Potassium helps to regulate muscle contraction and prevent cramping. Bananas are a favorite and “safe” pre-run food because they're easy on the stomach and unlikely to cause any GI problems. Especially good with yogurt, peanut butter, or granola.
Everybody loves a good PB & J, but did you know that peanut butter is also a great pre-run food? Peanut butter is a great source of healthy fats and protein, both of which are important for runners. The protein will help repair your muscles after your run while the healthy fats will give you sustained energy.
“Have a slice of whole wheat bread or a banana with a spoonful of peanut or almond butter for an excellent combination of both carbs and protein before your workout,” says sports dietitian Angie Asche. The carbohydrates will give you energy while protein helps muscle growth.
You should eat a banana 15-30 minutes before running. This fruit offers easily digestible fuel, as it contains natural sugars that are quickly broken down to provide energy for running. Plus, they aren't too harsh on the stomach, so they won't cause gastrointestinal issues during a run.
One of the main reasons that runners love bananas before a workout is their generous helping of potassium, which is an important mineral: it's an electrolyte that helps fluids and nutrients to move across cell membranes. Keeping the balance in the body is key to preventing muscle cramps and stitches.
Beans, broccoli, and berries: remember those three B's as you don't want to eat them just before a run or a workout. The same goes for apples, lentils, anything whole grain, and other brassica vegetables (Brussels sprouts, cabbage, cauliflower, and kale). These are some of the top foods that runners should avoid.
Try not to eat anything that'll make you feel bloated or full. If you need a little something-something, try a light pre-run snack like a banana—and eat it at least 30 minutes before you line up.
Another perfect pre-run snack: a piece of fruit, such as a banana. “For pre-run, you're topping off energy stores for the workout ahead and keeping blood sugar levels stable beforehand,” says Hadfield.
It is essential to eat peanut butter at the right time to reap the maximum benefits. Experts recommend consuming peanut butter at least 30 minutes before your workout. This will give your body enough time to digest the food and provide you with the necessary energy during exercise.
Before: PB&J
They give you the energy your muscles need during exercise. The peanut butter adds a dose of protein, which helps you feel full, and that can help fend off post-workout cravings and binges. In fact, research shows that eating small amounts of peanuts can help you maintain a healthy weight.
The Best Foods to Fuel Up With Before a 5K
A banana (carb) and peanut butter (protein) Grapes (carbs) and almonds (protein) Berries (carbs) and greek yogurt (protein) Orange slices (carbs) and a hard-boiled egg (protein)
Too much peanut butter consumed too close to a run may lead to GI distress and discomfort. Limit your portion of peanut butter to 2 tablespoons pre-run, and consume with 15-30g of carbohydrate at least 90 minutes before you lace up your sneakers.
Peanut butter is full of beneficial unsaturated fats, which is excellent news for your heart (an important muscle used in running). Peanut butter produces a high energy output due to the good carbs and proteins it contains, which assist with muscle growth and recovery.
30 to 60 minutes before a run: Eat a small, carb-rich, low fat snack like a piece of fruit (no nut butter), a small handful of raisins and granola, a handful of pretzels, crackers, or plain popcorn.
Eat a mix of simple and complex carbs one to two hours before you run or a snack 15-30 minutes before. Eat 60 grams of simple carbs, like sports gels or pureed fruit, for every hour you run. One to two hours after, eat a meal with 20 grams of protein and about 60 grams of complex carbs.
Because running on an empty stomach can easily lead to low blood sugar, people who have diabetes or Addison's disease may put you at risk. In addition, if you feel fatigued or you usually have low blood pressure, having a snack may make you feel better and help you work out for longer.
Whatever your pre-morning run ritual looks like today, if you want to run your best in the morning, consider having a light, carbohydrate-rich breakfast 30-60 minutes before heading out the door.
Bananas come out ahead with 1.8g of protein compared to just 0.5g in an apple. Protein is essential to maximise the results of your training and aid the recovery of the muscles.
A study found that bananas were just as good at replacing nutrients and preventing post-workout inflammation. Skip the Gatorade and pain pills. A banana may offer your body all it needs to perform and bounce back after a punishing workout, according to a new study published in PLOS One.