Approximately 15 million Americans enjoy running as a form of physical exercise, reports Dr. Irene Davis, a fellow of the American College of Sports Medicine. When you run, your body burns glycogen for energy. At every meal, including lunch, provide your muscles and tendons with the proper energy they need while shying away from common ingredients and substances that can cause you gastrointestinal distress on your run. For the best results, modify your lunches according to how much time you have between your meal and your actual run.
Days Before Your Run
If you're about to embark on a long, strenuous run — any run lasting for 90 minutes or longer, such as a marathon — start carbo loading three days before your event. This involves consuming meals, including lunch, in which 60 to 70 percent of the meal's total calories come from carbohydrates. This dramatically spikes the glycogen levels in your muscles, which is where your body gets its energy during your run. Aim for healthy, nutrient-dense carbohydrates rather than refined, white carbs. Healthy carb items to incorporate into your lunch include whole-grain bread, whole-grain pasta and fresh fruits.
Four Hours
If your lunch takes place four hours or more before your run, limit it to a maximum size of 1,000 calories. For the best results, stay away from foods that are very high in fiber, fat or protein, all of which can cause gas, cramps and other problems if eaten before you run. Ideally, your lunch should be rich in carbohydrates, relatively low in protein and easy to digest. Sample lunch recommendations from the Alabama Cooperative Extension include toast topped with jelly, a low-fiber cereal paired with skim milk, or spaghetti with a non-meat tomato sauce.
Two Hours
If your lunch takes place two hours before your run, many of the same recommendations apply in terms of ingredients — stay away from high-fat, high-protein and high-fiber foods. However, because the lunch is much closer to your actual athletic event, restrict the calorie size even further. Nancy Brinch, a registered dietitian writing for Richard Stockton College's athletic training program, recommends a lunch size of no more than 400 calories. Example lunch foods include a bagel or an energy bar.
After Your Run
If you run in the morning and eat lunch right after you've finished your workout, it's critical that you provide fast-absorbing, fast-digesting protein to your lunch to quickly replenish the glycogen levels in your muscles. This hastens post-run recovery. "Men's Fitness" magazine suggests eating a liquid-based, protein- and carb-rich shake, such as a smoothie made with skim milk, a tablespoon of flaxseed — a source of protein — and frozen fruit. For extra protein, add a scoop of whey protein powder, a very lean source of protein that helps boost various factors of athletic performance, including lean tissue mass preservation.
References
- Go Ask Alice!; Carbo Loading; Columbia University Health Services; April 2003
- Alabama Cooperative Extension; Eating Before & Between Athletic Events; Robert keith; August 1998
- Richard Stockton College Athletic Training; What to Eat Before an Athletic Event; Nancy Brinch
- "Men's Fitness"; Learn How to Run Stronger; Noah Johnson and Karen Asp
- McKinley Health Center: Creatine and Whey Protein Supplements
- "Orthopaedic Practice"; Gait Retraining in Runners; Irene Davis, PT; 2007
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