Heading out on a long run can be both rewarding and challenging. Whether you're training for a marathon or just looking to improve your endurance, proper nutrition always plays a crucial role in your performance. In this blog post, we'll explore the importance of eating before a long run and provide practical tips on what to consume the night before, the morning of, and during your run.

Importance of Eating Before a Long Run

Fueling your body before a long run is essential for maintaining energy levels, preventing fatigue, and optimizing performance. When you engage in extended periods of physical activity, your body relies on glycogen stores (the stored form of glucose) for energy. By consuming the right foods, you can replenish your glucose repository, enhance endurance, and reduce the risk of hitting the dreaded "wall" during your run.

What to Eat the Night Before a Long Run

The night before a long run is a crucial time to focus on complex carbohydrates and lean proteins. These foods can help sustain energy levels throughout the run. Consider the following options:

Carbohydrates

Carbs are the primary fuel source for endurance exercise. That’s why distance runners and other endurance athletes enjoy a nice plate of pasta the night before a major run. When selecting a pasta, we’d recommend going for one that’s low in fiber because it digests faster and is less taxing on one’s GI tract. Bread, pasta, potatoes, rice, and fruit are all excellent options.

Protein 

Eating some low-fat protein the night before can help to ensure fullness the next day and reduce muscular breakdown. Enjoying milk, yogurt, chicken, fish, or eggs with your carb of choice is a match made in endurance heaven. If you’re vegan or vegetarian, it’s important to stay away from high-fiber options like lentils, beans, and whole grains to ensure your stomach doesn’t go into overdrive. 

Fats

Depending on your preference and tolerance, adding some healthy fats your your pre-run dinner can help you feel fuller longer. Try incorporating nut butters, cheese, or avocados.

What to Eat in the Morning Before a Long Run

The morning of your long run requires a balance of carbohydrates and easily digestible proteins. Keep in mind that timing is crucial to allow for digestion before hitting the pavement. Try these options:

Oats

Oats are healthy, and filling, and are 70% carbohydrates—so perfect for running fuel. Stir through honey, maple syrup, or jam for a dose of fast-acting sugar, or add raisins or dried fruit. You could even add bananas for a boost of potassium.

Toast or Bagels 

Rich in carbs, they’ll top up those glycogen stores and are easy to digest. Plus, you can spread your favorite nut butter for a dose of protein or schemer jam for that quick hit of sugar. 

Granola

A fantastic long-run fuel, it’s full of whole grains and fruits that are packed with slow-burn energy.

Caffeine 

If coffee is a part of your daily diet, you can still enjoy it before your long run! Caffeine is a stimulant leading to the release of adrenaline that’s been found to decrease your perceived exertion, meaning that your workout feels easier. 

What to Eat During a Long Run

Sustaining energy levels during a long run is just as important as pre-run nutrition. Consider incorporating these easily digestible options into your run:

Sports Drinks with Electrolytes

Sports drinks are a great way to replenish not only carbs but also electrolytes (salts) that you are sweating away. The advantage of liquid calories is that you need to rehydrate anyway, so it’s convenient to take in your fuel and liquid at the same time. Also, you won't have to chew, which can be challenging while running.

Energy Gels

Energy gel packets are designed for runners because it’s a fast and easy way to get a hearty dose of carbs and sugar without the need to chew. However, gels aren’t for everyone because some tend to find the texture extremely off-putting.

Solid Energy Foods

Bananas, energy bars, fruit gummies, or even pretzels are some of the preferred “real” foods of long-distance runners. Each of these items provides a quick shot of sugar and carbs (and salt a la the pretzels) to help sustain your pace and energy. 

Fuel Your Runs with Fuel For Fire

Fueling your body with the right foods before and during a long run can significantly impact your performance and overall experience. Experiment with different foods to find what works best for you! For a convenient and nutritious option, consider trying Fuel For Fire smoothies. They’re packed with 10 grams of protein and essential nutrients to fuel your runs. Make the most out of your distance training by prioritizing proper nutrition and ensuring your body is ready to tackle the miles ahead.