General Fitness & Nutrition: What to Eat?

Hi Everyone,

 I've generally been a casual runner, running about 2 miles a day a few times a week. Lately I am becoming more interested in running longer distances though, and I'm looking for advice on how much time to wait between eating and running and also what to eat.

 I've tried running in the morning before breakfast and usually feel too weak. I need something in my system. Now I am usually running at 7:30/8 p.m. outside. I ran 3 miles today, something I haven't done in a couple years, and I felt really nauseous through the last mile. So any nutrition tips are appreciated!

 Thanks!

I usually go for the old stand-by, the humble bagel, 45 minutes before I run (if I'm running in the morning).  The biggest problem here is indigestion, so I usually eat a tums or two and a glass of water along with it.....

Every morning that I run (between 5-8 miles) I have a banana and 1/2 cup of coffee. I don't know why, but it gives me exactly what I need. Usually about 15 minutes before setting out. Then I have either a smoothie or 1/2 bagel and some yogurt and fruit when I get back.

 

 

I just recently began running in the (later) morning and found that a banana, a cup of coffee, and just about 32 oz. of water an hour before I run is perfect for me.  I tried a bagel with peanut butter earlier this week and it was too much - I had that lovely ill feeling you were talking about - the cause is always too much food, for me.  You really just have to try some different options and figure out what works best for you. 

Hi, I agree with the above (most people saying keep it light) An extra mile is an extra 115 calories. That's about one and a half apples, or half a snickers, so don't eat too much more ;o) I feel that what you eat the day before is important. Slow release carbs are good. Also, your body needs to get used to providing the energy to your muscles. This will happen over time. Maybe eating more initially won't make you feel more energetic, just make you feel a little heavy, as the development of your engine takes a little time. brockthedog, Keep your bananas away from other ripe fruit, as this can accelerate ripening.

i was surprised to learn that I do better running in the morning than later in the day.  However, for me...I always just get up and go...i guess Im on an adreneline rush of getting to run. I don't have 20 mins to wait for a snack...but so far, Its been fine....i feel great and have plenty of energy.  When I get home is when i pack in the protein and such with eggs, cottage cheese along with fruit like grapes or blackberries and then some type of thin meat....like prociatta.

I have no idea if this is right......but its worked for me so far each time. 

I'm only able to run early mornings on the weekend, which is usually my long run of the day, so I do a little more preparation than normal.  I have a roughly 8 oz glass of a sports drink (powerade, gatorade, whatever), and chase it with the same amount of water while I walk around the house, sort of warming up.  Stretch a few times (I'm old school, and have always stretched before running, figure I always will) going from a light stretch to medium as my body warms up, and it lets the water/sports drink get through my stomach so I don't have a bunch of liquid sloshing around during my run.  Get my gear together, fill the bottles of the fuel belt, one with half/half water/sports drink, the other 3 with just water.  Drink water when needed and take gels while running, one every 4-5 miles, as long as I have an additional 4-5 miles to go.

 A couple hours after the run, I'll have a normal breakfast: pancakes, waffles, french toast, something along those lines.  It's what works for me.

Cheeseclayre - haha, I am the SAME way!  gatta have the coffee before heading out to get the engine running!  Can't have a good, or comfortable, run without doing so!  I usually don't eat anything  before I run (except 2 cups of coffee) unless I am running further than 7 miles, then I have a pudding or a banana right before I head out because it is easy for my to digest.

Coffee from starbucks, the venti drip is cheap for me and gets me kick-started into my day, especially in those mornings since I'm up around 7:00AM or so. I like to eat after my run, within that 30-minute window when your glycogen stores are depleted and all that stuff is going on inside of your body after you exercise. Having oatmeal or cereal with soymilk either right after my run or at least an hour before my run (Post-Run I'll eat immediately afterward, even if I'm not hungry, since that's a result of the physiological reaction that suppresses hunger because my blood has been pumping through other parts of my body during my running and not to my stomach. That and the raise in core body temperature as a result of vigorous physical activity also contributes to the hunger supression)
It's what works for me. ;)

Running in the morning in horrible

I am a novice runner and currently run 6.4km (4 miles) three times a week and only run first thing in the morning on an empty stomach.  I normally eat carbs at night but last night splurged and had KFC and Ice Cream!  I thought that I would feel very sluggish and sick this morning for my run but felt the best I've ever felt to my surprise! 

 Maybe this is an indication that I need to eat more?

 Katie

Sounds like I'm a little strange here.  I always eat something before my morning run:  A bowl of cereal, or a banana, or some toast with peanut butter.  Then I eat a second breakfast when I get home.

 This is mostly because I'm always hungry, not because I wear out during the run. DesireeJaclyn, maybe you're getting tired because your body isn't used to that distance right now?

I've gone from couch potato to 1/2 marathon distances in the last year, and the first couple of months were the hardest.  Every mile I added on seemed to drain me worse the couple before that.  But once I had been doing 12-15 miles a week regularly for a few months, things got a lot easier.

 I think the important thing is try out lots of different things you see here and figure out what works best for your body.  Good luck!