Pre-run meal: what and when? Some meal ideas here!

Breakfast is the important meal of the day. One should not skip it. And especially one should have a proper breakfast before a run. But what type of foods should you consume at breakfast before you participate in a running competition? And how long before should you have this pre-run meal?

Running competition and breakfast

Running competition calls for more energy and focus. One should be alert and the performance should be better and prolonged on that day. In order to have an edge over your competitors in the running, foods taken before the run count a lot. These foods should be such that they give you instant energy that remains for a longer time and enhances your performance. Moreover, the foods should not upset your tummy or your moods. It should relieve your anxiety and at the same time not give you depression or a low feeling.

Which food should one have at breakfast on that day? Since runs usually commence in the early morning hours. And how long before the running start should a person have his or her food?

Lily Chapman is a performance coach, and also a sports and exercise nutritionist at P3RFORM. She explains:

‘Ahead of a run or any workout in the morning, it’s important to consume breakfast in order to fuel the body with energy and increase your glycogen stores,’ 

She continues:

‘Eating carbohydrates has been shown to delay fatigue onset, reduce the rate of perceived exertion (how hard you feel your body is working), and increase exercise capacity,’ 

More about the pre-run meal

Lily goes on to elaborate on the pre-run meal. She said:

‘You should aim to consume a high-carb snack/meal 1-4 hours before. Opting for foods with minimal fat, fibre, and protein has been shown to suit most, as these have been shown to slow digestion and absorption, leading to gastrointestinal issues.’

There is no hard and fast rule on what to eat before the run. But it should provide you with substantial energy with no crash or fatigue and should be gentle on your stomach. It should not give you cramps or gas.

Further, Lily opined:

‘Liquid carbohydrates may be a good option for those who struggle with consuming whole food before a training run,’

‘Everyone should incorporate an individual approach to what specific foods they should be consuming, as both preference and tolerance vary.’

Trial and error might be the way out. Lily added:

‘Pre-planning is super important to help with adaptation and optimal performance, too,’ 

The best pre-running breakfast ideas

One can have porridge. Oats are 70% carbs. They fill and are delicious and nutritious. Add honey, maple syrup, or fresh or dried fruits for faster action.

One can opt for bagels with peanut butter or Lotus Biscoff spread. Even muesli with granola is a good option for that day. Whole grains and fruits provide fast and prolonged energy. Fruit breads are also an excellent choice as pre-running breakfast. Fresh muffins are also delicious and healthy. Pancakes made of buckwheat flour instead of refined white flour are a good choice too.

Also, read Half a marathon: how to prepare for it? What diet to follow and how?

Other nutritious pre-running food options are sweetcorn fritters with bacon, sliced avocados and sour cream, breakfast bars, fresh smoothies, and natural yoghurt.