you think about using liquid ketones? I’d like your thoughts on using this for long runs or half to full marathons. Thanks.
This is objectively amazing. Not just informatively great, but you also made a cool video in general. I liked the editing when you talked about the many choices when grocery shopping for example. Will love to check out more of your content
Is it me or is no one else looking as relaxed as her after a run?��
any help with cramping for ironman. everyone says salt, not working?
I AM FROM INDIA
INDIA IS MY COUNTRY
SO, CAN YOU TALK WITH ME
There is a recipe I make that I learned from a member of the Gracie family (the jiu-jitsu guys).
It’s a healthy toast (i use ezekiel bread) with almond butter, cook red onions in a pan and add fresh spinach until it’s wilted. Add that to the toast and then cook a few scrambled eggs and add that to the toast along with a sliced avocado. It sounds strange having almond butter with eggs and spinach but the combination is very tasty.
Randomly out the blue at age 54 I became allergic to avocado and bananas! I loved avocado and bananas.
Eggs cannot legally be called ‘nutritious ‘‘healthy’ or ‘safe’ they are full of saturated fat and cholesterol
What is the background music just at the begining of the video?
Coach Elizabeth, you should get on twitter.. You are simply awesome, love all the good info you give us… ��
Stay away from anti inflammatitories!!!!!!! Taking ibuprofen daily or often is very common is lead to weakened immune system and has hurt my white blood cells for years.
Thanx dear….i love u… Vry vry important this vedio for me..
Hi is frosties good food to eat before long run or race? Thanks
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reps over 8 = cardio
walking = beyond hell
running = fighting jesus himself
How much Turmeric should be used? I might add it to 2x scrambled eggs, with a slice of toast.
The structure of this video is so well done. Informative and very true. Honestly, such a gold job! Keep up the work.
I like the enthusiasm that Elisabeth puts in her explanations! Ciao:)
Depends on how fast I’m running 8min miles i can eat a lot. 6-7 minute miles better be a few hours
For anything half marathon or less no special meal prep or race nutrition is necessary as your body has plenty of glycogen. No need to eat race morning unless it helps calm you. I eat low carb one meal a day and am a coffee drinker, and I eat normally the night before with no breakfast race morning, just coffee, water, and some electrolyte solution. Only for marathon distance will I carry two gels (same brand I trained with) and might eat them after mile 18 or so just to put something on my stomach and give a little psychological boost. I will also take electrolyte tabs along the way. I used to overthink nutrition. I felt I had to eat race morning, do something special the night before, and eat a gel every 3 or 4 miles in a marathon. A morning 5k is now a cup of coffee and adequate pre-race hydration with no food until after. No GI issues and much less marathon nausea.
It’s so hard to do fresh stuff and not have to run to the grocery every day.
Combine tumeric with freshly ground black pepper. It intensifies the beneficial proporties of tumeric….
Mine is smoothie made with Tumeric Ginger Cinnamon Spirulina Apples Maca and Protein powder. And then a few hours recovery sleep.
I have started training again after many years, I follow your channel, good advises, thank you.
Bruh for swimming once I tried to not eat anything for a race for 2 days straight just cause and it was cancerous
You are awesome! I’ll take advice. Big hugs and kisses my dear.
Cinnamon? Great! Is it ok in the form of cinnamon rolls??..with lots of icing… ����
I’ve been doing long distance trail runs for about 5 years now and have been doing a few ultras. After a hard effort I don’t usually want solid food so I make smoothies: whole milk, Greek yogurt, fruit, chia seeds, flax seed meal, and a few handfuls of spinach. How does this type of recovery food compare? I usually feel very satisfied until I can eat an actual meal. Is the protein and dairy helpful for recovery? Can i add anything else beneficial? Thanks!
Yes!!! You covered almost everything I eat after a workout. Tumeric, avocado on ancient grain with eggs! I do sardines packed in lemon infused olive oil, and I often snack on some dried fruits and nuts. My other go to is Greek yogurt with ground ginger and cinnamon! Nom nom nom… On my post strength workouts, my go to is still…still oatmeal, pea protein, banana, almonds and kimchi! I still do it and will always be part of my ammo.
Great video. I do partial fasting, so never eat before lunchtime, always running on an empty stomach. Do you suggest that I should eat something before I run? I run 25kms/week. (4×4) (1×9) ��
before a run i eat 120g dry brown rice, with 1 cup of milk, 2tbsp almond butter, 1/2tsp Cinnamon, 1/2tsp Turmeric. Then on the side I have 10oz of water with 10g cocoa powder and 10g of my greens superfood powder. and after a run i eat the same meal but instead of almond butter i do like peanut butter or walnuts ^
Banana and a glass of milk. Milk is cool cause it also hydrates you.
I’m fat adapted. Ran my first Marathon last weekend (aged 51, 4hrs 22mins With 4630ft of elevation) fasted! I ate bacon and eggs for dinner the night before and didn’t fuel during the race. I was amazed at the majority of runners fuelling gels!! Crazy! From mile 19 to finish I was passed by 4 runners but passed 63! Clearly no sign of any bonk!
Maybe whats about a video with most prefered recipes from GTN described in it? Like the question before from @TezAllez but maybe the rices waffles added from GCN? Or a GTN Cookbook?
Personally I only use a shake before run or swim if needed. Otherwise I eat regularly three times about the day and usually do not need any extra before training.
I don’t eat anything. This forces the body to burn its own fat for energy. I consume my carbs the night before.
Prepping for my first half marathon needed to see this! Also see you’re in the Bay Area any recommended running routes?
Don’t know how any one eats and works out. May not be working hard enough.
I only eat raw meat eggs and milk. No need for pre run carbs.
Currently training for Manchester Marathon. Before my early morning easy runs (6am), which are approx 6-8 miles, I would have half a banana and some water. I may have a full banana and some water before my early midweek session too. Before my long runs on Sundays as well as being well-fed the day before I would have a pot of yoghurt, a banana and water and also bring a gel depending on the mileage.
After a long run, I like to whip up a nice big omelette with spinach and cheese.
I should say that 90% of my runs are done in the wee small hours of the morning, mainly because I like to get it done so the rest of the day is free. It also has a downside though when you’re trying to prepare food while also trying not to wake the house up!
What to eat before a run? Not much. Maybe a cup of coffee, half banana, and/or some aminos dissolved in watered down Pedialyte? Those bars look delicious!
I can only handle a LIGHT snack no less than 4 hrs before VIGOROUS activities. Yes, I exercise mostly on an empty stomach or I will just throw up.:)
A hard boiled egg isn’t good for you if the smell induces vomiting.
Another great video, Elizabeth & best outtakes. Thank you for making me smile this morning ��
Thank you for all your tips! I am a diabetic and finding the right foods to eat before my runs are challenging. I often have to have a gel or a sugary drink with me just in case my sugar goes low. I would be very interested if you have any advices on nutrition for someone like me.
Hi
I am a regular 5k jogger.This was very informative and helpful.Have viewed a few of your vids and as pianist/ composer would like an opportunity to produce a music clip for one of your videos as long as you reference my contribution.the music clip is free to you to use.
To finish my go to before a 5k is a small glass of semi skimmed milk and a piece of whole meal toast and marmalade about 1hr before.
Keep up these great vids and like the ON shoes you talked about on another vid.Saving up!
Cant run after eating, gotta wait 2 hours. I just get the cramps, side pain? idk the word:P I run well on oatmeal
What I do from time to time is ‘guts training’. Which means going for a short but intense workout with your tummy full. You feel like crap, especially when you are new to this idea, but forcing your guts to work with the blood having gone to your muscles, and the whole body shaking (running) results in better functioning during the race. This is especially important in all kinds of ultra events, whrere due to long duration it is almost impossible to go trhorugh them fuelling only with gels. End where you need to est something more ‘palpable’ and perhaps not sweet.
Some people excrete more salt than others, so they will need more.
I love all these foods! I do oats with Vega Sport vanilla, cinnamon, peanut butter and chia seeds. Pretty much my go to for any time!
Would love a how-to video for the granola bars! Oh and the homemade granola….or anything really =)
Lol due to heartburn and indigestion I need 4 hours after a small meal and at least 5 after a big one. It’s hard to imagine someone eating 15-20 mins before a run unless it’s a gel or similar.
Good advice…Your lucky if you can eat anything…I cant have gluten and it’s a real pain…
I need a little something in my stomach before I run or else I feel like I will faint and then eat a big breakfast when I’m done.
What’s the recipe for the homemade energy bars? That looked yummy!!!
Porridge with water & some peanut butter works well for me ideally about a 60 mins before then a banana 15 mins before i leave the door or some Huel 2 hrs before.
Yup. 60 minutes and one second is the mark for when you NEED food ��
Undeliverable BS I am a carnivore and have not problem with energy, eating carbs and drinlinking sports drinks is the last thing you need
Before i go to run, in the morning i eat a big meal of break fast and after a couple of our 1 banana with honey
it depends on the workout and what I am training for. It is hard to beat porridge with a good variety of nuts, berries and banana. That is a healthy mix of slow cards, protein and fats. One really good thing that i use is a mix of beet juice and coconut water. great for nitrates, energy and electrolytes. coconut water contains sodium, potassium, calcium, magnesium, and phosphorus! a great Summer drink for runners.
Thank you for the helpful tips!!! I usually have a good snack (corn cake and a turkey slice or a slice of bread with tahini and half a banana) 75 minutes before my run. Could I ask a question? As far as hydration goes for a 5K run how much water would you recommend during the run?
Keep up the good work:)
What To Eat Before A Run? An empty stomach is the best snack!
I did fasted long slow distance runs of 8 miles with a fat burner. Lost some weight but then my weight didn’t move. Then, I consumed 300g of carbs prior to my long slow distance run mainly from orange juice and bagels. This allowed me to power through my long slow distance runs faster without the muscle breakdown. I kept the weight down but trained the LSD harder and it got faster at the 8 mile. Makes sense because I consumed calories.
Can you please address “carb loading”? You mentioned that a fasted run depletes glycogen for the next day. Is there any advice on how long before a long run to start carb loading your liver/muscles?
this video is in a class of its own compared to the other runner’s nutrition videos on youtube. thank you so much!!!
Nut butter, peanut butter, nuts. I feel like I’m the only runner that doesn’t fit in because I don’t like all of the above. Sigh.
Yay! Leftovers! I have done this before! I have been told I am gross! haha!��
I do all of my long runs fasted(with salt/potassium water), and strength training/speed runs non fasted. Carbs are not good, or bad, they are just tools, but they are not magical foods as explained here.
Holy cow, if I eat anything within about an hour or two before starting a run, I’m dying. The only exception I’ve found so far seems to be a banana.
Also, I run with a bottle of watered down sports drink, so I think that helps with the carbohydrates needs.
Here’s the Top 10 mistakes: #1-10 are all blended together, there ya go! In summary, don’t do too much, don’t do too little, do do the wrong things and just do what works for you.
Usually I don’t eat anything. But that being said my max is 32km without food in the morning.
All I have before my 30k long run is water & lemon juice, but take half of banana, some dates, nuts & raisins at the halfway point, is that alright?
I am a distance runner and I cannpt do low carbon ie 100g of carbs on non training day I get very short of breathe its not covid or heart issue been tested for both. Its not heart issue but only happens when I forget to eat carbs. Is this normal.
Thank you Coach Elizabeth, great video and as always a lot to think about as I am retooling all of my training in preparation for next year’s event. I have made some discoveries lately that have lead to weight gain and also injuries over the past year or so, so hopefully I can get back to my PB form of 2 years ago. Quick question, if it is an early morning hour long run, in a semi fasted state would a high calorie gel and an electrolyte drink suffice? Thanks again for the great video.
How do cliff bars stack up for breakfast for a 1.5hr run at 5min per k pace for a male aged 36, 85kg and 184cm. Very specific question I know:)
Why I cant just chug some bubblegum flavoured, mega-B-vitamin laced syrup is whats wrong with the food system.
Here’s a controversial topic, but are there medications that can help with running? There are runners that swear that taking cialis helps with runs because it helps oxygenate or that anti anxiety meds losens up runners and helps them with their runs, helps to shake out the butterflies. Any truth to this?
Solid info as usual. Love your nutrition talks. As for me I always eat breakfast before a long run and never before a short run. Nothing worse than a two hour run and low fuel stores. Great fat burn on a shorter run with no breakfast.
Ps. Love that hat
Great subject and one that I’m still trying to figure out.
When I got into run almost 2 1/2 years ago I simultaneously had switched to a high fat low carb diet.
Now I typically do a balanced paleo type diet and 16-8 intermittent fasting with typically 1 large meal a day and breakfast only on weekends.
I never run after breakfast. I find I have plenty of energy first thing in the mornings wich is also when I do 90% of my running. During the week I’ll start anywhere between 3 ro 4:30 (1.5 10 mile runs) and on weekends a hour or 2 later (10 miles on up).
For the first time in June I tried carbing up. At frist i felt like it worked but very quickly started having adverse effects, to name a few, upset stomach, fatigue, cravings…
So I’ve shifted away from that though every now and then I will have a cheat day, especially after a very long run where I do consum a fair amount of carbs.
The one thing that I have found very beneficial is hydrating especially with electrolytes. This I will do in the mornings after my cup of coffee before I run and it doesn’t break my fast either and my energy levels remain strong though they via fat adaptation.
Would love some feedback.
Thank you so much for this informative video…I usually run fasted on my Speed Workout and 1hr easy run. I will fuel my body when i do hard session or Long Run next time…����
*Three types of runners: Those who need 4-5 hours before running after a bowl of bean chilli.
Just a quick precision about fasted runs. Your body uses sugar AND fat at all times. The ratio varies with the intensity of the run so the more intense the effort the more sugar your body uses and vice versa. However when your body runs out of sugar/glycogen it cannot run on fat alone. It will then tap into your muscle proteins and turn them into glucose in a process called gluconeogenesis. So short slow fasted runs are okay but you will NOT burn anymore fat when running fasted. You will only have less energy and therefore less fun and in turn burn less calories. So the best thing is to consume carbs when you run but to adapt your intake depending on the intensity of your run. Just remember that fat can only burn in a sugar furnace.
Everyone talks about fasted cardio somehow burning more fat bla bla bla…for me, the best thing about running before breakfast is the reduction in GI issues when you head out. Otherwise I need about two hours.
You said not to carb load then you said to do it just in a different way. To load is to increase the amount you need to prepare for time that you need large amounts. By doing 70% over 60% for calories. doing it a week out you would have 40%-70 more carbs then normal so did you not just carb load.
You say not to carb load but from what you shared it sounds more like don’t over eat because that would stress you body making it process it especially since it has a limit to how much it can process in an hour.
Hmm. Food for thought ��. I go with nothing before running most the time. But eat along the waynof needed. I’m a fan of jolly ranchers even on short runs. I hit v8 and a protein shake afterwards.
I actually pretty much eat my normal breakfast of cereal, I might not eat as much as I do before work. That way there’s really no surprises.
Sorry the title is misleading, we should have added Nutrition tips for carbs addict
Loosing sleep from carb loading happen to me the night before my first race. UGH. Then I spent the next day recovering with a fever cuz I had completely depleted myself of electrolytes. Thanks for the tips!
Not a criticism, but I’m struggling to get my head around some of the recommendations and hope you can help to clarify?
I noticed that a lot of the foods mentioned are high in fats (whole eggs, avocado, nuts, etc.), and while I fully understand the need for this generally in a diet I would have thought that specifically post-training this would be limited.
I thought that fats slow digestion, which post-training we would want to avoid. My thought process was that post-training we want to replenish glycogen stores and aid muscle protein synthesis. This could be met through having quick digesting carbs and a lean protein source, limiting fats for this one meal. Sticking to these principles, my choice generally would be a turkey salad bagel; or a banana, low fat greek yogurt and a protein shake.
Like I say, I’d really appreciate a little bit of insight, or corrections to the above, into the why of including fats post-training. Thanks!
ive been looking for like an hour around internet… and this is the best video for nutrition, straight on point and doesnt feel like it is made in a rush
Great video. Normal, thoughtful and sensible advice, shared in an entertaining way!
The video may have been amazing but that huge full of coffee starting it out? Oh god no.
The message that people eat a lot of peeing a lot of protein that don’t let the size of a peanut per hour but since the body does store protein you have to replenish that protein every hour
will promise if you eat too much protein cause kidney failure so it’s everything that’s not utilized in the human body has to be eliminated and the fact that has to be eliminated through the kidneys just hurts the kidneys and destroy the kidneys you don’t want to overwork your kidneysnever eat a large meal if you can do that to start losing weight biscuit what you got to do is what Bruce Lee Daddy bought 78 meals a day small
Turkey burrito and then I’m going to eat a grilled chicken sandwich on whole wheat bread
You want to eat super small meals probably seven meals throughout themy secret is not to eat a large meal the reason being is I want my energy to stimulate quickly through the intestine big meals don’t do that any large meals will be all clogging up your intestinal tract in the fact you’re drinking too much water is completely clogged up your complete intestinal Constitution and even maybe cause death
Well my concern is not blood blood sugar levels my secret to keeping that up is what I’m going to use to pass you up
Right please don’t follow I’m not a doctor I’m just a I’m just a reader I did research on top marathon runner since the beginning
Coffee orange juice bagels but my number one source of will be energy bars which I’m going to cut up and small
Yeah coffee is my p metropolis from American River college but I was undefeated in tennis
i literally just searched for “runners meal” this came up exactly 2 years later. 1/11/2020
Jake, I strongly suggest you take a couple courses regulated around bio and organic chemistry. You dropped the ball significantly on a couple main points in the video. Not trying to be rude, just think you would benefit from them greatly. Cheers!
My fav snack about 90 mins before a workout is a banana, spread with peanut butter, drizzled with honey and wrapped in a whole grain tortilla. Heaven!
I was so clueless as to having a good diet. I’m still learning. Thank you so much for this!
hi i am not familiar with any of the hydration product….can you recommend anything? how many kinds of hydration products are there in general? thanks! very good video!
The conversion to ounces and pounds would have been helpful.
First marathon….oh the carb loading…late night and 5am bus ride…
Not a moment to soon. Thank you soooo much for posting this the afternoon the day before my 5k. I hope to get a PR of 18:00. Also, you guys should get me a jacket like coach Elizabeth’s because I’ve been a fan for a year I think I don’t remember but ya one for you fan? Or you can feature me, either works. I’m joking but you could if you want. Who is reading this btw? Love the Advice, Videos, Channel, and you guys. Till next time, bye.
Hey jake! Thank you very much for the video, helped me a lot. I’ve always been stressed about the eating and i didnt enjoyed that, now you conviced me that i can.really enjoy while eating healthy: )
Also, i would like to know which food tracker are you using. thanks!
Thanks jake for the vid and keep uploading, thats quality content! Im actually wondering how is it possible to reach 1.5g/kg for protein and 10% of the overall calories intake at the same time. taking me as an example (60 kg) it would mean eat 3600 kcal a day, which is pretty much two times what i need…
Thanks Jake, just what I was looking for. Great well put together video! Keeping sharing
I realize I’m coming in a bit late, but what a great interview! Fantastic information from a very accomplished, and grounded, runner! Thank you both, James and Tina, for a most enjoyable, and informative, video!Since tuning in late I can also say congratulations, Tina, on the win in London!
Really interesting, especially the HFLC bit. Wonder if Tina is aware of https://philmaffetone.com/method/
My conclusion from Tina’s advice: if you dial up the sweets percentage of your carbs ever so slightly, perhaps via the occasional “freakshake,” you will become substantially more adorable. And perhaps even faster. Great advice as always, James. Thanks Tina. Your counsel about self image for runners of all skill levels to see themselves as members of the greater athletic running family is the best motivational advice I have ever heard, from anyone.