{"id":35425,"date":"2018-06-20T08:30:24","date_gmt":"2018-06-20T15:30:24","guid":{"rendered":"https:\/\/www.rei.com\/blog\/?p=35425"},"modified":"2020-05-22T13:05:46","modified_gmt":"2020-05-22T20:05:46","slug":"what-runners-eat-before-they-run","status":"publish","type":"post","link":"https:\/\/www.rei.com\/blog\/run\/what-runners-eat-before-they-run","title":{"rendered":"What Runners Eat Before They Run"},"content":{"rendered":"

You\u2019ve logged the miles. Done the training. Now it\u2019s race day. One big question remains: What should you eat before you run? Chances are, you should eat whatever you usually eat\u2014now is not the time to introduce something new. For some insight, we called up a handful of elite trail runners to see what they eat for breakfast\u2014what fuels them through mile after mile on both training and race days. Then we asked sports nutritionist, writer and runner Matt Fitzgerald, author of \u201cThe Endurance Diet: Discover the 5 Core Habits of the World\u2019s Greatest Athletes to Look, Feel, and Perform Better,\u201d for his take.<\/span><\/p>\n

Jim Walmsley<\/b><\/h4>\n

Age: <\/b>27<\/span><\/p>\n

Where He Lives: <\/b>Flagstaff, Arizona<\/span><\/p>\n

Career Highlights: <\/b>Named Ultrarunner of the Year in 2016 and 2017 by <\/span>Ultrarunning <\/span><\/i>magazine,<\/span> Jim Walmsley<\/span><\/a> has won 15 career ultramarathons and set 16 trail course records, including a then fastest known time (FKT) on the Grand Canyon rim-to-rim-to-rim in 2016. This June, he\u2019ll return to run the Western States 100, which he<\/span> famously didn\u2019t finish<\/span><\/a> last year while on track for a course record.<\/span><\/p>\n

What He Eats:<\/b> \u201cI have blueberry crisp CLIF\u2122 granola with almond milk basically every day for breakfast. It\u2019s easy to pack and I can replicate it even abroad,\u201d Walmsley said. \u201cDepending on how much time I have before a run, I will make a pour-over coffee with it. I\u2019ll have the granola and coffee if I have at least two hours before I need to start running. If I only have an hour before, I\u2019ll just do the granola. If I have less time, I\u2019ll just eat half a bar. I like trying to eat something so I don\u2019t get a mid-morning run hunger.\u201d<\/span><\/p>\n

Expert\u2019s Take:<\/b> With its high carbohydrate content, Fitzgerald says granola can be a good breakfast choice on heavier training days. <\/span>\u201c<\/span>All breakfast granolas are not equal, though,\u201d he said. He notes that CLIF\u2122 Energy Granola<\/a> is among the better options, with whole grains and just 10 grams of added sugar. \u201cA sprinkling of fresh berries on top would make this breakfast a little more nutritionally well-rounded,\u201d Fitzgerald added.<\/span><\/p>\n

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Cereal for breakfast? It’s quick and easy, says\u00a0Courtney Dauwalter.<\/span><\/p><\/div>\n

Courtney Dauwalter<\/b><\/h4>\n

Age: <\/b>33<\/span><\/p>\n

Where She Lives: <\/b>Golden, Colorado<\/span><\/p>\n

Career Highlights: <\/b>In 2017, <\/span>Courtney Dauwalter<\/span> won the Moab 240 Mile Endurance Run<\/span><\/a>, beating the second-place finisher by more than 10 hours. In 2016, she took first at <\/span>Colorado\u2019s Run Rabbit Run 100-mile race and Arizona\u2019s Javelina Jundred 100K<\/span>.<\/span><\/p>\n

What She Eats: <\/b>\u201cI start with three to six cups of coffee, plus French vanilla creamer,\u201d Dauwalter said. \u201cAs I\u2019m finishing up my coffee, I usually grab a box of cereal and eat a few handfuls straight out of the box. Standard cereals in my cupboard are Cinnamon Life\u2122, Golden Grahams\u2122 and Cinnamon Toast Crunch\u2122. I will head out on my run about 30 minutes after eating. Why is this my breakfast? Because I love coffee and cereal, it sits well in my stomach no matter the workout I do after eating it and it requires zero hassle or cooking.\u201d<\/span><\/p>\n

Expert\u2019s Take:<\/b> \u201cI\u2019m a big believer in making healthy fueling as easy and comfortable as you want it to be,\u201d Fitzgerald said. \u201cToo many athletes assume they have to radically depart from the way they grew up eating and build their new diet on exotic superfoods to optimize their nutrition. There is a place for ready-to-eat breakfast cereals in an ultrarunner\u2019s diet. Just be sure to choose products made with no refined grains and with less than 10 grams of added sugar per serving.\u201d<\/span><\/p>\n

Jeff Browning<\/b><\/h4>\n

Age: <\/b>46<\/span><\/p>\n

Where He Lives: <\/b>Bend, Oregon<\/span><\/p>\n

Career Highlights:<\/b> Jeff Browning won the 2018 <\/span>Antelope Island 100<\/span> in Utah and California\u2019s 2017 Coyote Backbone 68 Mile, where he set a FKT. In 2016, he set a fastest combined time for his finish at the Western States 100 and Hardrock 100.<\/span><\/p>\n

What He Eats:<\/b> \u201cI eat grain-free, sugar-free in my everyday diet. I typically eat two to three eggs and Bulletproof\u2122 coffee, with MCT oil and unsalted butter,\u201d Browning said. \u201cOn easy days or rest days, I will occasionally intermittent fast and only have coffee. On race days, my menu is two eggs cooked in coconut oil or butter, topped with avocado and a cup of Bulletproof\u2122 coffee.\u201d<\/span><\/p>\n

Expert\u2019s Take:<\/b> \u201cJeff\u2019s high-fat, low\/no-carb breakfasts are something that I personally would encourage athletes to eat only on rest days and on designated depletion workout days, and perhaps also during brief periods when fat loss is a higher priority than fitness development,\u201d Fitzgerald said. \u201cThere is no arguing with the success Jeff has had, <\/span>but in my experience many athletes who try this approach feel lousy, experience reduced training capacity and find it restrictive and difficult to sustain.\u201d<\/span><\/p>\n

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After pancakes, Sage Canaday logs mile after mile. (Photo Credit: Hoka One One)<\/p><\/div>\n

Sage Canaday<\/b><\/h4>\n

Age: <\/b>32<\/span><\/p>\n

Where He Lives: <\/b>Boulder, Colorado<\/span><\/p>\n

Career Highlights: <\/b>Sage Canaday is a three-time USA Track and Field national champion in mountain, trail 100K and trail marathon. He\u2019s a two-time champion of New Zealand\u2019s Tarawera Ultramarathon and a three-time<\/span> Speedgoat 50K champion and course record holder. In 2017, he won the Lake Sonoma 50 in California.<\/span><\/p>\n

What He Eats:<\/b> \u201cMy typical breakfast is waffles. I love pancakes too, but I usually have whole-grain frozen waffles heated up,\u201d <\/span>Canaday said.<\/span> \u201cA local company in Boulder, called Vafels\u2122, also makes authentic vegan European style waffles that I enjoy frequently. I usually get waffles with blueberries already in them, or I like to sprinkle blueberries on top. For other toppings, I always have some peanut butter or almond butter on hand, then also add some pure maple syrup. I like to have a very large cup of coffee and a cup of water, as well.\u201d<\/span><\/p>\n

Expert\u2019s Take:<\/b> \u201cWaffles and pancakes are veritable carbohydrate bombs, hence they can be a good way to fuel up for a big day of training, though I myself would skip them on recovery and rest days,\u201d Fitzgerald said. \u201cToo often prepared in unhealthy ways, these comfort-food breakfast choices can be quite wholesome when done the way Sage does them: Using whole grains, holding the butter and excess syrup, and topping them with fresh fruit or sugar-free nut butter.\u201d<\/span><\/p>\n

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Dylan Bowman keeps breakfast simple: Toast with almond butter and banana.<\/p><\/div>\n

Dylan Bowman<\/b><\/h4>\n

Age:<\/strong> 32<\/p>\n

Where He Lives:<\/strong> Mill Valley, California<\/p>\n

Career Highlights: <\/b>Dylan Bowman is a two-time winner of the Ultra-Trail Mt. Fuji in Japan and a two-time winner of the Tarawera Ultramarathon in New Zealand. He first made a name for himself by earning third place at his first-ever ultramarathon, the Leadville 100 in 2010.<\/span><\/p>\n

What He Eats:<\/b> \u201cI almost always train early in the morning. Usually I just have some coffee and toast before standard training outings,\u201d Bowman said. \u201cDepending on how I\u2019m feeling, I\u2019ll either have toast with almond butter and banana or avocado toast.\u201d \u00a0<\/span><\/p>\n

Expert\u2019s Take:<\/b> Fitzgerald says a light breakfast like Dylan\u2019s can be a fine choice for athletes training early in the morning. \u201cBread with a nutritionally complementary spread on top can provide enough calories to make a difference in perceived effort and performance in the run that follows and minimizes the risk for intestinal discomfort,\u201d he said.<\/span><\/p>\n

Krissy Moehl<\/b><\/h4>\n

Age: <\/b>40<\/span><\/p>\n

Where She Lives:<\/b> Fairhaven, Washington<\/span><\/p>\n

Career Highlights:<\/b> Veteran ultrarunner Krissy Moehl has earned<\/span> 55 female wins and two outright wins<\/span> in her 17-plus-year running career, including women\u2019s wins in 2016 at Washington\u2019s Cascade Crest 100 and California\u2019s Quicksilver 100K.<\/span><\/p>\n

Expert\u2019s Take:<\/b> \u201cI see concoctions like Krissy\u2019s in the diets of many elite endurance athletes,\u201d Fitzgerald said. \u201cI give them a general thumbs-up because, although the particular combinations of foods are sometimes a little weird, they cover a lot of nutritional bases: In this case you\u2019ve got yogurt\u2019s probiotics, maca\u2019s antioxidants, dried fruit\u2019s vitamins and minerals and granola\u2019s fiber. In a food environment where so many people are focusing on what to avoid, the highest performers, like Krissy, tend to be more focused on inclusion.\u201d<\/span><\/p>\n

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Cat Bradley, powered by vanilla cupcakes. (Photo Credit: Niko Barraza)<\/p><\/div>\n

Cat Bradley<\/b><\/h4>\n

Age:<\/b> 26<\/span><\/p>\n

Where She Lives: <\/b>Boulder, Colorado<\/span><\/p>\n

Career Highlights: <\/b>Breakout star<\/span> Cat Bradley had <\/span>quite a year in 2017<\/span><\/a>: She won the Western States 100 and set a<\/span> Grand Canyon rim-to-rim-to-rim FKT.<\/span><\/p>\n

What She Eats:<\/b> \u201cSome type of hot or cold cereal with nut butter. Lately, I\u2019ve been on a Cheerio\u2122 kick served with a generous helping of berries, almond milk and honey,\u201d Bradley said. \u201cI\u2019ll heat up a serving or two of nut butter to drizzle on top. Before a race, I treat myself to a breakfast that will soften the blow of a 3am alarm clock. Before the Western States 2017, I had a giant, gourmet, chocolate-covered Rice Krispie\u2122 treat I bought at a fudge shop in Squaw Valley. Before my Grand Canyon FKT, I had a gluten-free vanilla cupcake.\u201d<\/span><\/p>\n

Expert\u2019s Take:<\/b> \u201cI like to see athletes dress up basic prepared foods like Cheerios with additions such as fresh berries and nut butter<\/a>, as Cat does,\u201d Fitzgerald said. \u201cUnless you are allergic to milk or lactose intolerant, though, consider choosing real milk, preferably whole, instead of almond, rice or soy milk.\u201d<\/span><\/p>\n<\/span>","protected":false},"excerpt":{"rendered":"

You\u2019ve logged the miles. Done the training. Now it\u2019s race day. One big question remains: What should you eat before you run? Chances are, you should eat whatever you usually eat\u2014now is not the time to introduce something new. For some insight, we called up a handful of elite trail runners to see what they […]<\/p>\n","protected":false},"author":26,"featured_media":35427,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[10],"tags":[661,1376,66],"internal-tag":[1682],"class_list":["post-35425","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-run","tag-recipes","tag-running","tag-tips","internal-tag-pre-redirect-running"],"parsely":{"version":"1.1.0","canonical_url":"https:\/\/rei.com\/blog\/run\/what-runners-eat-before-they-run","smart_links":{"inbound":0,"outbound":0},"traffic_boost_suggestions_count":0,"meta":{"@context":"https:\/\/schema.org","@type":"NewsArticle","headline":"What Runners Eat Before They Run","url":"http:\/\/www.rei.com\/blog\/run\/what-runners-eat-before-they-run","mainEntityOfPage":{"@type":"WebPage","@id":"http:\/\/www.rei.com\/blog\/run\/what-runners-eat-before-they-run"},"thumbnailUrl":"https:\/\/www.rei.com\/blog\/wp-content\/uploads\/sites\/4\/2018\/06\/Breakfast-7640.jpg?resize=150%2C150","image":{"@type":"ImageObject","url":"https:\/\/www.rei.com\/blog\/wp-content\/uploads\/sites\/4\/2018\/06\/Breakfast-7640.jpg?fit=1500%2C1000"},"articleSection":"Run","author":[{"@type":"Person","name":"Michelle Flandreau"}],"creator":["Michelle Flandreau"],"publisher":{"@type":"Organization","name":"Uncommon Path \u2013 An REI Co-op Publication","logo":""},"keywords":["recipes","running","tips"],"dateCreated":"2018-06-20T15:30:24Z","datePublished":"2018-06-20T15:30:24Z","dateModified":"2020-05-22T20:05:46Z"},"rendered":"

What She Eats:<\/b> \u201cMy typical breakfast is something I\u2019ve deemed Krissy\u2019s Concoction. Mix one-half cup plain Greek yogurt, two to three tablespoons of Flora\u2122 Omega Sport+ and two teaspoons of maca powder. Then add a handful of fresh or dried fruit<\/a> and a cup of granola,\u201d Moehl said. \u201cI can eat it any morning, pre-run or post-run. If I wake up late, I\u2019ll have a piece of toast with Trail Butter\u2122 and a sliced banana before the run and then the concoction after. Mate is my caffeine of choice, brewed in a French press.\u201d<\/span><\/p>\n