Pre- Run/Race Fuel

• Always eat breakfast!!!!
• 3-4 hours before running: eat a high carbohydrate meal with small amount of protein and fat (~ 400-500 cal).
• The closer you get to running the smaller the meal should be to avoid gastrointestinal distress. If you know you have a late lunch and are running not long after wards make sure to get in a solid breakfast so that a lighter lunch will suffice.
• About 1 hour before running, eat a light “tried & true”  snack (~ 100-150 cal) that you know won’t cause stomach upset will help you maintain energy throughout your workout.  Avoid high fat and sugary foods.

Rules of Recovery

•  “Golden Window” of recovery begins 15- 30 minutes post run/Cool Down.  Aim for a snack of around 200-300 cal that is high in carbohydrates and contains moderate amounts of protein (see below examples)
• Within 2 hours of running, consume a balanced meal (~ 400-500 cal)

Pre- & Post Run Ideas to eat alone as snacks or combined as meals:

-         Whole Grain Bagel with natural nut/seed butter & Banana

-         Yogurt and fruit

-         Oatmeal or cereal made with milk,  fruit and nuts

-         Sandwiches on whole wheat bread with humus, vegetables and/or lean meats as fillings

-         Baked potato with cheese and/or salsa

-         Vegetables with pita and humus

-         Trail mixes made with nuts, dried fruits and dry cereal or granola (* Be wary that many granolas are very high in fat…read your labels!)

-         Sports Bars (i.e. Clif, Powerbar Harvest, Odawalla)

Minimize/Avoid:

-         High Fat/greasy foods pre run as they are difficult to digest

-         Sugary foods (i.e. pop, sports drinks, candy)

-         Foods that cause known GI distress (i.e. gas, cramping)

Kaitlyn Gwyther

MPH Candidate '08

Human Nutrition/Dietetics

School of Public Health

University of Michigan

Posted Sept. 10, 2007