Fueling before and after runs can make a huge difference when it comes to energy and recovery. Keep reading to learn more about why fueling around runs is so important, and how to work it into your routine.
Let me paint a picture for you: you have an early morning run and you want to make sure you're getting as much sleep as you can (see my previous post on why sleep is so important!). You wake up at the last minute, and run out of time to eat anything before your run, so you just run without eating. You feel fine, you get through the run no problem.
Then, you get home from your run and have to rush to get ready for work or school. You maybe do some stretching and foam rolling before hopping in the shower and getting yourself together for the day. You run out the door again without eating, or you grab something small to eat when you get to class or to the office.
Sound familiar? I see this all the time in the runners that I work with, and when I suggest we work in more before and after running, usually the first response is "I'm not really hungry first thing in the morning, and I don't want to upset my stomach for the run. Then after the run, I still don't really feel hungry until later". Again, sound familiar? If so, you're not alone! This post is to help you learn not only what you can do, but why it's so important to fuel around all of your runs.
Fueling Before Runs
Ok, so why is fueling before runs so important? You've gotten through most of your runs without fuel and usually feel good, so what's the problem?
While that may be true, what's happening on a physiological level when you train fasted may over time reduce your ability to respond and adapt to training. Specifically, many research studies done on RED-S (more information can be found in this post on RED-S) found a major cause can be training fasted.
Training fasted can cause:
Increased muscle breakdown during exercise - this will slow your recovery and increase fatigue and soreness later in the day
Reduced aerobic capacity - breaking down energy stores from within our body requires more oxygen than using our blood sugar, so we have less oxygen available to get to working muscles during training sessions. This means we won't be able to hold a pace/effort as long.
Elevated cortisol levels - cortisol, one of our stress hormones, is catabolic, meaning it breaks down muscle tissue. It can also increase feelings of anxiety, decrease hunger levels, worsen sleep and mood, and disrupt hormones when it remains elevated over time
More stomach issues - this one is always a surprise to athletes. Under fueling increases your risk of having stomach issues because the gut functions less effectively without adequate fuel. Eating more can actually help!
The most common barriers I hear when it comes to fueling before runs is fear of stomach issues, not having enough time, and/or not having an appetite in the morning. So, here are some things you can try to work in more pre-run fuel:
Start small
If you aren't used to fueling before runs, starting with something small and working your way up will allow your body to adjust and adapt so you can eventually take in more fuel. Try something like a packet of fruit snacks, an applesauce squeeze pouch, a banana, a sheet of Graham crackers, or a honey stinger waffle to give you quick fuel that won't cause GI issues.
Try liquids
If you have a hard time eating something solid in the morning, try something like a sports drink (I love Skratch), juice, or even a small fruit smoothie to get some liquid carbs in. Don't drink more than 8-16 oz. to avoid sloshing, especially if it's closer to your run.
Set your alarm 5 minutes earlier
You're making the time to get up early to get your run in, so you don't want to cancel that out by training fasted! As I mentioned earlier, training fasted doesn't allow you to get the most out of your run, so getting up 5 minutes earlier will actually make that early morning more worth while.
Have a bigger snack before bed
If you aren't able to eat much before a morning run, having a bigger snack before bed can help top off energy stores for an early training session. Have something with both carbs and protein about 1-2 hours before bed. Some examples include cereal and milk or a Greek yogurt parfait.
Fueling After Runs
You've probably heard that you should be eating as soon as possible post run, but fueling immediately post run can be challenging for many reasons. Additionally, many runners aren't sure what specific nutrients they need to focus on post run to maximize recovery.
In terms of the what, you want to aim for something with both carbs and protein ideally within 1 hour after your run. Research has shown that timing isn't as much of a factor as we once thought, but what I often see in busy runners is that the longer they go without fueling post run, the less that means they get in overall throughout the day. Both of these factors impair recovery, so getting something as soon as is realistically possible post-run can help increase overall intake and recovery time.
Ideally, we want something with a 2:1 ratio of carbs to protein. So, if it has 20g of protein we want 40g of carbs. Don't worry too much about the numbers, but instead about checking both boxes. A common tool I see athletes use post-run is protein powder mixed with water. This doesn't give us anything in terms of carbs, but if we add a banana or a granola bar with this protein drink we'll make it a more balanced recovery option. If your schedule allows, you can also just opt for a balanced meal within an hour of the run.
Timing can be tricky for runners, especially if they're squeezing in a run before work or school, or between meetings or classes. Convenience is also a big factor, especially if you're on the go or fitting your run in between daily activities. Lack of appetite is also a big challenge I hear from runners. Not feeling hungry after a run is very common, and sometimes it is related to nausea or lingering stomach issues from the run itself.
My answer to all of the above challenges? Liquids! Liquids are convenient, fast, and typically pretty easy to get in even if you don't feel hungry or are dealing with stomach issues. There are many portable liquid options that combine carbs and protein, and here are a few of my go to's:
Smoothies made with Greek yogurt, frozen fruit, and milk or juice
Pre-made protein drinks like Fairlife CorePower, Orgain, or Chobani Complete
Chocolate milk
Recovery powders that have both carbs and protein (like Skratch or Tailwind) mixed with cow's or soy milk to increase protein content
All of these options are easy to make ahead of time and bring with you on a run. If possible, we want to keep these cool especially in the warmer months. You can do this by adding ice to your shaker bottle or putting the drink in a cooler or insulated thermos. Some of the pre-made options do not require refrigeration, so those are a great option if you don't have access to a way to keep it cool.
Bottom Line:
Fueling before and after training is a tool many runners don't use regularly. It can make a huge impact not only on performance and recovery, but overall energy balance, injury risk, and how much you're able to gain from your training.
It can seem daunting to add these in, but start small and find an approach that works for you and your schedule. Something is always better than nothing, so even if it isn't perfect try to get something in before and after training whenever possible!
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