By: Leah Pells, 3 Time Olympian, 1500m

Many of us who run on a regular basis love the fact that, as a runner you can virtually eat what you want.  If I want a Hazelnut Mocha I don’t have to fight the craving, I usually have it as I know I will simply run it off later.   But as a runner I am also keenly aware that good overall nutrition will give me a stronger, healthier body able to cope with the daily abuse caused by running.  In addition, there are certain foods I can eat before a run or race, and I have to eat them a certain amount of time before I run to prevent stomach pains and to ensure the best run.  After the race I have a small window to nourish my body in preparation of my next run. Whether you are a competitive runner or just in it for your own health, knowing how to eat as a runner will help you achieve your goals faster and will keep your body tuned up and ready to run.

For me, eating high quality nutrient dense foods 80% of the time is my focus.  I find eating several smaller meals, complete with energy rich carbohydrates and good quality proteins, keeps my body in tip top condition.  As a competitive athlete, wife and mother life is busy so I need to take time to plan my day.  I need to eat a certain amount of time before training, be prepared with food for after the run and feed my body throughout the day to prep for the next session.  To get enough calories in during the day I often reach for the convenience of a protein shake.  They are available in so many flavours, are low glycemic and I just add water so it is fast and they satisfy my hunger. 

To start, everyone is different.  That means that you will need to experiment with food and time before running to find the perfect balance for you.  My husband can eat a large meal and then head out for a run….if I did that I would leave the meal in the park.   I need to eat a good 2 hours before any run, and 3 hours before a race.

Before a race there are some foods that are better than others.  What you are looking for are foods that have a low glycemic index.  This means foods that take some time to digest and the sugar is released into the body slowly, so you have a level amount of fuel for the run.  Foods high in glycemic index will give you a hit of sugar right away, but it won’t last, so you will be half way on your long run and out of fuel; an awful feeling.  

My perfect pre-race meal, exactly 3 hours before I race is a  Powerbar and a large cup of coffee, a runner’s best friend.  The caffeine gives you a little lift before your run.  Coffee is dehydrating, so I usually sip water on the drive to the race.

After your run or race you have a 20 minute window where you can eat and replenish your muscles very quickly.  If you wait longer than 20 minutes it will take the body much longer to recover.  So bring some “recovery food” for the end of the run or race.  Remember by the end of a run you have no fuel left and your body needs it to recover and heal from the abuse you have just inflicted on it. 

If eating after a race or training is hard, try a protein shake - there are lots of really good ones out there.  I will often take one along to the track so when I am done training I can just add water.  It is easy on my stomach, simple to bring with me in the car and I really look forward to them at the end of training.  I also swear by glutamine for repair.  Running is addictive, it is an everyday activity so I need to repair fast and be ready to run the next day. 

But be sure to try a variety of things out to see what is best for you.   Everyone is different and so each of us have different pre-race and post race meals.  Of course a couple of hours after a long hard run you will be the one in the line who asks for extra whip on your mocha.

Have a good run….