Although every runner is different, it is generally recommended that you should not run immediately after eating a substantial meal. Meanwhile, runners should eat a snack about an hour before going for a run. It’s also crucial what you eat after a run.
What if you eat a big dinner and then go for a run?
Most individuals need to adequately fuel a run, but eating a large meal — say, 600 calories or more of protein, carbohydrates, and fat – and then going for a run too soon after makes for an unpleasant experience.
A stitch (in the side or even the shoulder), stomach pains, and a general feeling of being too full to run efficiently are all common complaints. When people try to run on an empty stomach, they often experience gastrointestinal (GI) distress. “Runner’s trots” is another name for this.
What if you eat a big dinner and then go for a run?
Most individuals need to adequately fuel a run, but eating a large meal — say, 600 calories or more of protein, carbohydrates, and fat – and then going for a run too soon after makes for an unpleasant experience. A stitch (in the side or even the shoulder), stomach pains, and a general feeling of being too full to run efficiently are all common complaints. When people try to run on an empty stomach, they often experience gastrointestinal (GI) distress. “Runner’s trots” is another name for this. There are a variety of reasons why most of us are unable to run on an empty stomach. The act of running food up and down in the stomach “jostles” it, resulting in pain and discomfort.
The digestive process takes time and energy, and it takes time for the body to digest a meal. More blood flow is directed to the stomach and other internal organs to help with this. This is why, after a large meal, people may feel tired. While more blood goes to the internal organs, the muscles in the arms and legs receive less blood. This means that if you eat too much, too soon before a run, your running performance may be harmed. When we run, blood flow is shifted from internal organs to large working muscles, providing the energy needed to fuel your run.
Before a run, what should you eat?
Every runner is different when it comes to what to eat before running – some may choose to eat a large meal, breakfast, lunch, or tea, then wait a few hours before going for a run. You should be able to run up to 10k, if not further if the meal has adequate protein, carbs, and fats. If you run at a moderate speed, you should have enough energy to complete the run. If you want to run longer or undertake a harder intervals session as part of your trail running training plan, an extra snack an hour or so before your run may be beneficial. It depends on how long ago you were born.
A modest bowl of cereal, Greek yogurt, and some fruit, or simply a banana, maybe a 200-300 calorie snack. After consuming this type of snack, most people can run for an hour. Because a piece of toast with peanut butter contains more fat and protein and may take longer to digest, it should be ingested 1.5 hours before a run. All of this should be checked throughout training so that when it comes time to enter a race, you know exactly what works and what doesn’t for you in terms of running after eating.
Why not go for a run after you’ve eaten nothing?
“Fasted running” is something that some runners swear by. This would generally occur first thing in the morning, before breakfast. According to the hypothesis, if the body is starved following a night’s sleep, it is more likely to use fat to power a run. There is a lot of discussion about this, and it’s worth learning more about it to determine if it’s the best option for you.
Certainly, some runners find this to be an efficient weight-loss method. However, this is not for everyone, and it might cause fatigue, dizziness, and faintness. Inadequate fueling can also result in decreased performance. If you want to attempt running without breakfast first thing in the morning, start with short distances and gradually increase them. Some runners claim to be able to run for hours on end on empty, although this is not usual.
What to eat when you’re out running
If you’re going for a longer run, perhaps more than a half marathon, you’ll want to consider what to eat while you’re out there. Depending on your metabolism, weight, and level of fitness, your body will begin to lose energy at different rates.
Running snacks that you may have on the move must be simple to swallow and digest. A decent rule of thumb is to start small and often. Small snacks such as energy gels, jelly candies, cereal bars, Babybel cheese, and handmade protein balls are commonly consumed. Again, you must determine what works best for you.
