Wednesday Wisdom from Framar Health - what to eat before you run July 19

10 July 2019

Wednesday Wisdom from Framar Health - what to eat before you run July 19

Wednesday Wisdom with Sarah Trimble Nutrition from Framar Health, providing expert nutritional advice & recipes to help support your marathon training.

What to eat before you run

  • The food that you eat before you run should provide a sustained release of energy that will keep you going for the duration of the run, running without eating anything beforehand is only really suitable for runs of 30 minutes or less.


  • Meals should be consumed at least 2 hours before a run, running on a full stomach can result in painful gastric symptoms such as cramping and diarrhoea. So try and plan your meals around your running schedule to make sure you aren’t running on a full tum.


  • The glucose in our bloodstream (sometimes referred to as blood sugar) is the fuel that supplies energy to our muscles during exercise. Glucose is produced as a result of the breakdown of carbohydrates in our food. So before a run it is essential to ensure that a good serving of a carbohydrate-rich food is eaten (marathon training is not the time for low carbohydrate diets)! Good pre-run carb sources would include pasta, rice, oats in porridge or oatcakes, bread (such as sourdough, pitta bread) and potatoes.


  • Always combine these carbs with a serving of protein, this slows digestion and slows the breakdown and release of the glucose from the carbohydrates, therefore ensuring that the glucose is released in a sustained and steady manner for the duration of the run. Good protein sources include nuts and seeds (especially hemp seeds), eggs, low fat greek yoghurt, meat, chicken or fish.


  • You should eat a small snack before a run, especially if it’s a good few hours since you’ve had something to eat. Pre-run snacks should provide fast release carbohydrates (so they don’t require a lot of digestion), suitable snacks include a banana with a handful of nuts, rice cake with peanut butter or an energy bar (such as NAKD bars) made by blitzing dried fruit with nuts and seeds.