Run faster than evening fatigue with Dietetics #NieNaŻarty
Nocny Bieg Firmowy is fast approaching! When most offices are already asleep, you are preparing for a sporting challenge, and maybe even… a silent disco after the run. Proper preparation means not only good sleep (which will be less this time), but also wisely planned food.
So what should you eat before the start to feel light, have energy and not fight your stomach on the route? 💪🏻Carbohydrates are the basis!
Yes, we know that you’ve probably heard more than once that carbohydrates are bad. But if you want to run effectively, you can’t forget about carbohydrates, because they will be your main source of energy on the track. It’s worth eating 1-4 g of carbohydrates per kilogram of body weight 1-4 hours before the run. We know, it sounds complicated, so we’ll give you some practical information below.
Table of contents
When to eat before a run?
An evening run requires a slightly different strategy than a morning run. The key is to spread your energy throughout the day and choose a fuller, but still light, meal 1.5-2 hours before the start – so that it has time to digest, but still provides energy on the route. The meal should also be… tested. If you have tested oatmeal, stick to oatmeal. If you run like butter on semolina – don’t change it.
Light meal ideas high in carbohydrates:
- Oatmeal with milk and fruit
- Semolina with protein supplement and fruit
- Sweet pasta with fruits
- Toast with jam and peanut butter
Apple or banana?
A banana is a great option for a quick pre-race snack – it is easily digestible, rich in potassium and provides easily digestible carbohydrates. It is best to reach for it 30-60 minutes before the start. It is important that it is ripe – such bananas are better tolerated by the digestive system than those that are still greenish.
On the other hand, an apple can be a good alternative, but not for everyone. In some people, it can cause digestive discomfort, so it is better to check its tolerance beforehand.
A small portion of dried fruit, such as dates, may also work.
What to avoid before a run?
Remember to avoid fatty foods (e.g. fried foods, salty snacks) and carbonated drinks, which can cause bloating. Also, avoid heavy foods that will burden your digestive system and make you feel sluggish.
Do you have to run to the store for energy gels?
If your activity lasts less than 60-75 minutes – and that’s how long it will probably take you to participate in Nocny Bieg Firmowy – you don’t need to provide carbohydrates during exercise, it’s enough to take care of hydration with plain water. If your exercise takes longer (up to 120 minutes), reach for about 30 grams of carbohydrates, which can be found in: 4 large dates, about 0.5 l of isotonic drink, 1.5-2 sachets of energy gel or 1 large banana.
Caffeine before Nocny Bieg Firmowy – yes or no?
Caffeine can help you run faster and more efficiently – studies show that 3-6 mg/kg of body weight taken 30-60 minutes before exercise can increase performance.
But! If you plan on going to bed soon after the race, caffeine can make it harder for you to do so. It is recommended to avoid caffeine within 6-8 hours of sleep to avoid affecting the quality of sleep.
On the other hand, if you plan to stay longer – have fun at the silent disco or come back late at night, a cup of coffee or a caffeine capsule may be your ally.
In short:
- Planning on sleeping later? – consider 200 mg of caffeine (e.g. double espresso or caffeine capsule)
- Want to fall asleep shortly after running? – better give it a miss
Or maybe beetroot?
In addition to caffeine, another option worth considering is beetroot juice. However, we warn you right away – if you haven’t tested this solution and don’t have time to do it before the start, don’t introduce it for the first time before Nocny Bieg. Beetroot juice is a natural way to improve performance – especially effective in efforts such as 5 or 10 km runs. Its effect is due to the high content of nitrates, which are converted into nitric oxide in the body.
This in turn affects the dilation of blood vessels, which can translate into better blood flow, increased muscle oxygenation and improved running pace. In practice, the best solution is a standardized beetroot juice concentrate – most often in the form of a 70 ml bottle, containing about 400 mg of nitrates. It is this amount that has an ergogenic effect.
To get the full effect, it is worth drinking such a portion about 2-3 hours before the start. However, if you know you will not be able to test it, in the days before the race include in your diet products such as rocket, spinach, lettuce or pumpkin, which also contain nitrates.
Remember to hydrate
Proper hydration is a key element of preparing for a run – without it, even the best form may not be enough. Even a small drop in hydration level (1-2%) can worsen concentration, and a larger drop (3-4%) reduces performance and may cause headaches.
The priority is to start the activity in a state of proper hydration. Just before the start, it is better to avoid carbonated drinks, coffee with additives such as “dessert in a cup” or alcohol – they burden the stomach and can cause flatulence. A much better choice will be water or a well-composed isotonic drink – what to choose depends on the duration of the training and we described this a moment ago.
Translating into practice
But to the finish line, let’s put it all together. Below you’ll find a summary of the meal plan and hydration, depending on whether you’re a woman or a man and whether you need a shake or a more standard meal. If your body weight isn’t listed in the example, you can easily modify the suggestions below based on widely available meal calorie calculators.
Meals before run
For a woman 👩🏻
Pre-Evening Run Meal (approx. 60 grams of carbohydrates)
Porridge with banana and jam
Instant oat flakes – 40 g
Milk 2% – 200 ml
Banana – 1 (100 g)
Jam 100% – 1 spoon (20 g)
Peanut butter – 1/2 teaspoon (5 g)
For a man 👨🏻
Pre-Evening Run Meal (approx. 80 grams of carbohydrates)
Instant oat flakes – 60 g
Milk 2% – 250 ml
Banana – 1 (150 g)
Jam 100% – 1,5 spoon (30 g)
Peanut butter – 1 teaspoon (10 g)
Drinks
- During the run, up to 75 minutes – water
- During the run, 75-120 minutes – 500 ml of isotonic drink
And if you plan to integrate after the run, you may want to consider a double espresso or 200 mg of caffeine 30-60 minutes before the start.
Remember – Nocny Bieg Firmowy is not only a sporting challenge, but also a great opportunity for integration and fun.
And if you want to learn more about diet in sports or everyday life, check out our blog. 👉🏻 Blog NieNaŻartych.
