What To Eat Before Going Running?

You have to be prepared when you’re going on any type of run.

 

From warming up correctly to fueling your body so that when it’s time to run you’ll fatigue slower and it will help you speed up with your recovery process afterwards.

 

Here are some tips to fuel you when you run with the right meals and snacks inside you.

 

Pre-Running Meal

Remember it’s all about preparation right?

 

It’s important that you fuel yourself three to four hours before you even think about putting on your running shoes, especially if you’re a distance runner.

 

When I say a distance runner I’m talking about running anywhere between 6.2miles (10-Km) to 26.2 miles (42K..That’s the length of a Marathon if you didn’t know!)

 

So this preparation must begin before the actual day itself because of the amount of time you’ll be running for.

 

Anything else with less time, such as 30, 60 or 90 minutes, of course the Pre-Running meal planning will take less time.

 

The reason you prep before you run is to keep you from feeling hunger before and after you hit the road, also to maintain high levels of blood sugar for your muscles that are in a middle of a workout.

 

Your meal should be high, medium and low in the following..

High= Carbs

Moderate= Proteins

Low= Fat & fibre

 

You must also be sure to drink water before you go running..  below, I will give you the correct number of cups you should drink before running,  depending on what time of day it is.

Morning= 2 to 4 cups

Afternoon= 5 to 7 cups

Evening= 6 to 8 cups

Keynote: If it’s really hot or where you live is hot most of the time, then you’ll have to drink more than the amounts I’ve shown above.

 

 

What Are The Di Nutritional Choices Then?

There are so many foods that are Di Nutritional worthy, but we would be here all day!

Remember though it’s

High= Carbs

Moderate= Proteins

Low= Fat & fibre

 

These examples below will help you start ASAP.. but also look for healthy carbs, Proteins and Fat & fibre beyond these examples to expand your palate which will keep things fresh and not mundane, in the long run.

 

-Scrambled eggs with avocado & brown toast, followed by one whole Banana and a glass of water.

-One brown Bagel with two slices of turkey and a 3X handfuls of grapes and a glass of water.

-Grilled Chicken breast, Jacket Potato (Skin left on.. pretty pleaseee) with one tablespoon of Corn and a glass of water.

-Peanut butter (If you’re not allergic), Cheese on Brown bread, 3X handfuls of Blueberries, One whole Banana with a glass of water.    

 

What Not To Eat

Now a lot of you may be thinking what about all of the energy drinks and energy boosting bars?

 

This is where Di Nutrition differs from Nutrition, if you prepare properly there will be no need for an energy boost via eating or drinking that trash!

 

Be dependent on your preparation and what you eat hours before you run, be dependent on the fluids you have taken in before you run, do not be dependent on failing to prepare and looking for an energy bar or drink to save you.

 

 

It will lead to all kinds of health issues in the long run, not to mention an addiction to Sugar which for most of you reading this, are trying not to be about that life.

 

So it would be counter-productive to even think about going down that road.. and just plain stupid!

 

 

Here below are the foods you should not fuel yourself with before going on a run..

 

-Sports Drinks & Sugar filled trash: (Energy bars,Granola bars, Cereal bars.. any bar to be frank with you)   

-High fatty foods: Fried foods, Oily foods (Excluding Olive oil & Extra Virgin Oil etc), Margarine, Creams and Sauces.   

-High fibre Foods: Whole grains, baked beans & Vegetables from the  Cruciferous family (Broccoli & Cauliflower)

 

THAT’S IT!

I really enjoyed sharing this with you guys. Please do let me know though…

 

Do you feel more confident now that you know exactly what it takes to fuel your body?

 

How has your experience with running been since you started the pre-running meals?

 

How much water are you currently drinking?  

 

Are you a fan of the new workout articles I’m making for you?

 

What Did You Make Of All Of This?

 

Of course, Any other questions are always welcome just leave a comment below

 

Until Then, Ciao

We  Look Up  

Karim David

The Healthy One

102 Comments

  1. Shay Cook November 16, 2018 at 9:59 am

    Loving the new workout videos.

    Reply
    1. Karim November 17, 2018 at 6:13 pm

      Great Shay.. thank you for the feedback 🙂

      Reply
  2. Ashton White November 16, 2018 at 5:00 pm

    I like the way you laid this out.. I’m going to be prepared the next time I go for my run now, thank you for sharing this.

    Reply
  3. Rudy Evans November 16, 2018 at 5:20 pm

    Thanks bud!

    Reply
    1. Karim November 17, 2018 at 6:15 pm

      🙂

      Reply
  4. Aaron Griffiths November 16, 2018 at 5:30 pm

    Yeah I’ve been looking for more workout advice and videos on here.

    Reply
    1. Karim November 17, 2018 at 6:15 pm

      🙂

      Reply
  5. Zagros Biradost November 16, 2018 at 5:43 pm

    I feel more informed until I begin I cannot know for sure. I drink 2 liters.

    Reply
    1. Karim November 17, 2018 at 6:16 pm

      Well that’s better than nothing I suppose.. thanks for letting me know about how much you drink though 🙂

      Reply
  6. Macie Robertson November 16, 2018 at 5:59 pm

    Thanks this helped me out with a lot of questions I’ve had for the longest time.

    Reply
    1. Karim November 16, 2018 at 9:53 pm

      I’m glad I could help.. it was no prob at all Macie 🙂

      Reply
  7. Rory Watts November 16, 2018 at 6:34 pm

    Best thing that I’ve read in a while; thank you for all the tips.

    Reply
    1. Karim November 16, 2018 at 9:54 pm

      You’re Welcome Rory 🙂

      Reply
  8. Sonny Matthews November 16, 2018 at 8:00 pm

    I believe I can run without worry of hunger whilst running.

    Reply
    1. Karim November 16, 2018 at 9:54 pm

      Great 🙂

      Reply
  9. Nellie Fletcher November 17, 2018 at 8:13 am

    I’m drinking 6 cups a day.

    Reply
    1. Karim November 17, 2018 at 6:12 pm

      🙂

      Reply
  10. Glenn Wilson November 17, 2018 at 8:44 am

    This was fire!!!

    Reply
    1. Karim November 17, 2018 at 6:12 pm

      Thanks Glenn!

      Reply
  11. Robyn Johnston November 17, 2018 at 9:13 am

    Very good read for myself and my wife, your tips are what we were looking for.

    Reply
    1. Karim November 17, 2018 at 6:12 pm

      I’m happy you and your wife found my tips useful 🙂

      Reply
  12. Koyana Ascue November 18, 2018 at 5:50 am

    The workout content was a good idea for me.

    Reply
    1. Karim November 19, 2018 at 12:08 am

      Glad to hear it Koyana 🙂

      Reply
  13. Brad Nembhard November 18, 2018 at 6:49 am

    Tough ask but I think I can do this.

    Reply
    1. Karim November 19, 2018 at 12:08 am

      You can let’s go Brad!!!

      Reply
  14. Lateica Fennil November 18, 2018 at 9:50 am

    Finally going to start running as you’ve inspired me to start.

    Reply
    1. Karim November 19, 2018 at 12:09 am

      Wow I’m really happy for you Lateica.. go for it and don’t look back 🙂

      Reply
  15. Virginia Graziani November 18, 2018 at 12:04 pm

    I don’t feel zapped anymore thanks.

    Reply
    1. Karim November 19, 2018 at 12:10 am

      No problem Virginia 🙂

      Reply
  16. Charlotte Pasco November 18, 2018 at 1:00 pm

    This was mint. thank you.

    Reply
    1. Karim November 19, 2018 at 12:11 am

      Thanks.. No problem Charlotte 🙂

      Reply
  17. Javan Moody November 18, 2018 at 2:23 pm

    Pure gold here my run was much better now thank you so much.

    Reply
    1. Karim November 19, 2018 at 12:12 am

      Nice Javan.. it’s no problem at all, thanks for letting us know!

      Reply
  18. Tyrek Pickening November 18, 2018 at 5:51 pm

    Great tips here thanks a bunch.

    Reply
    1. Karim November 19, 2018 at 12:12 am

      You’re Welcome Tyrek 🙂

      Reply
  19. Silvia Cangiano November 18, 2018 at 6:29 pm

    I thought beans was good for you?

    Reply
    1. Karim November 19, 2018 at 12:13 am

      They are but not before you go out for a run, bad for the bowels if you catch my drift 😉

      Reply
  20. Timmy Gianniou November 18, 2018 at 7:11 pm

    This was lit Karim, keep it up dude.

    Reply
    1. Karim November 19, 2018 at 12:13 am

      Glad you think so Timmy.. Will do!

      Reply
  21. Joe Barrett November 18, 2018 at 7:23 pm

    Thank you for the advice 🙂

    Reply
    1. Karim November 19, 2018 at 12:14 am

      You’re Welcome Joe 🙂

      Reply
  22. Ruth Sitio November 19, 2018 at 12:20 pm

    I like the new articles it’s something new.

    Reply
    1. Karim November 19, 2018 at 6:49 pm

      Ok thank you Ruth for your feedback 🙂

      Reply
  23. Olive Brahmana November 19, 2018 at 3:18 pm

    I’ve started drinking two liters since August, thanks for helping me with that 🙂

    Reply
    1. Karim November 19, 2018 at 6:52 pm

      No Problem Olive it was my pleasure 🙂

      Reply
  24. Caleb Colia November 19, 2018 at 4:19 pm

    I feel confident but also respect what it takes to fuel my body, It’s a real process to this.

    Reply
    1. Karim November 19, 2018 at 6:53 pm

      That’s great response Caleb.. Respect Levels For What We Are Doing, I Like That Response 🙂

      Reply
  25. Tina Burns November 20, 2018 at 5:12 am

    More than I expected wow! So much detail into running with the right amount of energy.

    Reply
  26. Gemma Viviano November 20, 2018 at 11:30 am

    Yes I feel a bit more aware of myself and what I eat now.

    Reply
    1. Karim November 20, 2018 at 5:12 pm

      🙂

      Reply
  27. Bhavin Jeet November 20, 2018 at 12:14 pm

    The best advice that I was looking for thank you very much!!!!!!!!!

    Reply
    1. Karim November 20, 2018 at 5:12 pm

      You’re Welcome Bhavin!

      Reply
  28. Megh Sabnis November 20, 2018 at 12:45 pm

    I drink 6 glasses a day.

    Reply
    1. Karim November 20, 2018 at 5:13 pm

      Cool.. 2 more and you’re good Megh 😉

      Reply
  29. Mark Chandra November 20, 2018 at 1:38 pm

    I normal don’t finish my runs, and feel hungry so I’m going to give your foods a try.

    Reply
    1. Karim November 20, 2018 at 5:14 pm

      Cool.. do let me know when it works out for you 🙂

      Reply
  30. Amar Panja November 20, 2018 at 3:00 pm

    Making all kinds of notes before I run, going to test them all out soon.

    Reply
    1. Karim November 20, 2018 at 5:16 pm

      Great Amar get it done ASAP.. don’t let the notes gather dust 🙂

      Reply
  31. Nima Mehrnia November 20, 2018 at 3:07 pm

    I drink about a liter a day.

    Reply
  32. Bren Dirbaz November 20, 2018 at 3:12 pm

    Thank you so much for helping me out here.

    Reply
  33. Tate Johnson November 20, 2018 at 3:29 pm

    Yes keep the workout articles.

    Reply
    1. Karim November 20, 2018 at 5:16 pm

      Ok 🙂

      Reply
  34. Vahid Raad November 20, 2018 at 4:00 pm

    This just got you a sub.

    Reply
  35. Terry Marwah November 20, 2018 at 4:55 pm

    I switched Tea for Water and my skin has cleared up so much now,
    it was because of your articles that I’ve become more healthy.

    Reply
    1. Karim November 20, 2018 at 5:18 pm

      🙂 Well this makes me happy to read about the impact I’ve had on you.. Thank you for sharing this with me, and long my your skin glow and your body be healthy 🙏🏿

      Reply
  36. Cindy Shariati November 20, 2018 at 5:06 pm

    The food you’ve suggest has really helped me fight against the hunger, I’m still testing it out but so far so good!

    Reply
  37. Wayan Lewelling November 21, 2018 at 6:38 am

    Thank you for the low-down brother.

    Reply
    1. Karim November 21, 2018 at 5:24 pm

      No problem at all Wayan 🙂

      Reply
  38. Jay Morrice November 21, 2018 at 7:55 am

    I needed this boost today from you, I really like this new section you’ve added for the workout tips and videos.

    Reply
    1. Karim November 21, 2018 at 5:25 pm

      I’m really happy that you’ve got a boost from this Jay! Thank you for the feedback also 🙂

      Reply
  39. Tawanda Crosse November 21, 2018 at 10:32 am

    I’m not drinking any at all, I know very bad.

    Reply
    1. Karim November 21, 2018 at 5:28 pm

      You said it 🤷🏿‍♂️

      Reply
  40. Daevin Wilcox November 21, 2018 at 11:11 am

    No more beans for me then ☺️

    Reply
    1. Karim November 21, 2018 at 5:29 pm

      Ahahah

      Reply
  41. Deaven Duffus November 21, 2018 at 11:27 am

    This has improved my running time since I started prepping properly, that along with my log I’ve kept since January first just like you said, I’m just happy that it actually working out for me, thank you.

    Reply
    1. Karim November 21, 2018 at 5:31 pm

      Ah fantastic! I’m very happy you did what most wouldn’t even attempted and log what you’re eating.. Congrats on the running too, prepared progress Deaven! Thanks for sharing that with us 🙂

      Reply
  42. Donna East November 21, 2018 at 12:09 pm

    Bless you for blessing me with this information, I nearly gave up looking.

    Reply
    1. Karim November 21, 2018 at 5:31 pm

      Bless you for the comment Donna.. I’m glad you never gave up, never give up!

      Reply
  43. Shantaya Brook November 21, 2018 at 4:20 pm

    Ye some more videos would be great for these articles too.

    Reply
    1. Karim November 21, 2018 at 5:32 pm

      Noted.. Thank You Shantaya For Your Feedback 🙂

      Reply
  44. Biró Szabina November 22, 2018 at 6:59 am

    I find this quite helpful thanks.

    Reply
    1. Karim November 22, 2018 at 5:34 pm

      You’re Welcome Biró 😀

      Reply
  45. Tanesa Wyatt November 22, 2018 at 8:36 am

    My new fav site 🙂

    Reply
    1. Karim November 22, 2018 at 5:35 pm

      Aw thanks Tanesa 🙂

      Reply
  46. Melea Nembhard November 22, 2018 at 10:54 am

    I liked the article on running a lot.

    Reply
    1. Karim November 22, 2018 at 5:35 pm

      I’m glad you liked it Melea 🙂

      Reply
  47. Wesley Stone November 22, 2018 at 12:55 pm

    I’m drinking 8 glasses now but before only 3 a day.

    Reply
    1. Karim November 22, 2018 at 5:36 pm

      Nice boss up Wesley 👍🏿

      Reply
  48. Németh Endre November 22, 2018 at 3:02 pm

    It has given me the confidence i need to start running again, as I quit four years ago.

    Reply
    1. Karim November 22, 2018 at 5:37 pm

      Wow..I’m really happy that this is making you dust your running shoes off and start again! Thanks for sharing this with us Németh

      Reply
  49. Mark Secada November 22, 2018 at 10:37 pm

    I’ve just got lots more energy since I started eating properly.

    Reply
    1. Karim November 23, 2018 at 6:05 pm

      Cool Mark.. That was the aim with giving you these foods to eat, I’m happy you shared this with us 🙂

      Reply
  50. Hector Bullock November 23, 2018 at 1:37 pm

    I’m drinking more 2 and half liters.

    Reply
    1. Karim November 23, 2018 at 6:06 pm

      Great Hector 🙂

      Reply
  51. Jolien Koninks November 24, 2018 at 9:55 am

    Fantastic article! 🙂

    Reply
    1. Karim November 24, 2018 at 6:01 pm

      Thanks Jolien 🙂

      Reply
  52. Rohat Leşker November 24, 2018 at 3:22 pm

    I’m drinking 1 liter should I increase it to 2 now?

    Reply
    1. Karim November 24, 2018 at 6:01 pm

      For sure Rohat 🙂

      Reply
  53. Vijya Pandya November 25, 2018 at 10:17 am

    I’m really stuck on whether or not I should start running now or later?

    Reply
    1. Karim November 25, 2018 at 6:26 pm

      Now.

      Reply
  54. Lana Parker November 25, 2018 at 2:19 pm

    I drink 7 cups of water nearly everyday.

    Reply
    1. Karim November 25, 2018 at 6:26 pm

      Great Lana 🙂

      Reply

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