Eating and Running

Balancing eating with running can be challenging; you don't want to eat too close to your run or not eat enough and feel energy deficient. Here's a couple ideas to help you along:

• Smaller, more frequent eating help provide adequate body and brain fuel which results in better hydration.
• Pre-run snacks boost blood glucose levels and top off carbohydrate stores.
• Post-run snacks reload muscles with fuel and your body with fluids and electrolytes.

Pre-Run Snack Ideas:

• 2 hours (50-75 grams of carbs) - bowl of cereal, peanut butter sandwich, small smoothie, oatmeal
• 1 hour (15-25 grams of carbs) - sports drink, handful of dry cereal (low fibre), toast with honey, hummus and carrots
• 15-30 minutes - orange, banana or other whole fruit, apple sauce (without added sugar)

Post-Run Snack Ideas:

• chocolate milk
• trail mix with dried fruit, soybeans, pretzels, cereal
• peanut butter and jelly sandwich or wrap
• handful of nuts and pretzels
• pita bread with hummus
• fruit and yogurt

~Academy of Nutrition and Dietetics