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RunAgain

1/1/1970

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What should you eat before running? Tips for the right diet for runners

"Ever know the feeling of running out of energy in the middle of a race? The right food can be the difference between giving it your all and having to give up. Eating right before a race is more than just a formality – it's the key to do your best."

Why is the right diet before running important?

To eat proper food before a race is crucial for optimal performance. The body needs fuel to perform at its best, and food you eat before the race gives you the energy that makes you persevere and manage to give it your all. Without proper nutrition, you risk "running out" of energy along the way, which can lead to both poorer performance and a less pleasant experience.

What should you eat before running?

Before running, it is especially important to focus on carbohydrates. Carbohydrates are stored in the muscles and liver as glycogen, which is the body's primary source of energy during exercise. When you run, your body releases glycogen to give you the energy you need. If glycogen stores are low, you may experience fatigue more quickly, especially in longer runs.

Also choose easily digestible foods. Heavy food that is rich in fat or that contains a lot of fiber can cause stomach problems during the race. A typical balanced pre-race meal includes:

• Oatmeal with fruit and nuts - provides slow carbohydrates and some protein.
• Wholemeal bread with toppings such as cheese and ham - simple, filling and energizing.
• Pasta with chicken and vegetables - perfect for dinner the night before the race.

How does food affect running performance?

The food you eat is the fuel your body uses to supply energy to your muscles during the race. This means that your diet, both in the days before the race and on the race day itself, has a direct impact on how well you perform. Carbohydrates play a central role here, as they are stored as glycogen in the muscles and liver and are the body's preferred source of energy during physical activity. The higher the intensity of the race, the greater the body's dependence on glycogen.

If you eat too little before the race, you may run the risk of "running out" of energy halfway through. This happens when glycogen stores are depleted, which leads to exhaustion, lower performance and, in the worst case scenario, giving up on the race. It's a feeling many runners describe as "meeting the wall."

On the other hand, too much heavy, fatty or fiber-rich food can lead to digestive problems and a feeling of heaviness in the body. This can hamper running performance as the energy that should have gone to the muscles is instead used to digest the food.

The balance lies in eating easily digestible foods with a good mix of carbohydrates and some protein. Carbohydrates provide quick energy, while proteins help stabilize blood sugar and support muscle repair. In addition, you should avoid foods that can cause bloating or discomfort, such as fatty sauces, strongly spiced foods or large amounts of raw vegetables right before the race.

By having a well-thought-out relationship with what you eat, you can optimize your body's performance, keep your energy level stable and have a more positive experience of the race - regardless of whether it's a 5-kilometer or a marathon.

Food before short races: What works best?

For short races, such as 5km or 10km, you don't need to replenish your carbohydrate stores in the days before the race in the same way as for longer distances. A regular balanced meal with a moderate amount of carbohydrates the night before, such as pasta with vegetables or rice with chicken, is sufficient.

On race day, a breakfast consisting of oatmeal, yogurt with muesli, or eggs with bread can be a good choice. Around 1-2 hours before the race, you can eat a banana or an energy bar for a quick energy boost.

Avoid heavy or fatty food, which can cause stomach problems during the race. Drink water in moderation throughout the day so you don't start dehydrated.

Diet before marathons and longer distances

For longer distances such as half-marathons and marathons, it is more important to replenish glycogen stores in the days before the race. This means eating slightly more carbohydrate-rich food such as pasta, rice, bread and potatoes. Be careful not to overeat, as full carbohydrate stores bind water and can make you heavier.

The night before the race, you can eat a meal that contains carbohydrates, protein and some fat, for example chicken with oven-baked root vegetables and rice. Make sure you drink enough water to keep your fluid balance at peak levels.

On race day, breakfast should be easily digestible, for example bread with jam, porridge or yoghurt. If the race lasts more than 90 minutes, sports drinks or gels along the way can help maintain energy levels.

Do you want to get better at running? Check out our running program here where we tailor a program for you regardless of level and goal.

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