Andrew, I went to a “Nutrient Timing” lecture by Mike Deibler (ACE PT, Sports Nutrionist) at an ETC conference last year and his advice for a pre-exercise (endurance) session was a meal containing 30-60g of Carbs and 7-10g protein. He also suggested keeping the meal low in fat and fiber for quick & easy digestion, as well as ingesting adequate fluid. Some examples he gave were these: 1C low fiber cereal with 1/2 C skim milk; 1 med. banana with 6oz lowfat yogurt; 2 pieces of bread with small amount of meat. Basically a balanced meal of carbs & proteins-the carbs for your main energy source and the protein for muscle repair. Hope that’s helpful!
Hi Andrew! I think that one thing that you can learn from the answers above is that there is no one answer! Eating, both before and after exercise is so very “person specific” that you can’t give one simple answer. What I’ve learned is that each of us arrives at what works best for us through “trial and error.”
I hope this helps.
Thank you all for your responses. I realize that you are not RDs and you are only sharing opinion not advice but this gives me a new perspective. I didn’t realize that carbs the night before were as important for morning runs as breakfast. My runs range from short sprints to 10 miles but primarily between 2-5 miles with some interval training. Currently trying to train my fast twitch fibers b/c my genetic predominance seems to be slow-twitch. But my goal is to improve 800m, 1 mile, 5k & 10k times. Would like to run a 5k or 10k race this coming Spring.
I’m going to guess middle distance to be around 7-10 miles? This is the distance I am currently trianing at twice a week. Depending on when I run, I will have simple sugar carbohydrates the evening before (early day run) or for breakfast (evening run) at least 8-10 hours (12-16 hours preferably) before. I also consume low glycemic index carbohydrates 1-2 hours before the run to provide some energy release for after my glycogen store become depleted. I even take a few sports beans along with me to chew on for a quick fix to my sugar.
Complex carbs before working out will stick with you longer. For myself and most runners I know, a high quality carb ex. A slice of Eziekiel Bread 4:9, with natural PB and a Banana. 30 min before or as tolerated.
Simple Carbs/sugars after you run to restore the gylcogen lost from your run. Always with in 30 min after your run!
Best of Luck!!