Pre- & Post-Race Food Choices

Make the Right Food Choices:
Pre- and Post-Race/Run

As a runner you want to think about what you are going to eat before your race. Some of us need to eat four hours prior to the start and some of us can eat up to thirty minutes pre-race. Choose foods and drinks that are not only easily digested, but also easily consumed especially if you are prone to nervousness. Few athletes have their usual healthy appetite on race mornings, but the butterflies in your stomach will usually permit consumption of soft, bland foods. Experiment with different foods to see what works best for you, and remember, don't eat anything out of the ordinary the morning of a race!

Fuel Food to Eat Before your Runs:

  • Oatmeal with almonds and strawberries
  • Whole-wheat toast or whole grain bagel
  • Sweet potato or yam
  • Apple or banana
  • Dried fruit
  • Peanut butter or almond butter
  • Greek yogurt
  • Homemade energy bar

Keep in mind you can combine some of the foods together (for example -- add peanut butter to your whole grain bagel).

After your run, proper recovery is one of the most important components of a good training regimen. Your muscles need protein to build themselves back up after a run and carbohydrates are critical for giving your depleted body a much needed glucose boost. Adequate nutrition keeps you healthy and ready for any upcoming runs you may be participating in. Continue to be good to yourself ! You and your body deserve it.

Recovery Foods for Your Post Run Snack:

  • Greek yogurt smoothie with fresh fruit
  • Veggies and Hummus
  • Apple slices with almond butter
  • Dried fruit
  • Nuts and seeds (walnuts, cashews, pumpkin seeds, sunflower seeds)
  • Whole grain bagel with egg
  • Whole grain wrap with roasted chickens, avocado, spinach and tomato

 Don't forget to keep drinking water! It is important to stay hydrated pre- and post-workout!

Amy Nastick

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