Pre-Running Nutrition Tips – Speed Fuel

So, you’re all prepped up and is looking forward to the run the coming weekend. You made a list of all the things you need to bring along during the race:

  1. Running shoes and socks, checked.
  2. Running singlet/tee, checked.
  3. Comfortable shorts, checked.
  4. iPhone/mp3 gym jams, checked.
  5. Race bib, checked.
  6. ID card, checked.

But what’s probably missing for newbie or most runners i’d say is the checklist for the intake of food before the race. Eating too much is a no go definitely. Eating too little and you prolly feel tired and hungry during the course of the race and yes, you’ll get cranky. So whats a good pre-run fuel you might be wondering.

Well, here’s a list of 3 types of food to be consumed on 3 separate times before the run. And no, they are not your Gels or whatnots. 🙂

Pre-Run Fuel 

So, You have chosen your Running Workout Programme, now you need the fuel to power you through it… Here’s are some recommendations.

60 Minutes before you Run Eat...

Muesli / Granola Bar, Yogurt and a Banana
This mix is rich in fibre, protein and carbs, so you will get slow-release energy for as long as your legs are willing to carry you.

Note: I like Quaker’s Cookies and Cream Muesli bar best.

20 Minutes before you Run Eat…

Oats and Honey
Honey is complex sugar that gives long-lasting energy, while the oats give you slow-release energy for the latter parts of your pavement odyssey.

Note: Sometime I just take the 3 in 1 instant oat cereal with honey

5 Minutes before you Run Eat…

Handful of Jelly Beans (;
The sugar in these get metabolized almost straight away, so they’ll give you an instant energy hit to give you some extra boost.

Note: Too much (excessive) might cause “Sugar Rush”.

Lastly, dont forget to drink adequate amount of water the night before the race as well as on the race day itself. Not too much before you run or you might get stitches. 😛 As the SAF sergeant’s favourite speech to the recruits – “Ok recruits, one full water bottle drink up!” 

Good Luck. Cheers (:

References: Men’s Health UK Jan/Feb 08 & Books 😉


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