Energy Intake Before I Run

by Dennis
(Naples, FL)

What should I get before I run to give me energy when I run?

Answer by Dominique:
Hi Dennis,
Thanks for your running training question.

First of all, we are all experiments of one.

There are some foods that work better with some than with others, but I can give you some general guidelines.

Number one rule is to try out a few different foods and see what works best with you and your stomach.

Second rule is to never panic and never experiment with something new just before a race because you read on a website or heard from a friend it was great. It may have worked for somebody else, but it may not for you. I have seriously screwed up a race due to some new power food I had to experiment with.

Also, never run on a full or empty stomach. So, don't eat or drink a lot before running. This can lead to you getting cramps. But when you are running on empty then you do not have enough fuel in you to keep going. Make sure your last light meal was about ninety minutes or so ago. If you have had a bigger meal then it is usually best to wait at least two hours before you start running (again, quite dependent on the individual).

That light meal should be high in carbs, lower in protein and fat. Good examples are cereal and milk, bananas, energy bars, a sandwich/bagel with peanut butter, etc.

Last of all, stay away from spicy foods! I have had some nasty experiences there during a training run... Thank God for bushes along the track... :)

So, just try and experiment with some of the foods above and see what works well and what does not work well with you.

Best of luck.
Kind regards,
Dominique