What can I eat to fuel a long run?

The goal is that by race day you will have your personal nutritional plan all figured out. Start with foods that are familiar to you and that are easy to digest. Some examples are bananas, rice, apple sauce, dry toast or half a bagel. Adding a nut butter or houmous to toast or a banana adds some protein.

How do you carry food on a long run?

1. The Fuel Belt. The Fuel Belt is the “go to” product when it comes to carrying food, water, and other essentials while running.
2. Shorts with Pockets.
3. Water Bottle Glove.
4. Hydration Pack (Camelbak)
5. Bottle Carriers.
6. Safety Pins.

What is the best food to eat while running a marathon?

High GI carbohydrate foods are best during a run as they release energy quickly. Choose specially designed sport gels and isotonic drinks, or try bananas, oranges, honey, dried fruit or gummy sweets such as jelly beans.

What should I eat to run 10 miles?

Nutrition and hydration for races – up to 10 miles

• Planning your meals around a 55-70\% bias to carbohydrate.
• Avoiding fried and heavily spiced foods.
• Aiming for classic high carbohydrate content meals such as pasta, rice noodles with a stir fry of lean meat and vegetables, jacket potato with filling.

How do I fuel my body for long run?

When you run long distances, the primary fuel your body relies on—at least initially—is glycogen. Hence the common practice of “carbo loading” the night before a marathon. Consuming lots of carbohydrates like pasta, bread or potatoes helps max out your glycogen stores to ensure you start a race with a full tank.

What should I eat before a 15 mile run?

Foods to Eat Before a Run

• Banana and almond butter.
• Turkey and cheese on whole-wheat bread.
• Oatmeal and berries.
• Cheese stick and carrots.
• Toast with 1/4 avocado or one to two tablespoons of nut butter.

What do marathon runners eat for breakfast?

A big breakfast on race morning might cause stomach upset. Instead, try to eat at least an hour before the race. Many people opt for easy-on-the-stomach carbohydrate foods, like a banana with peanut butter, toast and jam, a granola bar and a piece of fruit, or some sports drink/juice.

What do runners eat for breakfast?

Good breakfast options for the morning of your race may include:

• Pancakes and mixed toppings, such as fruits and nuts.
• Porridge oats with milk or soy milk.
• Granola with milk or soy milk.
• Multigrain bread topped with eggs.
• Fruit salad and low-fat Greek yogurt.
• Bagels or breakfast muffins with low-fat cottage cheese.

How often should you refuel while running?

A good rule of thumb is to drink 3–4 sips of fluid every 15–20 minutes. Water is sufficient so long as you get carbohydrates from fuel. If you do choose a sports drink, it can do double duty by providing both fluids and carbohydrates. It’s also important to start your run well-hydrated.

What should I drink before a long run?

For a sunrise run you might just opt for a spoonful of nut butter with a hydrating drink. If you have an hour or two to digest, you’ll definitely want to opt for more sustenance. Most importantly, use trial and error to figure out which option works best for you.

Why do marathoners eat natural running fuel?

Natural running fuel is their standard. Yet marathoners eat them like candy, thinking it’s required to keep energy high and avoid the bonk. Instead of the bonk, they usually wind up in the porta potty or with a stomach ache because we simply don’t need that much fuel and certainly not of the kind found in so many packets.

What foods should you not eat before a long run?

For this reason, it’s best to avoid high-fiber foods in the 12 hours leading up to a long run. Examples include leafy greens, cruciferous vegetables (such as broccoli and cabbage), beans and high-fiber bars and cereals.

What is the best fuel option for running?

Truly, your best fuel option is the one you like and will actually eat, sits well in your stomach and enhances your performance. The key, once again, is to practice with different options to determine which works best for you. Sport supplements — including gels, beans, bars and goos — make fueling while running very convenient.

Is it OK to eat carbs before a marathon?

If you have 1–2 hours, a small meal containing carbohydrates, lean protein and a touch of fat is OK. Loading your diet with carbohydrates in the days leading up to an endurance event like a longer run or half-marathon may boost your muscles’ energy reserves, but it’s not a license to kill.