meals for running

[bosco]

What types of foods should you eat (and when) before a run? I want to run in the morning, but I'm too hungry. Any energy boosting foods? Also, hydrating should be done the day before runs right? Thanks in advance.

[Chainring]

A bowl of oatmeal is all you need. Hell, I've started 100 mile bicycle rides on just a bowl of oatmeal. Thats what I had before my 5 mile run this morning. Actually, for a workout that short a tall glass of orange juice will get me through (but we were out today).

Stay away from dairy products. For a bowl of oatmeal, try to eat at least 30-45 minutes before your workout. If you need something as you are walking out the door eat a banana. And don't forget the orange juice.

Keep in mind, there is a difference in feeling hungry and being out of energy. Your body will sometimes try to fool you.

[JellyDonut]

Eat a high carb meal for dinner then a small breakfast. I also like to drink a small amount of coffee to give me a caffeine boost.

[Chainring]

Eat a high carb meal for dinner then a small breakfast

What if the guy is only doing 2 or 3 mile runs every day? C'mon. During intense exercise you can expect to burn around 13-18 calories a minute. In more moderate exercise it will be less. If your cardio routine is 30 minutes long that is only 390-540 calories and I'm being very liberal with the upside number. Just by eating a regular meal the night before you should have almost that much glycogen stored in your body to fuel your exercise.

On the caffeine issue, I've found no real long-term performance benefit. Caffeine is a diuretic and any short term performance gains you get from the caffeine could be lost as you dehydrate from the caffeine. But I know guys who can't perform without a tall cup of joe. I'm just not one of them.

I came from an endurance cycling background and subscribed to the old school thought of high carbo diets. It's true, you do need more carbs as an endurance athlete but I was doing up-wards of 15 hours a week of high intensity riding and eating high carb meals "to get me through" and I was still gaining weight! High carb meals or not necessary for most amateur levels of exercise. I am living proof. I modified my diet this year to eat 75% fewer carbs than in the past. I also don't do as many hours of cardio as in the past either but I've managed to keep my weight more stable this year.

[bosco]

My metabolism is very fast...I lose weight just sitting around! Chainring is right...I'm definitely an amature as I only do 20-30 min of cardio as of now. So oatmeal and OJ sounds good...luckily I don't drink coffee, never have, never will. Thanks a lot for the advice so far...although continued advice is definitely welcome!

oh, I also heard peanut butter on a slice of bread is good?

Actually what I meant to say in the first paragraph is, I could lose weight just watching chainring exercise. 100 mile bike rides, 5 mile SHORT workouts? Geez!:eek:

[Chainring]

Ha! Don't get the wrong impression. It's all relative. The guys I used to train with called me a wimp. I'm definitely not as studly as I sound. I'm just an old guy trying to deny his age.

As for the peanut butter, you might want to experiment with that in a small way first. Some people's stomachs don't like the oils and fat during intense exercise. I remember sitting on the side of the road once watching my riding buddy puke up his PB&J sandwiches and decided maybe that wasn't the best way to go.

I just realized I never answered your original question about hydration. You shouldn't have to hydrate the night before. You should be in the habit of having a glass of water in your hands at all times. Never let yourself get into a dehydrated state. I see people walking around the neighborhoods with those silver sweat suits or wearing sweats to work out in the gym and I just shake my head. The only weight they are going to lose is valuable fluids needed for efficient cell function. The only benefits I can see are for boxers or wrestlers who have to make a weight cutoff.

[Brindle]

I think Chainring provided some really good information.

Also, I think you may want to consider the "goal" of your morning workouts, as well as the goal of your training. For example, mornings are good for fat-buring workouts (slower but longer) because you did not eat since dinner.

[bosco]

Good point Brindle. I used to exercise in the evening, but I figured I should get used to exercising in the morning since that is when most PT is done in the academy. So I'm not too concerned about fat loss or weight loss, just getting acustomed to the morning routine.

[JellyDonut]

I never said anything about high carbs. I believe you should have some carbs before a 2-3 mile run and more if your running longer. Remember, when your body runs out of carbs it turns to fat and if you have none of that it turns to muscle for energy. As for caffiene, it is proven to help with endurance and muscle stamina. I wouldn't have too much because it does make your heart race and is a diuretic.