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Hump Day Giveaway: Running + Eating

June 16, 2010
by

A bit delayed in getting this up today. Was out last night chatting with the Colorado Columbines, Colorado’s biggest, women’s-only running group (very, very  fun: I’ll be sending in my membership fee sooner than later) and have been dealing with sunscreen in the eyes and dog barf this morning (very not fun).

But enough about me. This is about you–and what you nosh on before and after a run. FYI: I’m talking (relatively) nutritional stuff today. We’ll save the stories about rewarding runs with Ben + Jerry’s and bottles of white wine for another time.

Some of you, we’ve heard, have super sensitive stomachs and need to tread very lightly before you lace up, or you’ll be darting for the Port-o-Potty or woods or McD.’s bathroom before you even break a sweat. Others of you seem to have iron bellies and can stuff 6 leftover nuggets in your mouth 5 minutes before a run and never know the difference.

Breakfast of champions--or at least middle-of-the-pack runners.

I’m somewhere in between: I can’t run on an empty stomach, but anything I can “feel” feels like too much. I usually start with a banana (a ripe one, not that green specimen), and if that seems to disappear into the netherworld of my stomach, I’ll chase it with a Gu. (Espresso love is my fave flavor, but I’m out; vanilla is in a close second place.) Sometimes, if the workout is going to be long or I wake up hungry (rare), I’ll grab a pumpkin muffin instead. (I make them by the three dozen year-round–they’re kinda healthy, minus the mini-chocolate chips.)

My (non-alcoholic) beverage of choice.

When I come home, I pretty much always fill up a water bottle, and drop a nuun tablet in it. I’m a heavy sweater, and nuun is just electrolytes–potassium, sodium, magnesium–or the stuff, minus water, you sweat out. Sipping that as I stretch (or at least think about stretching as I empty the dishwasher, make lunches and try to make my own breakfast) seems to stave off the headaches, I often get after a long run or hard effort. As I, a non-nuun-sponsored-athlete, told everybody I could on the RLAM tour, I love this stuff. It’s not too sweet, a little fizzy, not sticky and helps me drink water all day long.

A few of my favorite things.

Once I finally get around to breakfast, I whip up a DIY latte and have either an English Muffin, one side with almond butter (healthy) and one with dark chocolate dreams, a pb + chocolate mix (kinda unhealthy, but better than eating a Reese’s for breakfast); or a bowl of yogurt with a combo of delicious honey Greek yogurt (healthy, but as thick and fatty as ice cream), fat-free plain yogurt and Kashi Go-Lean, a cereal so loud, you can hear it from 3 rooms away. Both options, combined with a full glass of milk in the latte, give me enough protein to make me feel full and satisfied for at least a few hours–or until I get writer’s block and need some sugar.

A speedy outfit.

As I start to train for NYC, I’m sensing I might lose my appetite for my beloved muffins and dreamy chocolate. Just like my kids go through phases, so does my appetite. So what do you like to eat before and after a run? Do you have stomach issues? If so, what solutions have you found?

A random winner will take home a complete New Balance Kit: the New Performance short and Tonic Crop, plus a pair of New Balance kicks of your choice.

What do you beeline for in your kitchen when you’re in your running gear? Let us know and you’ll look much more stylish, in your New Balance outfit, as you suck down your next gel or piece of toast or glass of chocolate milk or…

257 Comments leave one →
  1. Caroline Eakle permalink
    June 16, 2010 12:26 pm

    Before coffee (I know I know) water and banana
    After banana and water..No citrus or else….

  2. June 16, 2010 12:31 pm

    I’m definitely a banana girl, and can’t eat much else. My stomach hates me on most days, but we’re starting to be better friends. My favorite post-run snack is a Thomas’s thin everything bagel with cottage cheese on top and a huge glass of chocolate soy milk. Yum!

  3. maggie permalink
    June 16, 2010 12:32 pm

    Very sensitive stomach (nausea). I have a 1/2 banana and a sip or two of OJ or a 1/2 of a piece fo raisin toast. Can’t go on an empty stomach but can’t pound coffee and cereal at 5:30 am like my amazing friend Kate can.

  4. Melissa permalink
    June 16, 2010 12:32 pm

    I normally don’t eat before I run, unless the mileage is over 16. Random, I know. I’m not sure why 16 but it works for me. I usually have a piece of whole wheat toast with a little peanut butter and nutella. Gu on an empty stomach would leave me squatting by the side of the road…and where I run, little coverage!

    After a run? I’m all about the chocolate milk. I had a nutritionist/endurance athlete tell me it’s the best replacement drink after a run so don’t spend the dough on all the fancy stuff. At first, it seemed gross..really MILK after a 14 miler? But I tried it and it tasted great!

  5. Tiffany permalink
    June 16, 2010 12:34 pm

    One chewy granola bar is perfect for most runs, but if I’m really tired (we have a new baby and a three-year old who regularly wants me to sleep with her in the middle of the night), I’ll sip some diet coke before I head out.

  6. June 16, 2010 12:37 pm

    I’m lucky to have a stomach of iron, but only for whole food. No Gu or bars for me: thats when I’m running for the port-a-let. Pre race or long run: oatmeal, hard boiled eggs (2-4), & an avacado. Weird? maybe, but my best formula!

  7. June 16, 2010 12:39 pm

    and definitely my home made chocolate milk (make it with cocoa powder, sugar, & cinnamon) after!

  8. Rachel permalink
    June 16, 2010 12:41 pm

    If I am running in the morning, I only eat before a run if it is a longer (over 6 mile ) run, if it is shorter, I run on an empty stomach. (side note, most of my runs are on my lunch hour, so I have a regular breakfast and coffee in the morning and then stop all water/food intake an hour before I run).

    An hour before my run (any later I get side cramps) I have a peanut butter and grape jelly sandwich on a sandwich thin with a small glass of water.

    After my run, water, coffee, egg substitute with low fat cheese on a sandwich thin.

  9. Julie from PDX permalink
    June 16, 2010 12:41 pm

    Ask SBS, but I am queen of GIDS (gastro-intestinal distress syndrome) when I run, whether it be a 5 miler or a 15 miler. So, I went to a naturopath and now I have successfully staved of my GID for 2 marathons and a half dozen half marathons. Yay!

    Before: smoothie ONLY since liquid is easier to digest. The smoothie is made of lowfat plain yogurt, frozen blueberries, banana and a small amount of whey protein and water. Then I have 2-3 endurolyte tablets and 1 caffienated cliff shot (can’t have coffee – too acidic – so this helps keep the headache away).
    During: cliff shots!
    After: TJs whole wheat naan with raw almond butter + Recoverite (protein recovery drink). I get coffee a couple of hours later after my digestive system has mellowed.

    So far, so good. Not being able to have coffee is the hardest part, but if I slip up and have coffee, I definitely feel miserable on my run.

  10. June 16, 2010 12:42 pm

    Peanut butter and Jelly seems to travel well and not upset my weirdo stomach….I am the chick who is gagging a banana down pre-race…I love Nuun, I get cramps in my legs and nuun really seems to help me with the lack of potassium. But nothing hits the spot like a PBJ and the greatest part about it is I cannot eat PBJ at any other time..in fact can’t stand the thought…but before a race or after a long run…delicious!

  11. June 16, 2010 12:45 pm

    Before: one slice of 100% whole wheat bread toasted and smeared with about a tablspoon of natural peanut butter, a small gala apple and a small glass of water.

    After: just water, unless it was a run around 5 miles or longer, then I’ll have some type of sports drink as well. It’s usually an hour or two after a run before I feel like eating anything and I have never run such a long distance that I needed to eat something soon afterward.

  12. Tryna permalink
    June 16, 2010 12:45 pm

    Before my runs I swear by toast with peanut butter, slices of banana and honey drizzled on it. Sometimes I can’t finish it, but I get all I need even for long runs. Usually I GU every hours depending on the distance. Then when I get home, the best for me is a Protein shake with almond milk, peanut butter, banana and protein powder. I’ve just started using Hemp protein powder and although it’s pretty grainy I kind of like it. Am going to try vanilla next time because the chocolate flavor I got last time isn’t great.

  13. KarenM permalink
    June 16, 2010 12:48 pm

    Before my morning run, I’ll have some toast with PB on it or if I’m really crunched for time, 2 Fig Newtons. And a big glass of water. After my run, I’m with the chocolate milk crowd. If I have time, I’ll make a smoothie with chocolate soy milk, a banana, ice, and a little PB. Yum!

  14. Rebecca permalink
    June 16, 2010 12:49 pm

    Before my run in the morning I always have 6-8oz. of coffe with milk, a banana, and either a Luna Bar or a Lara bar. I can’t run on an empty stomach and coffee is a must since I have to get up at 4:30 in the morning to run. When I get home I drink lots of water, more coffee, and have a bowl of Kashi or instant oatmeal, and chocolate milk if my kids haven’t discovered it hidden in the back of the fridge. A friend just introduced me to Honey Stingers, which I prefer on my long runs to GU..Gag!!

  15. June 16, 2010 12:51 pm

    I normally don’t eat before a run. But if it’s over six miles, I’ve been eating SportsBeans before. Banana and mangosteen juice after. Then my homemade granola for breakfast (recipe on my blog) with banana, strawberries, and blueberries.

  16. June 16, 2010 12:51 pm

    Depends on length and difficulty of run.

    Before: couple sips of coffee, Lara peanut butter or apple bar. If it’s a long run, especially on trails, I will have something salty like chips, yes, chips for breakfast. I have to hide them from the kids in my running bag.

    After: lots of water, jalapeno bagel with hummus, tomatoes and tabasco is my favorite, veggie burger fully loaded is also great.

    During: gu, water, chips, gummies, nuts, raisins, pbj sammy. These are all great on longer trail runs. Learning to eat real food going long.

  17. Gen permalink
    June 16, 2010 12:56 pm

    I am a banana girl my kids laugh because it seems that I am always pulling a banana out of somewhere.

  18. Susan Riley permalink
    June 16, 2010 12:57 pm

    I have coffee and a small bowl of cereal with 2% milk about 45 minutes before I run. Afterwards, I usually have a small glass of chocolate milk & a banana or some sort of bread-like carb (bagel, english muffin, etc).

    I too have a sensitive stomach and if I vary from the pre-run scenario, then I have to only run on the treadmill so that I can be close to a bathroom!

  19. June 16, 2010 12:58 pm

    Jumping on the banana bandwagon. I have to squeeze my run in before kiddos get up, and the bananas are on the counter. I quick grab one as I head off to run. I’m not a long distance runner, so it’s all I need. After, water, water, water. Then once the kids are off to school, coffee and some sort of egg-white concoction. And coffee. Did I say coffee?

  20. Beverly permalink
    June 16, 2010 12:59 pm

    I also tend to run mid-day. I usually drink a glass of FRS and 1/2 a banana a hour before the run. If I run more than a hour, I take one e-gel packet for every 45-60 minutes of the run. After the run, I drink an eight glass of About Time protein shake. About 30 minutes later I eat a lunch high in protein. When I do run in the morning, and before races, I eat a bowl for organic oatmeal with 1/2 a banana and a glass of FRS about a hour before the run. Running on an empty stomach doesn’t work for me. Sometimes even this light a meal gives me some stomach issues but not enough to keep me off the road.

  21. Stacy permalink
    June 16, 2010 1:02 pm

    For my shorter weekday runs when I just wake up & go, I do 2-3 Gu Chomps. They work better for me than the Gu gel and I can’t do the Cliff Blocks or Shots. For my long runs I have a banana, Nutri Grain breakfast bar & half of my mocha about an hour before, then 2-3 Gu Chomps before I start. Right after the long run I will have another banana & the rest of my mocha (chocolate milk & caffeine 🙂 until I can get something more substantial to eat, I’ve been running with a group for my long runs, so usually away from home. When I am home I will have a couple scrambled eggs (we have chickens so they’re fresh) & wheat toast, maybe yogurt too.

  22. June 16, 2010 1:07 pm

    While training for the NYC marathon, I was like you: hardly ever hungry first thing in the morning, and my tummy doesn’t like much of anything. But, on those 8+ mile training runs, it needed something, and the right thing made all the difference. My go to pre-long run snack? One cup of coffee with two splendas and a little bit of sugar free coffee mate cream, plus two fig newtons, or four if I was feeling especially hungry. This always seemed to be perfect to get me through those long runs, and then a little low cal Gatorade during my last 5ish miles always gives me the extra “oomph” I need to make it home. Now about that New Balance running gift, send it on over!

  23. Lisa Zieger permalink
    June 16, 2010 1:26 pm

    I have yet to perfect this as my stomach is sensitive AND I get hungry about every 2-3 hours, but it seems like a 1/2 banana or apple about a half an hour before a run is a safe bet. I typically run over my lunch hour, so I try to time this all well, then follow my run with whatever leftovers I’ve brought for lunch — I aim for a combo of lean protein, lots of veggies, and a few complex carbs. And lots of water all day long.

    Kashi’s dark chocolate cherry chewy granola bars are a good pre-run bet, too.

  24. Amanda D permalink
    June 16, 2010 1:29 pm

    If my house has food (which is a challenge at times), a banana and 1/2 of dry cheerios, with a swig of Gatorade watered down…. normally on my daily runs (5-6 miles) that is more than enough food. I run into trouble on long runs– not because I am hungry, I can’t keep things down lately. I’m starting my experimenting here this weekend, shall be interesting.

    After a run– gatorade (room temp) or crystal light (room temp)–I can’t eat right after a run, but during my run, I can dream up some really good meals… I mean, mouth watering good meals, but just cannot bring myself to eat right after a run.

    Happy Running!

  25. Katie permalink
    June 16, 2010 1:32 pm

    As much as I’d like to believe that I have one of those spiffy iron stomachs, past experience has taught me to tread lightly. Mornings for a 6+ miles are Gu Chomps with caffeine and maybe a banana; any run shorter than 6 miles is one slice of whole wheat toast with PB and 5oz coffee with milk (more than that will have me running for a bathroom many times during the run). During runs longer than an hour I’ll have Gu’s and Poweraid (orange). After, chocolate milk is the best, followed by an Egg Beater omelet with cheese, tomatoes, broccoli, turkey bacon and mushrooms – yum! On a side topic, I’m intrigued by the people above who said they run on their lunch hour. I have would love to do this, but am stumped as to how to avoid sitting at my desk for the rest of the afternoon as a steamy sweaty mess.

  26. June 16, 2010 1:33 pm

    Before a run, I usually have water. I run in the evening and I typically have dinner about an hour and a half before… so I don’t have a snack before I leave.

    After, I always have more water and a banana. Sometimes an orange!

  27. Debra permalink
    June 16, 2010 1:33 pm

    Shorter runs, which usually start around 4:45, I have just a cup of coffee with milk. When it’s a later morning run and I have time for food to digest a little, a banana and either a white english muffin with almond butter and jelly or instant oatmeal with chia seeds, almond butter and maple syrup. I try to get some chia gel mixed with water in too.

    Right now, since I’m training for a 12 hour trail race, my eating during my long runs is experimental. I eat almond butter and jelly sandwiches on white bread, m & m’s, jelly belly espresso jelly beans, sports beans, gu gels (espresso love, chocolate and vanilla), Cliff Mojo pretzel & pb bars, pringle chips (not healthy but salty and because of the way they are packaged you can grab a handful and go), pretty much whatever sounds good. I’ve done well with it so far. Never thought I could eat real food on the run. The sandwiches I have to walk and eat. Have yet to coordinate eating them, running and being able to breatheat the same time. I have the same issue with gels too. I drink acclerade mixed with chia gel. The chia gel helps to coat the stomach, thus the reason for drinking it before I start running. OH and I have started to take S Caps. One when I start my run and one each hour of running.

    After a long run a Starbucks grande latte with nonfat milk and a chocolate milk. I’m not a big soda drinker but since I’ve been training for my first 12 hour trail race lately I’ve been craving a Coke after so I go with it. Followed by lots of water throughout the day.

  28. Alice permalink
    June 16, 2010 1:35 pm

    I like natural/homemade things but I am one of those people who must have food in my stomach to run. Earlier this year while I was training for my first race ever (a half-marathon that I completed in April right after my baby turned 6 months old) I came up with a great solution, Running Cookies. My husband who was training with me has a harder time with eating and running, but he has a ‘dessert belly’ which always will happily except food. I took my standard high fibre oatmeal chocolate chip cookies and stuffed them full of nuts, flax seed and dried fruit to add extra goodness on the go. Then on days where we had to run +15km we would each take 2 of these cookies in a ziplock bag so when we started to feel a bit drained you could pull them out and eat it all at once, or break off pieces in stages. It took a bit of work to get them right but now I swear by them and always have some in the freezer for days when I need a good long run, and something to get me through it.

  29. Andrea permalink
    June 16, 2010 1:41 pm

    Longer runs I will eat oatmeal made with water and sweetened with Agave. Short runs- nothing. I always, always have coffee, no matter what. I try to drink a glass of water, but find I have to pee alot while running. After giving birth to three kiddos, bladder control is not at it’s best. So I atleast try to drink an hour before to try to solve that problem.
    After running either oatmeal or carnation drink mix. Maybe some kind of sports drink. Sometimes I drink water with concentrated cherry juice (1 tbsp.). It is suppose to help with inflamation. I found that it helps with my bad knee!!

  30. Priscilla permalink
    June 16, 2010 1:43 pm

    BEFORE – Always a banana, if it is a longer run, it is chased by a couple (or 4) fig newtons (the whole foods 365 ones are great).
    DURING – Luna moons or if I am feeling cheap my daughter’s fruit snacks. Sometimes Gatoraid if I carry a bottle (I plan my runs around water fountains if possible)
    AFTER – Plain yogurt and and GoLean Crunch cereal, or a homemade smoothie (yogurt, frozen fruit, soymilk, another banana). If it is cold, I have oatmeal with blueberries. Irish breakfast tea!

  31. Leane permalink
    June 16, 2010 1:52 pm

    not much new or exciting here…
    before short runs (30-45 min)–1 cup coffee w/ spenda and sugar free hazelnut coffeemate, few sips water
    before longer runs (45+ min)–coffee, pb toast w/ banana slices or lemon zest luna bar and a banana (no dairy before run)–nothing during runs, but I rarely run more than 90 min.
    after run–oatmeal swirled with Justin’s maple almond butter and bonnie maman blueberry preserves (a pbj w/ but oatmeal instead of the bread), more coffee, water

  32. Julie Fredericks permalink
    June 16, 2010 1:52 pm

    For a run of less than 6 miles, if I am running first thing in the morning, I don’t eat. For breakfast afterwards I have my usual bowl of cereal (Trader Joes Gluten Free granola) with half a banana and rice milk or one egg, over easy, on one piece of toast (love Udi’s gluten free bread) with sliced avocado and salsa.

    For a longer run, I try to eat at least 30 minutes before heading out the door, but I really don’t have too many problems with food in my belly. I either have half of my usual bowl of cereal or make some oatmeal up. In a pinch, if time is too tight I just grab a banana.

    One of my old favorite breakfast was a toaster waffle with almond or peanut butter and sliced peaches on top – peach season is right around the corner so you should give it a try – delicious!

  33. Lynn permalink
    June 16, 2010 1:59 pm

    BEFORE

    All training runs/races: a bowl of Kashi GoLean Crunch with skim milk and a banana. Or, 1/2 a whole wheat bagel with peanut butter and a banana. I eat at least 30 minutes prior to starting my run.

    Race day: add a tall latte from Starbucks. Yum!

    DURING

    Less than 5 miles: nothing but sips of water.
    More than 5 miles: Tangerine Power Gels every 3 or 4 miles and water.

    AFTER

    Chocolate milk. It’s fabulous after a run! If it’s a long run (more than 8 miles) I’ll replenish with oatmeal, yogurt, and fresh fruit instead. And water!

  34. Koby permalink
    June 16, 2010 2:03 pm

    Pre-Long-Runs (8-21 Miles Weekend Mornings) – I Run w/Group, so I eat Breakfast before I leave (Steel Cut Oatmeal/Flaxseed/Glutamine/Casein Protein Powder). 1/2 Hr Before Run (Max Muscle Mix-FBX/High5 Protein/Max ACM)

    During Run – Nuun/MaxMuscle XTR – Runs over 11 Miles (Clif Shot Bloks at Hour Intervals)

    After Run – MaxMuscle – ARM (Recovery Drink-Carbs & Protein)

    During the Week (Shorter Runs 30-60 Minutes) – Run after Dinner (I eat before then feed the fam & run out the door :))(Chkn/Veggies)/Nuun & XTR During Run/Scoop Protein Powder After

  35. Jenn permalink
    June 16, 2010 2:08 pm

    Before–wheat toast and some PB or almond butter.

    After–depends on the length of the run. Definitely nuun (orange ginger), Greek yogurt, and either a wheat bagel with an egg and cheese or just chocolate milk.

  36. June 16, 2010 2:10 pm

    I’m just starting to get into early morning running. So far, I haven’t eaten anything before my runs (30-35 min @9:30 pace). If I happen to be doing a longer run, I try to eat oatmeal and a banana before I go. Those short runs start about 5:45am and I am just not hungry yet! I find that I definitely need a good balance of carbs & protein for breakfast after a run. Yogurt or peanut butter or eggs are the protein and then whole wheat toast or oatmeal.

    When I run late afternoon, I try to have a snack about an hour before running–a Fiber One Bar, a banana, some almonds…something like that.

    I can’t run on too full of a stomach. I feel like I’m running with a lead weight in me! If I’m running in the evening I’ll eat a small snack before the run and have dinner after I get back.

  37. OtherJulie permalink
    June 16, 2010 2:18 pm

    Hmmm…for training…peanut butter on graham crackers (or toast) with banana

    for pre-marathon…peanut butter on bagel plus bananas

    During race – I find gu and all that icky…I like gummi bears and maybe some pretzels.

    Coffee…any time is good for me!

  38. June 16, 2010 2:19 pm

    Before shorter runs (anything less than 45 minutes) I prefer to basically run on empty…water and coffee. My stomach is super-sensitive and I don’t feel like I need the extra fuel pre-run for those shorter runs, but I do always try to have water with me/on the route especially in the summer heat.

    For longer runs I finally figured out the formula that works best for me – through a LOT of trial and error. Pre-run a half banana or half a luna bar (peppermint stick is my favorite) plus the usual water and coffee. During my runs the only fuel that does not make me feel 1)nausea, 2)like there is a bowling ball in my tummy or 3)like I have to hide behind the nearest bush/find a toilet is Energy Gel Blasts by Power Bar (raspberry flavor). I eat those and also drink water and mix in a little gatorade too. After a long run my stomach needs some time before a solid meal but I recently learned that a latte is actually a good recovery drink so I am starting to try those (with soy milk, because dairy is not my friend).

  39. June 16, 2010 2:22 pm

    I start pretty much every race day and any morning run day with a PB&J. I have a somewhat sensitive stomach and this is one thing that sits well. If it’s more than two hours since I last ate, I’ll grab a banana for a run. When I get home, I head for a big glass of chocolate milk if it’s been a really long run or a glass of nuun if it’s been a short one.

    I’m pretty boring LOL.

  40. June 16, 2010 2:23 pm

    i run in the am and every morning i eat oatmeal with fruit. i ran in the afternoon once on the weekend and it was after i had brunch, things did not go well. i like to stick to what i know works.

  41. June 16, 2010 2:24 pm

    Bananas before, choc milk (light on the choc) after… I have a sensitive stomach, and on long runs I do try to adjust myself to taking gu. My *sometimes* meal before a really long run or after is an eggo frozen waffle: lowfat, nutrigrain with a smidge of peanut butter and 5-10 chocolate chips down the center so I can fold and eat as I get ready for the day. 🙂

  42. Alison permalink
    June 16, 2010 2:25 pm

    Not much unless it is going to be a long run and I know I will need something. Then it is a small bowl of bran flakes or a granolla bar. Never could stomach the gu, I don’t even really like gatorade, but will drink it when I know I need some calories during a run.

  43. June 16, 2010 2:29 pm

    I don’t like to eat early in the morning (which is when the majority of my runs are) but I’ve found that I run out of gas if I don’t eat something. Usually, that means a banana and some water. My long runs aren’t very long yet, so I’m perusing here for ideas…after, it’s chocoalte milk.

  44. June 16, 2010 2:30 pm

    Banana while my coffee is perking. Then two cups of coffee. After run, I eat a fruit juice popsicle and ice my legs. Light lunch of a salad with my favorite Trader Joe’s dressing – Cranberry Walnut Vinagrette. It seems that about 5-6 hours after run – I am starving and will make a sandwich or snack before dinner. Today, I had cereal for breakfast and THANK THE UNIVERSE my neighbor was within walking distance and home to let me in and use the facilities! NO FUN!

  45. June 16, 2010 2:31 pm

    this is a consistent place of learning for me… i am still trying to sort it out. recently, coffee and 1/2 a toast cinnamon raisin english muffin with a bit of salted butter seems to work. post-run, i generally like to end my runs at starbucks (ask my run group) for a grande soy latte. and head home for the other 1/2 of the muffin, which has usually been eaten by a baby, dog or husband.

  46. June 16, 2010 2:33 pm

    Still trying to find the right combo…but lately a banana and maybe a whole wheat bagel with cream cheese adds the right amount of bulk without overloading my system. On a quick, maintenance run I can even get out there straight from bed (as long as I don’t wake up hungry) and then have breakfast first thing when I walk in the door. I need to try those nuun tablets…several people have mentioned them…

  47. June 16, 2010 2:33 pm

    i once thought i had a stomach of steel, but now i realize i do not after suffering severe runner’s trots lately. i think it is related to what i fuel with during runs and eat before runs. i used to eat an egg mcmuffin before long runs, a GU pack just before starting and a GU pack every 5 miles. now i eat a bowl of oatmeal before running and right now i am experimenting with fig newtons during the run and adding electrolytes (either Nuun or GU brew) to my water. and drinking LOTS of water to keep hydrated during these brutally HOT days. i think the GU is simply too much sugar in my belly while running. i would be fine during the run then immediately after the run ended started the abdominal pain and multiple trips to the potty and that would last for the remainder of the day. i normally drink good ol’ chocolate milk after a run, but am testing out GU recovery brew right now for post long runs.

  48. Heather permalink
    June 16, 2010 2:33 pm

    My runs are at 3pm on the weekdays so I eat lunch at 11 and a small snack at 1:30-2 (usually an apple and a spoonful of peanut butter). After my runs I make dinner and we eat at 5:30.

  49. Joleen permalink
    June 16, 2010 2:34 pm

    Banana, Gu (or my new favorite Shot Blocks they have all organic ingredients.) I also do plain coffee with a little cream and a breakfast cookie to get a movement going BEFORE I hit the road. Depends on how I feel, I am nauseous in the am a lot and can’t tolerate much. Yogurt smoothie for recovery is the best!

  50. leisa permalink
    June 16, 2010 2:37 pm

    a protein shake made with frozen fruit yumn

  51. June 16, 2010 2:39 pm

    Chocolate milk and a banana! 🙂

  52. Laura permalink
    June 16, 2010 2:40 pm

    I help myself to a 1/4 cup of raw almonds and water! If almonds are nowhere to be found, a banana or a little peanut butter is ok. Anything else in my stomach equals nothing but trouble!

  53. Kristyn G permalink
    June 16, 2010 2:43 pm

    a nice fresh fruit smoothy

  54. June 16, 2010 2:43 pm

    Pre: Banana and water
    Post: Chocolate Milk

  55. KIm permalink
    June 16, 2010 2:43 pm

    Before a run of less than an hour, a cup of coffee with fat free creamer and a glass of water. For a longer run, 1/2 a Power Bar, along with the coffee and water. After, either a smoothie made with one cup of light vanilla soy milk and a frozen banana or whole wheat toast with natural peanut butter and a sprinkle of dried cranberries. I also dring 1/2 a bottle of Gatorade G2 after any run.

  56. Kati permalink
    June 16, 2010 2:44 pm

    I’m just starting to run, and RLAM has been a great inspiration! Since I’m so new to running, I’m only at about 3 miles (I’ve never run before…how embarrassing in front of all you amazing marathoners!) and I know you say you don’t have to eat before short runs, but I do because I am always hungry when I wake up. I like to have a mini Clif bar and lots of water. It’s whole grain and only 100 calories- perfect for a short run.

    • Caroline permalink
      June 16, 2010 2:51 pm

      Hi there!!! I am no marathon runner…I am in the same boat as you dear!! running 5 k races for now and next up will be my first 10k…babt steps right?!!!! you are not alone!!!!

      • Kati permalink
        June 17, 2010 12:19 pm

        Thanks, Caroline! It’s great to know there are other beginners around here 🙂 Good luck with your races! My first 5K is August 5th…looking forward to it!

  57. A M permalink
    June 16, 2010 2:44 pm

    Irish oatmeal, greek yogurt, and a banana mashed together for long runs. On race day: scrambled eggs at home and then a red bull and cinnamon sugar donuts near the starting line. Sounds gross but has become a tradition after P/R-ing a race.

  58. June 16, 2010 2:45 pm

    I totally run the gamut. I eat whatever I feel like eating, considering whatever run I’ll be taking. Today, it was a shared-with-my-husband smoothie made with strawberries, goji berries & a banana. Sensing what the heat would do to me, I popped 4 Caffeine watermelon Sports Beans on my way out the door! I ended up running almost 5, and with South Louisiana heat/humidity, that is really good for me! Running def kills the appetite, so something light is in order – I usually eat a little bit of fruit (half a banana) or a Synergy Kombucha drink…any flavor will do.

  59. Rene Whiteley permalink
    June 16, 2010 2:48 pm

    I am obsessed with Eggo high fiber waffles with almond butter and Nutella. While running I like the strawberry Heed and Rasberry Hammer Gel (for my long runs) and when I get home I will have a chocolate milk a lot of times. I have to admit I am addicted to the greek yogurt with Kashi Go Lean Crunch. I could eat that 3 times a day.

  60. Jolene permalink
    June 16, 2010 2:48 pm

    I love to drink just water and a banana before a short run. Before my long runs I like to drink water and a banana with some peanut butter. I take energy chews for along the way. After my long runs I love a good smoothie with Mango, Kefir, Almond milk, banana, fresh coconut, pineapple, and just a smidge of instant oatmeal. That type of smoothie is super yummy and good post run fuel. I also drink a ton of water mixed with a Banana Nuun. I do have belly issues during long runs so I have to be careful how much I put in my belly prior to the run. Sometimes I even stoop to taking an Immodium because my irritable bowel syndrome does kick in sometimes during long runs and I like to avoid that.;)

  61. Maria Fruscello permalink
    June 16, 2010 2:48 pm

    Pre-run, I always have the same thing. A whole wheat bagel with peanut butter on it and a banana. During run, I love Gu (Chocolate Outrage or Mint Chocolate).

  62. SherryG permalink
    June 16, 2010 2:49 pm

    I’m a walker (running would require me to wear the $1,000.00 knee brace I got after the ACL repair). My fav smoothie for before the workout is a simple one of frozen banana chunks and skim milk: 1 cup milk & chunks equal to one whole banana. Blend til drinakable and then go. I like Propel water afterward (I got hooked on in while rehabbing the knee, trying to stay hydrated during one hour physical therapy sessions).

  63. Grainne Keogh permalink
    June 16, 2010 2:50 pm

    Coffee and a banana for my short runs of 5-6 miles, before my longer runs which are now 9-12 miles as I prepare for a half marathon, 2 slices of ezizekel bread with ICBNB Spray or TJ’s Whole Wheat Blueberry Oatmeal followed by Egg Whites mixed with Grilled Cheese!!

    POST RUN – Normally a half an everything bagel and low fat cream cheese and everyone forgot to mention – my beer of choice after a long hot sweaty run – Corona Light Ice Cold with lime after a nice cool shower and dry comfy clothes!!

  64. J Hoyord permalink
    June 16, 2010 2:50 pm

    Prerun – string cheese + 1/2 of a Thomas bagel + 16oz h20. Oh! And a few swigs o’ Mt. Dew :/ Postrun – Before I LR I make a triple-decker turkey and provolone sandwich on wheat. Perfect 4:1 carb:protein ratio! H20, H20, H20!!

  65. Cathy permalink
    June 16, 2010 2:50 pm

    Morning runs: toast with peanut butter…maybe 1/2 bananna
    Evening runs: whatever was for dinner that night (taco night is a killer)
    Post runs: I don’t end up eating anything…only now am I starting to think I should be refueling…I’m lucky if I remember to drink a full glass of water!

  66. June 16, 2010 2:51 pm

    my FAVORITE pre run or pre race meal is a Chocolate pepermint stick LUNA bar! YUM!

  67. June 16, 2010 2:51 pm

    I have found over the past ten years o’ marathoning, my gut issues have gotten markedly worse. I spent the better part of post-race St. George dealing with E.R. worthy horrific intestinal issues. (shudder) So now I have to tread very, very carefully with regards to eating anything. So far the only things I can handle pre or during long runs are Amy’s Organic Bunny Chews (yeah, the kids gummy bunnies). I ran Boston on three packs of those bad boys and had no issues.

    Post race or long run I can’t eat for at least an hour but when I do, a banana with peanut butter is my go to fuel.

  68. June 16, 2010 2:53 pm

    Early morning runs usually a bananna for some fuel. Hard weekend afternoon runs are usually rewarded with Ice Cream!!

  69. Molly permalink
    June 16, 2010 2:56 pm

    Before a run – which is usually 5 a.m. – I eat homemade sport gummies. Found a recipe for homemade gummies and adapted it to use Gatorade powder (and works with many other powdered sports drinks):
    2 packets Knox unflavored gelatin
    5 TBSP Gatorade or sim. sports drink powder
    1/4 to 1/3 cup hot water

    Mix and let it sit for about 10 minutes; then s\heat it on the stovetop until it is melted but not boiling (stir frequently!); pour into silicone cupcake pan (minis or reg). Let them sit for about an hour. Pop them out and store in a dry container. Toss with a pinch of cornstarch if they seem sticky. They end up being about 40-50 cals and have some sodium and potassium in them. I eat 2-3 before a run and also eat them on rides. Love them gummies!

    Post run – coffee and…anything that fills the gaping hole. Homemade muffins are a big favorite or breakfast burrito.

  70. Lee permalink
    June 16, 2010 2:56 pm

    I do have a sensitive stomach, but this year I found something that works for me. I have yogurt with fresh fruit and a little granola sprinkled on top. If I stick to that I don’t have to stop running because of nausea or a stomach ache. After a run I go for the chocolate milk, or Trader Joes Sesame almonds and dried strawberries.

  71. June 16, 2010 2:58 pm

    Before I run, if I’m going more than 6 miles, I have to be super careful… not too much fiber, no dairy at all. Because of this I’m sort of an OCD freak. Usually I just smear a half a banana with a tablespoon of PB. I like to drink quite a bit an hour before I run, and then wait until 15 minutes before the run if I’m planning on drinking more. And, if I’m going to have coffee, I better have it an hour before the run.

    After I run I have some NUUN, and some kind of easy meal. Typically it’s other half of my banana with half a bagel, or a half a sandwich (again with peanut butter), or a serving of greek yogurt with lowfat granola sprinkled on top.

  72. Debbie permalink
    June 16, 2010 3:01 pm

    I like a cup of Earl Grey tea with a tiny squirt of honey and a big splash of non-fat milk. My stomach doesn’t feel light with any more than that!

  73. Loydene permalink
    June 16, 2010 3:02 pm

    I have just started … “running” …. tho’ I don’t know that “running” is the proper word or a very good description of what it was I was doing. Moving my feet faster, pumping my arms, moving a bit faster than I can usually walk … and sucking air. It wasn’t pretty … but I’m counting it as a “run” (under a personal definition!)
    And .. since I’ve just started … the thing that really sounds the best as pre-“run” fuel is Baskin Robbins Cookie Dough Ice Cream — but I read that isn’t really what you mean! So — I’m going to carefully consider your choices… so that if I win, I could actually, some day, wear a crop top in public!

  74. Kerry G. permalink
    June 16, 2010 3:04 pm

    I’m a can’t eat much before I run girl, but sometimes I’ll have a banana and a some almonds. I like chocolate milk for a post run boost. Also, that greek yogurt is so delicious.

  75. Sarah permalink
    June 16, 2010 3:04 pm

    Before a run, I plenty of water & afterward eat a banana & glass of milk (and more water!)

  76. Jenn permalink
    June 16, 2010 3:05 pm

    Before I always go for toast with peanut butter and a glass of water. After I usually just want water and maybe a bagel.

    When I was a marathon runner I used to get runner’s colitis. To help with that I used to take Immodium before a long run. Probably not the best plan, but at least it got me through without too many issues!

  77. Rhonda permalink
    June 16, 2010 3:05 pm

    I’m not running more than a 1/2 hour so when I get up I drink a cup of green tea and eat a granola bar. Post run I love oatmeal and yogurt. If I’m running later in the day, I like to eat lunch when I get back. I also drink while I”m running–that’s new for me since I completed the Avon 2 day walk in DC in May, and understood the importance of hydration. Now it’s more psychological–I think that I have to hydrate and am used to carrying around a water bottle before, during and after.

    BTW, I’m a BIG NB fan–shoes, tanks, shirts, socks, shirts, bras–I wear it all!

  78. June 16, 2010 3:06 pm

    I’ve only become a breakfast eater since starting my half-marathon training several months ago. Before that, didn’t really eat much except leftovers off the kids’ plates until lunch time — bad, I know. Now, for weekday runs of 6 or fewer miles, I still don’t eat much — maybe half a banana or a handful of raisins or cranberries — before heading out. Then I have scrambled egg whites, toast and tea or coffee when I get back.

    Longer run days I rely on oatmeal with peanut butter, or toast with pbj. I’m pretty sure I’m going to try a 1/2 a pbj before my half marathon on the 24th. BUT … I’m nervous because I got sidelined with bursitis about two weeks ago and haven’t been able to run, and so couldn’t test out my nutrition and hydration options on my final two long runs, which should have been 11 and 12. Oh well, I’ll be winging it a bit, but generally oatmeal and pbj sit well with me. And hopefully nerves won’t get to me too much that day!

    Oh, and chocolate milk for sure when I get home.

  79. Barbara Brown permalink
    June 16, 2010 3:07 pm

    Before I go, I drinks lots of water … then I eat breakfast when I get back which is usually an english muffin with peanut butter and honey and more water.

  80. Penny G permalink
    June 16, 2010 3:07 pm

    I love the fiber and carbs in either the Kashi Chocolate Chip Cranberry Bars or the South Beach Peanut Butter bar. Gives me a little kick but not too much weight in the stomach. After, I am all about water and more water. I can’t really hydrate too much before I run – me ‘ole bladder can’t take it.

  81. Amanda permalink
    June 16, 2010 3:07 pm

    I always eat 1 piece of whole wheat toast with peanut butter, honey and cinnamon. 1 serving of Spark for a little energy boost. I do have stomach issues, but I have got it timed out- that I eat the toast- drink the spark and hit the bathroom when I walk in the gym doors- and my stomach is happy to run the day away. Post run is apple w/ dash of peanut butter or yogurt with raisins and a lot of aqua. Have to be really careful when using energy gels- they tend to come out just as they went it- very hard on my stomach- eating 1/2 pack or so at a time seems to help. During my first 1/2 marathon in the back country roads while it was snowing I had run off course to “visit” the grain bins. I learned to not eat the gel so fast….despite the detour I still beat the lady I had been running with!

  82. Marisa permalink
    June 16, 2010 3:07 pm

    One or two rice cakes with peanut butter, plus a banana. I tried to be cool and do the Gu thing, but I just cannot handle the texture…I’ve newly discovered the Clif Shot Blocks and a package of those before a race or a run longer than an hour does me mighty fine.

  83. Becky permalink
    June 16, 2010 3:09 pm

    Pre run I will have a banana and post run just water, or if I feel I need more, I will have some chocolate milk.

  84. Robyn permalink
    June 16, 2010 3:12 pm

    Before: Banana….it’s the only thing I can handle. After, either a peanut butter and jelly sandwich or some scrambled egg whites, with tomato, mushroom, diced ham and cheese (when time allows)….and Powerade 0…..

  85. June 16, 2010 3:13 pm

    I don’t have a true routine since I’ve only been running for a few weeks. Sometime I just have a yogurt. If my run will be later in the morning and I need more fuel I’ll do a toasted english muffin with natural peanut butter or almond butter. yummie!

  86. June 16, 2010 3:13 pm

    This is a fantastic question!

    When it comes to running, I do have a sensitive stomach. I once had to curtail any time plans during a marathon, due to the need to stop at the porta-potty EIGHT times in the first half. So, I’ve done a lot of experimenting on what works and what doesn’t for my stomach.

    First of all, I’m completely dairy-free. All the time. Used to be, I would be dairy-free the day before a long run. Then I moved it to two days. Now, after having some of my ‘short’ runs during the week interrupted with ‘issues,’ I’ve had to go completely dairy-free—and what a difference it’s made! I must admit, though, I really really really miss my post long run chocolate milk. Soy milk is just NOT the same.

    So now, here’s what I eat for fuel:

    Before: usually a banana with some natural peanut butter smeared on it. If it’s a really long run, like 15 miles or more, it’s two bananas. If my house is currently ‘yes, we have no bananas,’ then it’s a piece of wheat toast with peanut butter, but that doesn’t always agree with my belly after a few miles.

    During: LOVE shot bloks. Cran-razz is my fave. I have a hard time with Gatorade now, so I’m looking for something to take its place, in addition to the water I drink on long runs. Probably will try the Nuun on this Saturday’s 10 miler.

    After: A big ole bowl of oatmeal with margarine and sugar. OR—scrambled eggs and bacon. Yum!!

  87. realrellim permalink
    June 16, 2010 3:13 pm

    Before a run, I usually have some granola and rice milk or other kind of cereal. If there’s not time for that, I’ll grab a Luna or Clif bar. My favorite is the cool mint chocolate, especially before races. Often, I’ll only eat half of it if my stomach is feeling queasy and that works out fine.

    After a run, Clif or Luna bars are great if the kids are clamoring for attention. If I do have a few minutes, I like to snack on pita chips and hummus or I make a smoothie. My smoothie generally includes: rice or almond milk, pineapple juice (or water if I’m out), a banana, some frozen berries, handful of spinach/chard/kale, spirulena, ground chia seeds, peanut butter, and a little unsweeted cocoa powder, with slivered almonds on top. (Really, it tastes good!)

    I do have stomach issues. Today for example, I was dying of thirst after my 4-miler pushing the double jogger. Like a fool, I sucked down some chocolate soy milk and water. That was a mistake and it came back up a couple of minutes later. In general though, I try to eat light before running and stick to bars before a race when I’m already nervous. Even then, all too often I feel queasy before a race anyhow and I just chuck it up to nerves and/or being up extra-early. I’ve thrown up through both pregnancies, so I’m not sure there’s much to be done about it (i.e., if zofran and phenergen weren’t strong enough to keep me from throwing up multiple times a day while pregnant, I doubt there’s much to be done before a race either.)

    • realrellim permalink
      June 16, 2010 3:17 pm

      Oops! I forgot to add soy or coconut yogurt and protein powder often make their way into the smoothie too.

  88. Sue permalink
    June 16, 2010 3:14 pm

    Long runs on weekend? Absolutely must get up early enough to have coffee and let it work it’s “magic”. Otherwise there will be too much running into the woods! Pre-run food of choice? Bagel with a little peanut butter on it: carbs and protein to keep the engine running!

  89. Barbara permalink
    June 16, 2010 3:16 pm

    A little yogurt and a banana are great!

  90. June 16, 2010 3:18 pm

    I’m also pretty boring. I run early, early and don’t usually eat before I head out unless I’m going longer than 8 or 9 miles. On longer runs, I’ll usually take a power bar to chew on, I’ve yet to try Gu or the like, but look forward to doing so soon. Post run, I love chocolate milk and will usually go with a whole wheat bagel with pb for breakfast or oatmeal unless I don’t have time then a Cliff or Luna bar will come to my rescue.

  91. Amber permalink
    June 16, 2010 3:19 pm

    banana banana banana. afterwards, especially after a long sunny one, anything i can get my hands on, esp. bacon (and i’m a vegetarian).

  92. June 16, 2010 3:20 pm

    I run first thing in the Am, so most mornings I only drink water before I run. On days I do my long runs, I usually have crackers with peanut butter and honey! I also Love to have coconut water before and after long runs and races . . . it is like an all natural sports drink!

  93. lala permalink
    June 16, 2010 3:23 pm

    Banana, granola bar and water.

  94. Steff permalink
    June 16, 2010 3:27 pm

    I’m still in an experimental stage. I used to religiously eat wheat toast with natural peanut butter pre-long-runs. It was almost a superstition! But recently I have been experimenting, and you know what? It all works about the same!

    After the run–especially a long one–it’s a total free-for-all. I will eat anything in my path–watch out!

  95. June 16, 2010 3:29 pm

    Pre run: banana and half a whole wheat bagel

    Post run: pb&j!

  96. June 16, 2010 3:29 pm

    I am not a big morning eater. In the event I find myself doing a morning run I often reach for a slice of wheatberry toast with peanut butter and a glass of water. If I am doing an afternoon run I usually grab a Luna bar (ooohhhh Chocolate Peppermint Stick!) and more water.

  97. Misty permalink
    June 16, 2010 3:30 pm

    BEFORE: I usually don’t eat anything before my shorter (<5 mile) runs during the week which are first thing in the morning, though I do have coffee. My go to breakfast before a long run on the weekend is coffee and what we in our household call a "peanut butter cup waffle sandwich", similar to what Dimity eats – whole wheat waffle with peanut butter on one side and nutella on the other. SO GOOD.

    DURING: Nothing if shorter than 6 miles. I'm still trying to figure out what works best on longer runs. I normally drink gatorade and if longer than 10 miles, I'll also have some sports beans now and then to supplement. I really dislike all gels and even shot bloks. I can tolerate sports beans, but I wish they weren't so citrusy and sour (why don't they make the normal jelly belly flavors into sports beans???). I think I'm going to work on experimenting with more normal carb-rich foods and see if I can handle that.

    AFTER: I always crave coffee, so I usually have some kind of coffee, either a latte or an iced coffee if it's hot. Sometimes chocolate milk. I don't have any go to food after a run. I sometimes deal with tummy trouble afterwards, so that dictates what I do!

    Alice – care to share your Running cookie recipe??? 🙂

  98. June 16, 2010 3:33 pm

    I’ve tried a lot of things before long runs, and my new recipe has been very successful! I eat a bowl of CornPops and a yogurt for breakfast. I also am eating the Clif Shot Roks (peanut butter protein balls) on the run. They are GREAT. They don’t melt, they are sort of easy to eat, they don’t bother my stomach, and most importantly, they keep me going. I don’t know if they were even made for long runs, but they are working. I always try to do a protein shake when I get home with frozen berries, protein powder, greek yogurt and milk, but sometimes a cold shake doesn’t sound good (after running in all of this spring rain). I prefer a vegetarian turkey sandwich

  99. Terzah permalink
    June 16, 2010 3:36 pm

    My before-run go-to is pretty boring but really can’t be beat: a banana. But after a run (and heck, for any afternoon snack!) I love Siggi’s vanilla skyr (an Icelandic yogurt–even thicker and richer than Greek!) mixed with 1/2 cup dark chocolate chips. (Sort of) a virtuous dessert….

  100. Kelli Newman permalink
    June 16, 2010 3:36 pm

    If I can’t run in till after work, nothing gives my energy level a boost like a snickers bar. I have a stomach of iron, not too much bothers me. If the morning it has to be coffee and a bagel about a half an hour to an hour before I run.

  101. June 16, 2010 3:36 pm

    My every day post-run indulgence is a chilled Diet Mountain Dew! I love it and it hits the spot. I also pack them in a cooler fo rafter my races. I love it so much that my 2 yr old always goes to the mini fridge while I’m no the treadmill and without being prodded, he puts one next to the treadmill, so that it’s waiting for me when I’m done. How cute is that?! I then also find his toys in the fridge hours later. 🙂

    • Csaf permalink
      June 16, 2010 7:23 pm

      That is too stinkin’ cute!!

  102. June 16, 2010 3:39 pm

    Well, i really can’t eat before I run. I will have a cup of coffee and after a cup of vanilla Chiobani greek yogurt with dried cherries (or fresh fruit if I have some ….and the kids have not eaten it all!) and a sprinkle of berry BareNaked granola. All served with a tall glass of skim milk with Ovaltine (yes…that Ovaltine…a nod to my youth!) YUMSTERS! If I am REALLY lucky my husband will be up when I return from a long run and in the kitchen making scrambled eggs with choizo….breakfast burritos…double yummsters!

  103. June 16, 2010 3:41 pm

    Dimity, Oregon Chai! That might be my ultimate indulgance (because I drink it with WHOLE MILK *gasp*.

    My pre-long run fuel is usually a sweet potato. Many times I just cut them in pieces and toss it in the oven with some cinnimon then pop em like candy in the morning. Nuun always gives me a tummy ache when I run so its generally already in a sports bottle in the frigde for when I get home to drink in tandom with my smoothie (add protien powder that I’m currently out of) I think I’m going to try Pro5 orange/vanilla for my protien powder although anything chocolate or vanilla makes me happy.

  104. Jennifer Rennie permalink
    June 16, 2010 3:54 pm

    Pre Long Run – 1 small cup of coffee, 1/2 banana and 1 piece of toast or a weight watchers bagel with peanut butter.

    Post Long Run – a homemade smoothie with frozen strawberries, vanilla protein powder, and the other 1/2 of my banana. I often throw in other fruits depending on mood and what is around the fridge or freezer.

    I avoid most whole grain high fiber foods two days before a race. I love this post! So interesting to get great new ideas rather than always sticking with “old faithful”! Thanks RLAM!

  105. June 16, 2010 3:55 pm

    Peanut Butter on a bagel or English Muffin and some Gu Brew. When I get home I go for CHOCOLATE MILK!!!

  106. Joanna M permalink
    June 16, 2010 3:55 pm

    I’m not a huge fan of eating before short runs, but I went on my longest ever run this past weekend (8.5 miles, woohoo!) and ate a banana with almond butter first, based on the recommendations in RLAM. I TOTALLY credit my ability to run that far on the banana. Food really does make a huge difference.

    After runs, I’ve mostly been eating English Muffins + Almond Butter + Homemade Iced Latte, or if I’m short on time, I’ll grab a few Luna Bar Minis (so you can stagger throughout the morning) or a Clif ZBar. For whatever reason I find them really great, even though I know they’re designed for kiddos.

  107. Lora permalink
    June 16, 2010 3:58 pm

    I’m new to running, but I find that having a 100 calorie yogurt before I run keeps my stomach under control while I run. After my run, I usually have fresh fruit with a vanilla yoplait yogurt on top. Not very exciting, but I’m also doing WW and this seems to satisfy me and gets in 2 dairy products for the day!

  108. Sel permalink
    June 16, 2010 3:59 pm

    Pre-long run or race, it’s a diet coke (I KNOW!), whole wheat bagel w/ a smear of peanut butter, and water up until about an hour before the race. This leaves plenty of time to hit the bathroom 3 times before lining up. This is oddly specific, but it really does work for me. I was introduced to nuun by Sarah at Zooma Annapolis; it’s my new fave for during a long run – also Luna moon chews, which I discovered at Zooma the year before. Post long run or race, I’m not as particular. Anything w/ some protein and carbs + fluids seems to be fine.

  109. Jenny C. permalink
    June 16, 2010 4:08 pm

    I can’t run on an empty stomach so I always eat breakfast when I’m running in the morning. It includes coffee, oatmeal with ground flax seed and also egg whites. If it’s a long run, I’ll have a couple of gels and cytomax during the run. Afterwards, I’ll have something like a Biobar or Cliff bar and more cytomax as soon as possible.

  110. Terrhan Dial permalink
    June 16, 2010 4:12 pm

    Before a hard workout – mini whole-wheat bagel with peanut butter and a cup of coffee. After workout – Honey Nut Cheerios and a large glass of 1% milk. I think I can pretty much eat anything before a workout/race, but really have to force myself to eat after the workout/race since all I really want to do is shower and go to bed.

  111. Jody Browning permalink
    June 16, 2010 4:13 pm

    Pre-race: Protein Builders peanut butter bar and half a banana
    During longer races (10+): yogurt covered pretzels, water, and gatorade (diluted a bit)
    Post-race: chocolate protein shake or chocolate milk

  112. mel permalink
    June 16, 2010 4:14 pm

    pre- run – peanut butter crackers. Post run – Red Gatoraid. Been doing both since I was a HS runner (over 20 years ago)

  113. mel permalink
    June 16, 2010 4:14 pm

    pre run – peanut butter crackers. Post run – Gatoraid (red or yellow please) Been doing both since I was a HS runner (over 20 years ago)

  114. Megan Barnes permalink
    June 16, 2010 4:19 pm

    A big fat glass of lowfat chocolate milk and a small whole wheat bagel with 1/2 banana and white chocolate peanut butter on it! I’m such a routine freak that I have to eat this after, and I can’t alter from routine!

  115. Karen permalink
    June 16, 2010 4:24 pm

    Before: Cliff bar, or peanut butter and banana
    After: gatorade – can’t stand to eat anything for a while

  116. June 16, 2010 4:26 pm

    Chobani after.
    PB/banana before.

  117. Amy permalink
    June 16, 2010 4:29 pm

    Right now, after a run, I’m totally into gluten free corn flakes, a ton of fresh berries on top with a tsp of brown sugar!

  118. June 16, 2010 4:31 pm

    peanut butter and jelly sandwich and a banana
    vanilla bean GU

  119. June 16, 2010 4:35 pm

    I’m a newbie runner (just finishing week 2 of C25K) so I’m still figuring all this out. I’m enjoying reading everyone else’s comments for ideas though!

  120. June 16, 2010 4:37 pm

    I wish I could say that I ate healthy pre and post run, but to be honest my best runs have come when I fueled up on Dominos Pizza right before a run. Seriously. I’ve tried other healthier options, and nothing has ever worked as well for me.

  121. Tirzah permalink
    June 16, 2010 4:39 pm

    Before I go…just water. After, GV light banana yogurt with 1/4 cup Natures Path Flax Plus pumpkin granola. Occasionally, I’ll have a piece of fine whole wheat toast with a smear of PB, or an alternative bagel with one egg and one slice of light cheese. Thanks for the giveaway op…I just found you through CZ.

  122. JnetRuns permalink
    June 16, 2010 4:42 pm

    When I first started running I never used to eat before I ran as it made me feel nauseous, but I would poop out after a couple of miles, especially as I run first thing in the a.m. So I started eating a little bit, then a bit more as time went on, and now I can eat anything and no problems at all, and I can run a lot further now.

    So before my runs I have a large glass of water with a key lime squeezed into it then usually whole grain toast; couple of slices, one with butter and honey and one with cheese or peanut butter.

    After I always have more water and a smoothie: 1 cup chocolate soy moo, 1 banana and a large scoop of peanut butter, delish!

    I too am a heavy sweater and now I’m living in SW FL it’s even worse with all the humidity, so thanks for the nuun tip, I need to give that a try.

  123. Carri Schmidt permalink
    June 16, 2010 4:44 pm

    Coffee, water, banana and whole wheat english muffin with peanut butter! Post run, water….beer and a burrito with the works! =) My love of food, just one of the reasons why I run!!!

  124. Cara permalink
    June 16, 2010 4:44 pm

    Well, I’m a new runner, so my outings aren’t very long 🙂 I usually go on an empty stomach, or maybe down a banana or 1/2 a Z Bar. After, I definitely need a big water, some coffee, and my favorite breakfast — Kashi Go Lean, mixed with Fiber One cereal, sliced strawberries, and some unsweetened almond milk.

  125. GottaRun permalink
    June 16, 2010 4:45 pm

    I run first thing in the a.m. and I haven’t done food, gel or Gu type feuls yet pre-run, but for now the routine is as follows:

    Pre-run: coffee & 16 oz. gatorade (from mix)
    Post run: 16 oz. gatorade then breakfasty snack – either raisin bran with blueberries or half of a bagel with PB

    As things are heating up for summer, I will start carrying water or Nuun. Want to try adding GU chomps or gummy bears as I add miles to my routes.

    PS – Nuun makes for one fantastic cocktail mixer:

    1 finger of vodka
    fill cocktail glass with ice
    1 full Nuun tab (tri-berry is good)
    8 oz. +/- water

    Dehydrates and hydrates simultaneously 🙂

  126. Lyndsay S. permalink
    June 16, 2010 4:48 pm

    If I”m running first thing in the morning (either a race or a long run), I always eat a peanut butter power bar (and have for the last 10 years). Can’t stomach them any other time, though.

    After a run I eat my normal breakfast of oatmeal.

  127. Jay permalink
    June 16, 2010 4:49 pm

    I trained for 2 marathons a couple years after having kids and it seemed like it was my stomach that took the most training. My kids are now 8 and 7 and I feel like I finally have my belly figured out. First thing in the morning, I’m a half a banana or bread with peanut butter. I swear, I could live off PB and wheat bread or bagel or wheat waffle. I also like having the oatmeal pre-workout, but when I’m often leaving the house at 4:30 am, it just doesn’t happen because I certainly don’t want to wake anyone up. Perhaps I should start keeping a microwave in the garage so I can heat up something. During long workouts (I’m training for olympic distance tris) so many of my workouts are two hours right now. I drink energized water. I’m into Hammer products because they don’t have corn syrup. And I love love love the Cliff chews. They were my lifesaver in my last tri. I’m an “athlete” that always puts on weight when I’m in training and it’s so frustrating. I feel it so ridiculous that I must count calories while training. And the numbers are not my friend. I put on 1.5 pounds the weekend of my last tri. Really, a girl should be able to compete and celebrate with a peice of huckleberry pie without the scale being mad at her the next day!

    • June 17, 2010 8:17 pm

      Jay: I heartily agree with your last sentence. No matter what, enjoy that pie! And good luck in your Olympic tri!

  128. Megan Huerta permalink
    June 16, 2010 4:50 pm

    Oatmeal with walnuts and dried cranberries or greek yogurt with granola before. Just a small bowl. Inhaled banana immediately after followed by peanut butter on reheated pancakes.

  129. June 16, 2010 4:52 pm

    I’m not a racer, nor a long-distance runner (my longest is typically 6 miles, due to arthritis in my feet), but I do run about 4 times a week in the late afternoon or early evening. Thus, I tend to avoid eating right beforehand (since I’ll be eating dinner when I get back). My stomach is sturdy, though. If I’m really hungry beforehand, I’ll grab a handful of raw almonds or a couple of pieces of chocolate. Afterward, it’s whatever’s for dinner, typically a smallish portion because I tend to not be very hungry right after running, but later on when I feel appropriately righteous and famished, a nice bowl of ice cream always hits the spot. 🙂

  130. sassy permalink
    June 16, 2010 4:52 pm

    um. larabar.

  131. Katie permalink
    June 16, 2010 4:56 pm

    I usually don’t eat before I run. Right now I am under 5 miles and VERY early in the am and I just usually roll out of bed and out the door. But when I get back I have been grabbing some oatmeal, a banana(or some other type of fruit) and some water. I just looked into nuun this morning and may have to scope out some to try!

  132. lee i. permalink
    June 16, 2010 4:57 pm

    I have a small portion of rice and a boiled egg before I run. Banana always feels like a solid lump in my stomach so I try to avoid that until after the exercise. I also have just water, nothing fancy. Thank you.

  133. Stephanie permalink
    June 16, 2010 5:02 pm

    Unfortunately, I’ve never liked bananas (though I hear they may be easier to stomach frozen?). So before a run I usually just have a simple bowl of cereal with a little milk. During, I opt for whatever fun gel/gu/blocks/gummi bears I have (my running partner and I share so we have a good variety) and water. Afterwards, my favorite is scrambled eggs.

  134. June 16, 2010 5:08 pm

    my stomach is finicky. i perfer a slightly green banana not much else.

  135. June 16, 2010 5:08 pm

    I am really just beginning the “running” thing… so I’m looking forward to going back and reading all of the comments and learning from them. I don’t eat much before I run, but I haven’t yet run more than 5 miles, so that could be a whole different story for me. Thanks so much for the wealth of info offered here and for the chance to win!

    ~susan

  136. Gigi permalink
    June 16, 2010 5:13 pm

    Nothing beats a quick banana slathered with crunchy p/b. I can’t do the gu stuff. Before a long run, a slice of hearty wheat toast with p/b does the trick.

  137. June 16, 2010 5:13 pm

    I usually have coffee and a vanilla yogurt before and a string cheese and some crackers after. Thanks for a chance to win!

  138. June 16, 2010 5:14 pm

    Definitely water before and after and I like to eat something with peanut butter on it after!

  139. Ashley H permalink
    June 16, 2010 5:29 pm

    I usually do runs in the morning, a couple of hours after breakfast (my son is an EARLY riser, yayyyy). Breakfast ends up being toast with PB, and a cup or two of coffee. Post-run snack is lotsss of water, and an apple or some other fruit that looks appealing!

  140. June 16, 2010 5:30 pm

    I do most of my runs in the early morning. I almost never feel like eating that time of the day, but want to fuel up a little bit before I run. I eat 1/2 a banana and drink a small amount of watered-down Gatorade prerun. I usually have a lowfat vanilla yogurt or a smallish glass of skim chocolate milk postrun. That seems to work ok for me…

  141. June 16, 2010 5:32 pm

    Just water before a short run. Coffee, gatorade & peanut butter on an english muffin before a race or long run.

  142. Connie permalink
    June 16, 2010 5:37 pm

    Geez, lots of morning people here! I am a night owl, and would prefer to run in the evening if at all possible. SO, whatever I have for dinner is usually fine, so long as I wait awhile before heading out. (I don’t enjoy it when the contents of my stomach are digested solely as a result of friction from pounding the pavement.) Unfortunately for me, most races are held in the morning, so on those days, I am in with the rest of the fruit-eating crowd. Watermelon is good, but a banana is best. Of course, to avoid the banana bounce, I still need to observe some period of time between eating and running, and I can’t gorge myself on food, either. After a morning run, it doesn’t matter what I eat. I think the best food I have ever had in my life was the hotel room service hamburger I ordered after the Victoria Marathon!

  143. June 16, 2010 5:41 pm

    Peanut Butter toast or a bagel and lo-fat cream cheese before – eggs with ham and cheese tossed in after. Plus Gatorade and I too am a chai tea fan – during the summer I drink it on ice!

  144. becky doucette permalink
    June 16, 2010 5:41 pm

    first, don’t judge… jalapeno and cilantro tortilla, with cheese, and dipped in sour cream… don’t ask me how, I have lost 10 lbs!!!

  145. Patricia s permalink
    June 16, 2010 5:44 pm

    Larabars are always my go to grub!

  146. June 16, 2010 5:46 pm

    I pretty much always have a piece of whole wheat toast with some Adam’s peanut butter on it. I wash it down with a cup of black coffee and I’m ready to roll!

  147. June 16, 2010 5:46 pm

    Pre-run a banana, slice of bread and small banana are complete requirements. When I get back from running, I have started drinking Propel with Calcium and really like the results my muslces seem to bounce back faster

  148. Debbie H permalink
    June 16, 2010 5:52 pm

    Before: coffee with milk, sips of water.

    After: lots of water, egg and whole wheat tortilla with salsa. Yum!

  149. June 16, 2010 5:57 pm

    For training runs I don’t eat anything before, but I run at o’dark thirty. Pre race, it’s a rice cake w/ peanut butter.

    Post run/race, chocolate milk and a banana

  150. Amber permalink
    June 16, 2010 6:00 pm

    When I am training, my stomach is super sensitive and it ends up providing me no end of potential embarrassment. I can eat most things afterwards, but before the only thing that seems to sit well is a peanut butter sandwich. I am not sure why, but that is all that works. Afterwards, I love anything that is bagelish:)

  151. Sarah permalink
    June 16, 2010 6:06 pm

    If I go first thing in the morning and am not going more than a few miles (ok, so, so far I never go more than 2ish miles running, but I’m still a beginner ok! I’m trying!), I won’t eat anthing. If I know I am going to go an hour so after waking up, I’ll eat a banana just so I don’t get hungry. Afterwards, I’ll have oatmeal of Kashi GOLean crunch for breakfast. I LOVE that stuff! Since I’m in GA, during the summer I avoid running in the middle of the day (though I do see other people out and I am always amazed). If I go in the evening after dinner, sometimes I won’t eat anything after coming back in. Sometimes I might have a banana with peanut butter. Or just the peanut butter. Or some yogurt.

  152. June 16, 2010 6:17 pm

    Usually a few sips of coffee and then a package of Sports Beans – hey, it’s sanctioned candy!

    Afterward, I drink coconut water and then usually an egg/multigrain bagel sandwich. Or a smoothie.

  153. Veronica permalink
    June 16, 2010 6:40 pm

    Pre-run = Banana
    Post-run = coffee!!

  154. Tasia permalink
    June 16, 2010 6:53 pm

    Protein Shake and toast with peanut butter after.

  155. June 16, 2010 7:02 pm

    i have a slice of gluten free toast w/some peanut butter and sliced bananas on top. I drink half a sports drink I mix up myself. After the run I finish the other half, and I finish the banana in a protein shake with almond milk, protein powder (chocolate flavor), some spinach and sometimes peanut butter after the run. Sometimes I will have eggs & turkey bacon, but thats after a really long run. And also, usually about an hour after the run. I”m never hungry right when I get home…………
    Love your site! Going to have to go buy your book!

  156. Carrianne B permalink
    June 16, 2010 7:03 pm

    I’m a big fan of coffee/water and a big plate of scrambled eggs. It may have something to do with my work week stays at a hotel and that is the option for free breakfast 🙂

  157. Carolyn permalink
    June 16, 2010 7:07 pm

    I usually run in the AM, so I have a glass of water, a cup of coffee, and either a banana or a piece of toast with peanut butter. Anything more and I feel sick, anything less and I run out of fuel.

  158. June 16, 2010 7:07 pm

    If I run in the morning, I don’t eat before I run. If I do, I won’t run. LOL When I get back, I should eat something better but I eat what I normally do – a bowl of cereal. In the afternoon, I snack on something (really anything) about an hour before I run. Then I eat dinner as normal.

    Nothing special in this neck of the woods. LOL

  159. Carolyn permalink
    June 16, 2010 7:08 pm

    Post run: glass of water, second cup of coffee, bowl of oatmeal with blueberries.

  160. June 16, 2010 7:09 pm

    Coffee with 1/2 peanut butter sandwich before.

    Scrambled egg burrito for post-run

  161. Kelly permalink
    June 16, 2010 7:10 pm

    If I am doing a tempo run or long run, I eat muesli mixed with applesauce; I try to eat it 30 minutes before my run but sometimes that doesn’t work. It is great and never affects my stomach. I drink a glass of water with it. If I don’t have any applesauce, I just eat a banana-but get REALLY hungry while I am running—maybe I need to start putting some peanut butter on that banana!

  162. Niki permalink
    June 16, 2010 7:11 pm

    Prefer a banana before if I haven’t eaten in a while. After the run, a vanilla whey mixed with oj… tastes like Orange Julius!

  163. Tiffany W permalink
    June 16, 2010 7:17 pm

    Peanut Butter toast, and a cup of coffee. I however have discovered TRIO bars which are awesome. Post run is usually just water, maybe a banana or apple-but usually I am in a rush to taxi my kids some where!

  164. Csaf permalink
    June 16, 2010 7:18 pm

    Pre-run: water and a slice (or two) of raisin bread. Tried a granola bar this morning b/c the raisin bread was moldy (argh) but it fell a little short. I used to run at night after the kids went to bed and could actually eat a full meal and then run 3-5 miles an hour later. At first my stomach revolted, but I eventually got used to it . . . and the burps. 🙂

    Post-run: water and a popsicle. Summer or winter. Yes, even after a 5am run, a popsicle cools me off and gives me a little sugar boost before dashing to the shower and what eerily sounds like Dimity’s morning routine (dishwasher, lunches, etc – you mean that doesn’t equate to stretching?!?). Sometimes I grab a banana pre-shower if (a) they’re not too green and (b) they’re not too brown. 🙂

    Dimity — tip on the pumpkin muffins (also a big fav’ of mine!): instead of chocolate chips, add in diced candied ginger (and cut back on the 2-cups or so of sugar in the recipe to account for the sugar on the ginger). I also add golden raisins, but not everyone’s a fan of raisins. But the candied ginger rocks!

    • Csaf permalink
      June 16, 2010 7:21 pm

      I meant to say that these days my runs occur at 5am (6:30 on weekends!).

  165. Dollie permalink
    June 16, 2010 7:21 pm

    I don’t eat before my run/walk. Afterward, I love to have a Weight Watchers Caramel Latte shake made with skim milk.

  166. Michelle permalink
    June 16, 2010 7:26 pm

    Since my tummy and I have a hate relationship most mornings, I opt for a banana before exercise. Maybe a protein shake afterwards and lots of powerade.

  167. Jennifer H permalink
    June 16, 2010 7:27 pm

    My current trend is a Kashi Go Lean Crunchy protein bar (favorite flavor is chocolate caramel) with some water. Definitely no citrus or it will all come back up. I used to eat a fiber bar but then I was in the bathroom before I could get out of the door. After my run I enjoy 2 pieces of toast, one with peanut butter (for protein) and one with jam (for something a little sweet!)

  168. June 16, 2010 7:29 pm

    Hydration-wise, I’m totally addicted to Nuun (I especially like the Orange Ginger). In terms of pre-race foods, I go for instant oatmeal with a dollop of peanut butter mixed in + half of a banana. For a little something extra during an event, I prefer Hammer gels…Montana Huckleberry, Mmm!

  169. Lauren permalink
    June 16, 2010 7:31 pm

    Wow, just found you guys and this blog is so inspiring! I’m just getting started with the running regime, right now it’s just lots of exercise, but my go to food is bananas. I cramp a lot, and they help quite a bit. Thanks for the great opportunity.

  170. Lindsey permalink
    June 16, 2010 7:31 pm

    I love a good PB&J before I run long and a few Gu chews with water. For some reason, the sandwich just sticks with me. Afterwards, I love a cold glass of milk and anything with protein and a little caffeine to help my head stay clear the rest of the day. During my long runs, I really only use vanilla or key lime GU gels with water or watered down Gatorade.

  171. Suzanne Boughton permalink
    June 16, 2010 7:32 pm

    Let”s just say that my refuge is my long run on Saturday mornings! My darlings are 5 & 2.5… which is all well and good, but I also teach Kindergarteners (4-6) every weekday! So…. if I don’t fuel up properly on Saturday mornings before my long run with friends… and much deserved and always longer than my husband anticipates (at home with kids) then I’m out of steam and I’m bummed. My best strategy is….. steel-cut oats, plain organic yogurt with frozen raspberries. Yummmmmmy! Love my breakfast and love my saturday runs and latte after at the ESPRESSO POST!

  172. Annabet permalink
    June 16, 2010 7:32 pm

    I always have a piece of whole-grain toast (or a thin bun) with a little almond butter and chia seeds. I also have to have a cup of coffee before I go.

  173. June 16, 2010 7:33 pm

    Oops! I forgot to mention that my hands-down favorite post-run meal is pancakes…no matter what time of the day I happen to run.

  174. Jamie permalink
    June 16, 2010 7:38 pm

    Before: banana
    After: chocolate almond milk!

  175. June 16, 2010 7:39 pm

    If I’m running under 10, I eat absolutely nothing. Over 10 and it’s 1/2 a Balance Bar and coffee. Over 15 and I have a banana and 1/2 a bagel with almond butter with coffee.
    After I go with a protein shake that consists of skim milk, plain kefir, whey protein, chia seeds, frozen berries, and a splash of oj or cherry juice. I eat that with a handful of flax cereal.

  176. Bridget permalink
    June 16, 2010 7:43 pm

    I usually eat a banana pre-run and post-run, I have chocolate milk and a bowel of plain organic oatmeal with cinnamon, strawberries, blackberries, raspberries, and blueberries. On race days I normally eat a peanut butter power bar pre-run, and a bagle from one of my favorite bagel shops (depending on the location of the race) post run!!

  177. June 16, 2010 7:45 pm

    I head straight for the chocolate milk after a run. I’m also a fan of Chicken Mini’s from Chick-Fil-A.

  178. Michaela permalink
    June 16, 2010 7:50 pm

    I have a hard time eating before running and then feeling good while I run… But if I’m up early enough, peanut butter on an English muffin is pretty good, or turkey on a toasted bagel. I guess it’s something about protein and hot toasted carbs that make my pre-run fuel. Afterwards, I take a long time to get the appetite up again, but once it’s there I love to make a skillet with potatoes, eggs, cheese, and any veggies I have on hand.

  179. Angie U. permalink
    June 16, 2010 7:56 pm

    Just learning how to run, so not a lot of experience yet. (Just started reading your book.) But, lots of fast walking under my feet, and before I walk, I like to have a piece of whole wheat toast with peanut butter.
    Care to share the recipe for the pumpkin muffins? They look wonderful!

  180. Katie Oglesby permalink
    June 16, 2010 7:56 pm

    10 miles or less, I eat a Clif bar (because it’s easy) and have some tea before I head out. Going further, I eat a bagel with PB and maybe a banana. I always follow up my hard runs/workouts with a protein drink asap. I run high mileage since I am training for a 100 mile run and proper nutrition is critical for recovery.

  181. June 16, 2010 7:58 pm

    I HAVE to eat breakfast FIRST thing when I wake up and it’s usually a very hearty meal (oatmeal with almonds and half a banana or nature’s path peanut butter cereal or a fruit smoothie with flax seed) I also am very sensitive when it comes to running after eating so I usually ride my bike for about 30 minutes before I run and it gets my digestive system ready for the run. I’ve found that riding my bike at a moderate pace right after I eat doesn’t give me any side stitches or digestive issues and it helps me get my heart rate up and ready to work out.

    I don’t eat post-work out as often as I should but when I do it’s usually a Jillian Michaels whey protein shake (only 100 calories and 13g of protein!)

  182. June 16, 2010 7:58 pm

    Race day (half marathon) I have always done PB on wheat toast, banana and a little coffee, water and half of a power bar maybe.

    Still working on what to eat during a run. I have a very sensative stomach in the last 2 hours of my 4 hour runs (training for a full marathon, June 26th RnR Seattle). My last long run I used mostly gummy bears which were a little easier on my stomach. I think I might take a power bar, pretzels for marathon day so I can have some food in my stomach, not just sugar and water.

    CHOCOLATE MILK after a long run is a must.

    Another fave breakfast is oatmeal, walnuts honey and cinnamon or Yogart, walnuts honey and blueberries. YUMMY

  183. June 16, 2010 8:00 pm

    What a great post. I love reading all the comments about what others do.

    I just commented, not sure what happen to my it?

  184. June 16, 2010 8:03 pm

    I’m good with a chewy granola bar and some water before hand. Although, I just read about a new study that says you’ll burn more fat if you exercise on an empty stomach. Not sure I like that gamble.

  185. June 16, 2010 8:10 pm

    If I am planning on doing a short run (around 4 miles or less) then I will just drink some water before I head out. If it’s going to be a longer run, OR if I won’t be running until a little bit later in the morning, then I will have a half of a bagel with peanut butter from Trader Joe’s. I usually grab a banana and some greek yogert with homemade granola post-long run. Or if I’m lazy I’ll just grab a Clif Bar! I really want to try some of that nuun stuff – I keep hearing all about it!

  186. Jody permalink
    June 16, 2010 8:13 pm

    I usually run first thing in the morning on an empty stomach but my runs aren’t very long…just a few miles. When I get home and have breakfast it’s always oatmeal with some fruit and an english muffin with peanut butter. If I wake up starving and feel like I have to eat something before I run then it’s almost always the english muffin with PB.

  187. June 16, 2010 8:16 pm

    For a morning run, coffee first and then a whole wheat bagel (1/2 for <5 miles) with almond butter. For a late afternoon/evening run a Power Bar Performance Peanut Butter. I'm still searching for what to eat post-run. More often than not I don't feel like eating anything until later (too late) but I know I should.

  188. June 16, 2010 8:17 pm

    My comments aren’t posting? Lets try this?

  189. June 16, 2010 8:18 pm

    I start my weekend morning runs with a tea and a bowl of honey nut cheerios 🙂 Truthfully I have an iron stomach and can run after eating just about anything 🙂

  190. Jocelyn permalink
    June 16, 2010 8:23 pm

    If I eat before a run, it’s breakfast about an hour before… usually plain fat free yogurt with a really ripe banana and some cereal like Kashi GoLean or Heart to Heart. And coffee. After a run… usually a whey protein shake and sometimes another banana.

  191. June 16, 2010 8:32 pm

    If at all possible I prefer to run on an empty stomach, which is why I generally run first thing in the morning. When that isn’t possible I usually have a cup of coffee with a little bit of cream (that ironically doesn’t bother my stomach at all) and one piece of whole wheat toast with peanut butter. Put me in the touchy morning stomach category. After a run it is often an hour or two before I am ready to eat anything, so a whey protein smoothie is plenty. I nearly always make up for this at lunch! And dinner. And a glass or two of wine.

  192. June 16, 2010 8:36 pm

    Ok…lets try this now.

    I love this post. Thanks for doing it. It’s great reading everyone replys.

    Race day for my halfs have been pb on wheat toast, banana, coffee…just a little. Sometime I have a half of a power bar too.

    During a run has been tough. Still trying to figure it out. Never struggled until I started training for my full, which is June 26…RnR Seattle. Gu’s and Cliff Shot Blocks are great but the lat 2 hours of of 20+ miler my stomach doesn’t feel like anything. Hoping to add some solid food to help ease the feeling of sugar and water. Power bar, pretzels, fig newtons…hope those will help. Gummie bears seem to work too.

    After run…food is hard to take but I always go for a COLD chocolate milk. Orange slices are great too…if I remember to bring them.

  193. June 16, 2010 8:40 pm

    post run: peanut butter and banana on rice cake. kombucha.

  194. Heidi Koehler Carlsen permalink
    June 16, 2010 8:41 pm

    banana before run, a small glass of H20…. after run egg whites with flax, turkey, spinach– fav–Yum! or the quick one.. thomas plain bagel with natural PB 🙂

  195. Julie Berland permalink
    June 16, 2010 8:52 pm

    pre-early morning races: I like eating pumpkin muffins, bananas, cereal, oatmeal. I don’t have any stomach issues so really anything that sounds good that morning. After running I do like chocolate milk. I like the post-race bananas, bagels and bars. I probably don’t do as well as I should with recovery foods as I find I just eat, and eat, and eat….

  196. June 16, 2010 9:20 pm

    I love me some nuun! I love it so much that when I asked if there was anything I could do to spread the love here in Des Moines, I ended up getting a job as a brand ambassador and I do samplings all the time now!

    I eat lots of bananas and chia seeds and drink Kombucha for the probiotics during the day. A couple of servings of Sunbutter really hit the spot with the protein, minerals and EFAs too 🙂

  197. June 16, 2010 9:23 pm

    before: water + a luna bar (chocolate peppermint to be exact)

    after: water + crackers + fruit

  198. June 16, 2010 9:30 pm

    Before: toasted wholewheat bagel with peanut/almond butter, banana and OJ

    After: Usually a clif builder bar (fav is choc mint) or another bagel or banana. If it’s just a short run then a green monster smoothie.

  199. Carolynn Tooth permalink
    June 16, 2010 9:33 pm

    Peanut butter and honey on…anything …toast, pita, bagel. As long as there peanut butter and honey I am set.

  200. www.theevolvinghomemaker.com permalink
    June 16, 2010 10:07 pm

    If I eat right before a run I pay for it in belly stitches. A few hours before a 5K race? Banana and a muffin of some sort…I am still so new I get crazy nervous at actual events, so I don’t want to eat too much! But I eat like a pig two hours after a longer run for me, which isn’t that long, I get SO hungry!

    Jen

  201. Liz C. permalink
    June 16, 2010 10:11 pm

    Before a run usually can’t stand anything. If I have something long scheduled I usually try to get some ramen in, unusual but long lasting fuel. After, I love a glass of chocolate milk.

  202. Rachel Blunk permalink
    June 16, 2010 10:13 pm

    Dimity, I think we were separated at birth. I also have home made pumpkin muffins in the house year round. I make the ones from the cookbook “Deceptively Delicious”. Did the pumpkin shortage throw you off? It did me. I finally ran out of a flat of canned pumpkin from King Soopers, and had to buy the organic stuff at twice the price. But I digress….

    Pre-long-run I make a mixture out of 2 scoops of NanoPro whey protein powder and about 1/4 cup So Delicious French Vanilla coconut milk creamer. I leave it in the fridge for about 20 mins, and then it turns into this marshmallow fluff concotion, which is actually GOOD for you. 24 grams of protein, and gooey yumminess. It digests very easily, and I don’t feel anything in my stomach, which is also a big no no for me.

    Shorter runs, up to 5 miles, I don’t need any fuel.

    For any kind of run, I put Kona Cola Nuun into my amphipod hand held bottle with a few ice cubes.

    Post run, I drink more Nuun (banananuun) and usually eat a ham or turkey, tomato and avocado sandwich on Alvarado Street Bakery sprouted barley bread. As you can tell, I like a lot of protein….

    • June 17, 2010 8:06 pm

      Rachel: you make me laugh. Yes, we were separated at birth. I was *scouring* grocery aisles this fall looking for canned pumpkin. No love. I too caved and bought organic, and now always feel compelled to stock up whenever I see it. I bought Deceptively Delicious, but my kids weren’t deceived, so I think I gave it to goodwill. 🙂

      And Cola Nuun? Are you almost 6’4″ too? 🙂 Thanks for reading.

  203. Marcy permalink
    June 16, 2010 10:15 pm

    Shorter runs are done right after work, so my late lunch tides me over.
    Long runs are early Sunday mornings – a little bit of oatmeal, and 1/2 a banana if there’s one on the counter. LOVE a big fuji apple and peanutbutter afterwards.
    Still loving the Honey Stingers during the long runs/races, Yummy!

  204. June 16, 2010 10:50 pm

    For me it depends on how much I ran. A short run when I didn’t sweat a ton I would want fruit. A long sweaty run…give me pretzels or something else salty! Or honestly, on a truly long run days, I REALLY want a good , juicy hamburger!

  205. Tiffany Ferguson permalink
    June 16, 2010 11:16 pm

    I don’t like the normal things (bananas, oatmeal) and it’s kind of tough for me to eat in the morning, which is when I do best on my runs so I’m still in the trial-and-error stage. So far, I’ve found that a piece of whole wheat toast with a tiny bit of peanut butter works if I do it far enough in advance of my run (30 minutes). I also like yogurt and a little bit of fruit. I just started running a couple of months ago and I do tend to have somewhat of a sensitive stomach, so hopefully as I go, I can learn of some new foods that work for me. After a run, I can pretty much eat anything after about 20 minutes. I usually crave mexican food. I love me a good carne asada burrito : )

  206. Carole permalink
    June 16, 2010 11:21 pm

    Before a run, it’s gotta be light. If it’s a short morning run, I might eat two shot blocks and a couple sips of water before I start. Then I sip on water throughout the run. If it’s a long run, I try to get up at least an hour before I plan to start running. I eat 1/4c oat meal with some brown sugar or one piece of toast with Trader Joe’s peanut butter.

    After a run, I have a protein drink and then reward myself with my coffee. I try to hit the Portland farmer’s market after long runs on Saturdays. The ginger scones are my favorite!

  207. OtherJulie permalink
    June 16, 2010 11:22 pm

    Can you please give us your pumpkin muffin recipe…yeah that is stays good out of freezer!

  208. Patti permalink
    June 16, 2010 11:45 pm

    Pre-run: americano only. During long runs: sport beans & water. Favorite food of the day: post-run smoothie; banana, blueberries, strawberries, yogurt and Oj – yum!!

  209. June 16, 2010 11:53 pm

    I am proud to say that I have a stomach of steel. Anything over a 15K and I must consume solid food…while running. For short races I eat a gel prior to racing and 10K – 15K I will have anothe gel or two on the run. For a half ironman I must eat something solid while heading out on the run, but this is usually a bar of some sort along with a few vanilla gels on the run. Pre race I usually have toast with almond butter, banana slices, and honey. The only thing I can’t have is yogurt, it will give me acid reflux.

  210. Deborah permalink
    June 17, 2010 1:21 am

    I eat a piece of toast……..then a smoothie or some eggs. Thanks.

  211. Lynn permalink
    June 17, 2010 3:27 am

    chocoate chip granola bar and a vitmin B12 before I run- chocolate milk and eggs with gouda afterward… (I live in Holland) As I have aged I have found that I can eat more before runs than before- maybe my stomach is getting stronger!

    This website rocks!

  212. June 17, 2010 4:31 am

    Ok, I must confess….I HATE TO COOK. So for me, I found true love in Little Wellies (www.eatwellies.com). They are made right down the street from me in Minneapolis and made by the best Nutritionist in Minneapolis who understands that the body will run better and longer on whole foods than it will junk. Little 100 calorie (perfectly portioned) snacks fit right into your running pocket. This is the only macro bar WITH protein…and not just any protein, but hormone free protein on the market. It’s a WIN WIN! And I don’t feel so guilty for not cooking ; )

    • June 17, 2010 1:30 pm

      Michele- thank you (and Dimity!) for your recent posts about Wellies and Little Wellies. I’m honored to contribute a nutrient dense food solution to your extremely active days.

      If other RLAM subscribers and busy mom’s would like try Wellies- I’d be more than happy to provide samples to see how Wellies work either before or after your runs. If you are interested in a free sample, please just email me at trose@perfectlyproduce.com provide me with your shipping info and I’ll get one sent out!

  213. Kathy permalink
    June 17, 2010 5:47 am

    For a short run early in the morning, just some water. For a long run, instant oatmeal and water or a piece of wheat toast with peanut butter. My digestive system is not very tolerant! I like Nuun for hydration on long runs and Gu (usually vanilla). Post-run – chocolate milk!

  214. June 17, 2010 6:14 am

    Brugger’s plain bagel toasted w/ peanut butter! If I’m not near one, then store bought works too. Best part is the melted peanut butter!
    Caryn

  215. June 17, 2010 6:17 am

    I don’t have any stomach issues–THANKFULLY! I usually run in the mornings…I eat a protein smoothie (protein powder, 1 cup fruit-usually frozen blueberries and a cup of almond milk) about 2 hours before I head out. What I eat when I’m done depends on how long I ran. 30 minutes to an hour- about 8 oz. chocolate milk…over an hour I’ll eat a Cliff Bar. And…I’m with you–I LOVE Nuun.

  216. SS Mother Runner permalink
    June 17, 2010 6:42 am

    Coffee before – HEED drinks before and during – GU before.
    Fried Egg Sandwich with Chocolate milk after! yum.

  217. Christina permalink
    June 17, 2010 6:42 am

    It has to be Kashi chocolate granola for me- before or after my run!

  218. nora permalink
    June 17, 2010 7:02 am

    To avoid stomach issues on long runs, I really need to watch what I eat the night before and not so much right before the run.

    My running appetite (and appetite for running) goes through phases, as well. Currently, for weekend long runs I’ll have 1/2 slice of wheat toast with PB and 1/2 a banana and wash it down with some water. Post-run, after sipping on water and thinking about stretching but not really doing it, I have coffee and either french toast or waffles with fruit or chocolate chips or more peanut butter or all of the above 🙂

    For weekday regular runs, I’ll have an apple in the car from the train station to the gym and that keeps me going until I get home for a string cheese and crackers while I make dinner.

  219. Heidi permalink
    June 17, 2010 7:35 am

    I run first thing in the morning so it’s coffee with sugar free coffeemate and 2 rolaids to calm the stomach. I have severe nausea if I try to eat before/during the run – even Gatorade makes me feel pukey.

    After a long run, it’s chocolate milk, and then a healthy meal within a couple hours – usually oatmeal with fruit and yogurt or a sandwich and a V8. I’m sure I’d run a lot stronger if I could eat something before or during long runs and marathons but my stomach has yet to cooperate.

  220. Yulia permalink
    June 17, 2010 7:44 am

    When I run it is usually first thing in the morning. Often I didn’t eat anything at all, if I feel hungry I get some yogurt. After – my regular breakfast – black tea with milk and couple pieces of whole grain raisin bread with some butter spread.

  221. Shannon Allstott permalink
    June 17, 2010 7:47 am

    Before a run, I usually have a cup of coffee (to clear things out, if you know what I mean) and then a banana. If it’s a long run, I’ll take some dried fruit along for energy along with water. After, I’ll eat any combo of protein and carbs I can find, but my favorite is a gluten-free buckwheat waffle with lots of peanut butter and drizzled with chocolate syrup. Yum!

  222. mhelen37 permalink
    June 17, 2010 7:48 am

    i haven’t read all of the comments, so someone may have already asked: Please share your pumpkin muffin recipe! sounds yum!~ I just returned from an early AM 6 miler and I didn’t eat beforehand. I had a big dinner last night and chocolate chip cookies for dessert, so I was pretty well-fueled. I drank a bit of water and a cup of OJ and ran. It is SOOOO hot now in MS even at 630AM! When I returned I had a smoothie made w/coffee, ice, oatmeal, cottage cheese and myoplex vanilla protein shake packet….it was so good, nice and cool. Yep, I pretty much have an iron stomach too, but not always! I always have some sort of smoothie upon returning from a run, keeps me from pigging out the rest of the day.
    If I do eat before a run, it’s usually whole wheat toast w/peanut butter….

  223. June 17, 2010 8:12 am

    I eat a banana before I run (granola bar works, too, but usually a banana), and after I drink chocolate milk or a smoothie. I am the smoothie queen! After a long run, I like a scrambled egg sandwich.

  224. Becky permalink
    June 17, 2010 9:34 am

    Before: I try to run first thing in the morning, so I only eat if I’m hungry…usually I’ll grab a handful of crackers or dry cereal and have some water or gatorade/coconut water/etc.
    During: I carry money on all runs just in case, and for long runs I carry those powerbar gummy things (raspberry is my favorite flavor) and will have a couple throughout the run if I get hungry or my energy drops.
    After: Whatever I’m in the mood for! Usually iced coffee and a bagel with cream cheese or peanut butter (though I’ve also been known to go straight for the potato chips), and if it was a long/sweaty run I try to drink diluted gatorade or coconut water to replenish electrolytes.

  225. June 17, 2010 9:54 am

    I’m still trying new things, but for now what seems to work is the same thing I eat during the week – an Orowheat sandwich thin toasted with peanut butter and sliced banana on top. If I’m not feeling it, I just eat the banana only. And I limit my drinking to a few sips of water otherwise I cannot hold it on my run!

  226. June 17, 2010 9:56 am

    Oops forgot about after. I’m bad at this….normally I just drink water then have some coffee and maybe oatmeal. I’m not always hungry after a long run for some reason, so sometimes I wait a bit.

  227. Judy permalink
    June 17, 2010 10:26 am

    I run first thing in the morning on an empty stomache. After my run it is coffee and half a bagel with peanut butter. I think that you introduced me to NUUN in the Marathon Moms blog. Like you I sweat a lot. I pop one in my 750 ml bottle and sip all day. I am never without my bottle.

  228. June 17, 2010 11:11 am

    coffee and banana……before
    maybe a little coffee and definitely water after……
    I’m not hungry for a long time after running.
    I’m a water lady plus the tiniest bit of Natural (no artificial sweeteners)
    Crystal Light
    and if you haven’t tried out the CamelBak waterbottles-they are a must!
    I’m completely dairy free and now have little to no stomach/bathroom etc. problems when running…
    highly recommend it.

  229. kim permalink
    June 17, 2010 11:58 am

    basic – cereal + pb toast + banana + coffee. don’t have sensitive stomach usually just full of nerves!

  230. Carrie permalink
    June 17, 2010 2:14 pm

    If it’s a really early morning run, I usually have a quick cup of coffee and maybe half a Luna bar or a banana. Before a race it’s peanut butter toast and a banana. Always coffee though!! And afterward I drink a ton of ice water while I do a quick stretch. I either make a smoothie with protein powder or some greek yogurt with fruit, or scrambled eggs. I’m also really into oatmeal lately, I mix sliced banana in there with a spoonful of peanut butter, some cinnamon and brown sugahhh 🙂

  231. June 17, 2010 2:17 pm

    I’m all about a banana or 1/2 of a Luna bar or a piece of toast w/ strawberry preserves. Small, easy enough to digest, and carby!

  232. June 17, 2010 2:19 pm

    Before a run I have a slice of whole wheat toast with peanut butter, a banana, coffe and water. After a race, its more water, and if it’s a long one, it’s Powerade, or my new fave, Nuun. I’m not usually hungry for a while after a run, but when I’m feeling like I earned it, I’ve gotta have a slice of pizza!

  233. Heather permalink
    June 17, 2010 2:19 pm

    before a long run I like to have toast with peanut butter and a banana. lots of water too.

  234. Terry permalink
    June 17, 2010 4:37 pm

    I only eat before long runs or on days that I’m running later on in the morning. Oatmeal is my prerun/prerace fuel with a little agave nectar, a few walnuts, a splash of milk and raisins. I usually drink black tea with milk in the mornings, but not before I run. Any caffine makes me have to pee on the run so I avoid it and only drink water. Postrun it’s chocolate milk or a smoothie made with the fruit I have available, plain yogurt, whey powder, soy or dairy milk or juice. Both have made a huge difference with my recovery after long runs.

  235. June 17, 2010 5:05 pm

    Major stomache issues for me. In college track, my coach used to have me eat just baby food before I ran thinking it’d be easier to digest…not so much. These days now that I’m running longer distances, I’ve got to get something in my belly or I’ll tank hard, but it’s been major trial an error. Finally though I think I’ve got it figured out. About an hour in advance, I’m a plain vanilla yogurt and a small bowl of Kashi Go Lean Crunch, sometimes I can also stomach a bannana but a lot of times not (something to do with the texture, I can’t even make myself swallow it). Then about a 1/2 hour before I drink Cytomax Pre-Formance (chocolate of course!) and I’m good to go!

  236. Rosalyn Suazo permalink
    June 17, 2010 5:13 pm

    I learned to run when I was in the military. So while in basic training you learn to go run on nothing but water. So till this day all I have is water before a run. I learned to love running once I got out and will soon be embracing longer runs, because Im training for my first half marathon. Im sure I might have to readjust what I drink/ eat before a run once my mileage gets longer. This tread will give me some insight!!!! Thanks!!!

  237. June 17, 2010 5:51 pm

    I always choose a banana and a Arnold sandwhich thin with peanut butter… Does the trick every time!!!

  238. June 17, 2010 6:04 pm

    I can pretty much eat anything. On long run mornings i make a bowl of old fashioned oatmeat and sweeten it with maple syrup. If I am crunched for time, Wheaties Fuel does the job!

  239. June 17, 2010 7:06 pm

    Toast. Or a banana. Depends on when the last time I made it to the store was!

  240. June 17, 2010 7:24 pm

    My long run breakfast is always: oatmeal, piece of fruit and either a protein shake or a few pieces of turkey…and water!

  241. Rhonda permalink
    June 17, 2010 8:26 pm

    Banana or peanut butter toast for me. I can’t run on an empty stomach, but on the other hand I can’t handle anything too heavy either.

  242. June 17, 2010 9:12 pm

    For me, it’s my homemade chocolate chip oatmeal cookies. I swear I would eat them for breakfast if my kids weren’t watching me. Before or after a run, though, one is always great.

  243. June 17, 2010 9:35 pm

    After stretching and water, oatmeal (or some other high-fiber cereal) & maybe a couple eggs.

  244. June 17, 2010 9:36 pm

    OH! AND I too get the post-run headaches pretty faithfully after my runs. I am going to check out the nuun RIGHT NOW!

  245. Tina permalink
    June 18, 2010 5:47 am

    For my morning runs– I have a fiber one bar, and a diet coke… Afterwards I have a homemade smoothie with Whey Protein..

  246. Tina permalink
    June 18, 2010 5:47 am

    I love to have a fiber one bar, and diet coke before my morning run..

  247. Tara Miller permalink
    June 21, 2010 7:04 pm

    My stomach is great with anything as long as it’s dairy, soy, and peanut free… that’s hard because most protein bars have whey or soy protein in them, most are contaminated with nuts. I loved the energy I felt in my runs when I chugged a Performance Optimizer by Vega but the FOS in some of that stuff bothers my stomach too! Bananas are a for sure…coffee is never sacrificed (though too close to a run I just want to pee the whole time and my kegels get more of a workout than my legs)…I’m still looking for dairy/soy/nut free energy stuff (even oats give me cramps sometimes). tricky!

  248. Michelle permalink
    June 24, 2010 12:40 pm

    If I eat or drink anything within an hour before I run, I can feel it and I get nauseous. My solution is to eat and drink within the hours before that last hour. I like yogurt or a banana or both and lots of water…Nuun is really great and I find the guarana energy boost kicks in a little before my run.

    After running, I crave protein. So a smoothie with soy protein or protein shake is usually what I reach for.

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