How long before a run should I eat?

As a general guideline, it's recommended that you wait 3 to 4 hours after a large meal before running. If you've had a small meal or snack, wait a minimum of 30 minutes or preferably 1 to 2 hours before going for a run.

healthline.com - How Long to Wait After Eating to Run: Snack Ideas and More - Healthline

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We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence?

Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Running after eating Eating a large meal right before a run can lead to cramping and digestive problems. It can also make you feel sluggish during your run. As a general guideline, it’s recommended that you wait 3 to 4 hours after a large meal before running. If you’ve had a small meal or snack, wait a minimum of 30 minutes or preferably 1 to 2 hours before going for a run. Keep in mind that everyone is different. You may have more energy eating a small snack just before going on a run, or you may have no trouble when you eat a meal before a workout. Read on to learn more about eating before and during a run. What are good snacks to eat before running? A light snack before exercise can help you get through your run with plenty of energy and keep your blood sugar level from crashing. What to eat may depend on what time of day you usually go for a run. Morning run If you run in the morning, you may not have enough time to eat a meal hours before hitting the road. But your body likely hasn’t had any other food since the night before. That’s why it’s important to try to eat a light snack or breakfast 30 to 60 minutes before heading out. Choose foods that contain carbohydrates and protein. If you run in the morning, try the following snacks: banana with a tablespoon of nut butter

energy bar or low fat granola bar

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small yogurt and fruit

fruit smoothie

whole grain bagel

oatmeal Lunchtime run If you run at lunchtime, fuel up with a hearty breakfast 3 to 4 hours before your run. Then 1 or 2 hours before running, snack on: a bowl of cereal or oatmeal

half of a nut butter sandwich

small smoothie

a handful of nuts, such as cashews, pistachios, or almonds Late afternoon or evening run If you run in the late afternoon or evening, you may experience hunger and fatigue post-lunch without a pre-workout snack to tide you over until dinner. This is especially true if you aren’t planning to eat until late because of your run. Snack on the following in the afternoon 1 to 2 hours before your evening run: crackers and a cheese stick

energy bar or low fat granola bar

half of a nut butter and jelly sandwich

What are good snacks to eat during a run? You’ll generally only need water — or a sports drink — during your workout for runs under 1 hour. For runs longer than an hour or very intense exercise, you’ll need to take in a form of carbohydrates, such as a sports drink or energy gel, for every hour you’re running for longer than 75 minutes. Experiment to find what works best for you during long runs. For example, some runners may eat half of an energy gel, two energy chews, or a few energy beans every 30 minutes on runs longer than an hour. Follow these up with plenty of water. How to avoid cramps while running Dehydration can lead to gastrointestinal (GI) discomfort in runners, including cramps, bloating, and stomachaches. To prevent cramps, drink water or a sports beverage every 15 to 30 minutes while running, avoiding high fiber foods the night before and the morning of a run. They can also lead to cramping and GI trouble. How to avoid nausea while running You may experience nausea or vomiting during or after a challenging workout. Nausea can occur in runners for a number of reasons, including ( 1 ): dehydration

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slowed digestion

heat stroke To avoid nausea while running, drink plenty of water, especially on hot days. It’s also important to cool down properly, so your body has time to adjust after a run. You may find eating a light snack 30 minutes before or immediately after running can help prevent or stop nausea. Should you drink water while running? Runners need to drink water, especially on hot days. Follow these guidelines to help prevent dehydration and stay safe while running: Drink around 2 to 3 cups (473 to 710 mL) of water 2 to 3 hours before your workout. Drink around 1/2 to 1 cup (118 to 237 mL) of water every 15 to 20 minutes during your run. You may require more depending on your body size and on hot days. Drink around 2 to 3 cups of water after your run for every pound (0.5 kilograms) of weight lost during your run. Weight loss immediately following a run is a sign that you’ve lost water weight. For runs longer than an hour, a sports drink is a smart choice. Sports drinks may help you recover by helping you maintain electrolyte balance and providing energy from carbohydrates ( 2 ).

healthline.com - How Long to Wait After Eating to Run: Snack Ideas and More - Healthline

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