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Real Life Nutrition Questions Answered
printReal Life Fitness Questions Answered
Emma Brown
Nutritionist
Janet Aylott
Nutritionist
Kelly Marshall
Fitness Consultant
Q.
What's best to eat before a run?
Hi Angela, I have trouble finding the right snack to eat when I have lunch at about 12pm and go running at 5pm. I am not at home between 12.30 and 5 - I go to Baby exercise class with my son and therefore cannot eat anything proper. I get really hungry if I only have some fruit, I tend to get so hungry that I feel dizzy. They sell cakes and sandwiches in the cafe where we sit after the class but I'd prefer something healthier. The exercise finishes at 3 and then we sit in the cafe until about 4.15 so I can either eat at 3 or on my way home at 4.15 (if I choose not to eat something unhealthy in the cafe). Do you have any suggestions of what to snack on? I usually run for about 40 minutes at 5pm. Thank you.
A.
Our expert says...
Hi,
Thanks for your query – I’m sure many people will identify with the difficulty of planning food around exercise in a way that keeps them within their daily calorie allowance!
Ideally it’s a good idea to eat a balanced meal two hours before your run, so if at all possible I’d go for the 3pm timing for food, making it a late lunch. Is it possible for you to take a packed lunch with you – maybe a tuna and pasta salad, chicken salad sandwich or something similar with a good mix of protein and carbohydrate? If not, there may be a sandwich option in the café that you could choose carefully instead?
The other option would be to have a substantial early lunch before you leave the house, and then to have a portion controlled snack in the car – may be a handful of natural nuts and raisins – for the way home. Even if you eat at 3pm you may still need a small blood sugar boosting snack before your run to maximise your performance. Don’t forget to stay hydrated too – it’s the other aspect to ensuring your body is prepped to get the most out of exercise!
I hope this helps, and congratulations on managing 40 minute runs – that’s very good!
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