From our Nutritionist:

The motivation for this post is my client who is running 100 km around the south-eastern suburb…..
YES 100km! .. 100km I repeat! …… in one go… one day…as crazy as it sounds it’s pushing the limits… the body’s limits… with a good cause of-course..
to raise money for people who are in need
So when he called asking for a nutritional plan I would go above and beyond to help!!!
And I have!!! I’ll even order the meal for him! 

We all need help planning our diet for running!!!
I’m not suggesting that we run 100km like CK but I think we are running a little more than normal given we are in isolation… it’s my only sanity! 
So if you are wondering what to eat before running keep reading….
This is a form of exercise that burns a lot of energy and can be taxing on your body. Properly fuelling your run can boost your performance, delay fatigue and reduce soreness. A balanced pre-run meal should be rich in protein and fast-digesting carbs for increased energy. It must also be easily digestible and keep tummy feeling better with no distress.

Healthy doesn’t mean a run friendly meal.. even healthy foods may not be the best choice before hitting the pavement iThis is the last thing you want during a run.

Fill up on protein and fast-digesting carbs before a run. Bananas, smoothies, Protein powder, almond milk, a well designed smoothie (HEG do a great one and its what was CK choice this am) !!! If you blend/blitz the digestive rate is improved and less fiber impacting your run.

Def avoid high fat proteins and large amounts of fibrous foods before hitting the pavement…these may cause digestive distress and affect your training routine. When your up early and short for time a really nice smoothie will boost hydration, and you can def get the right amount of protein in there

It is best to avoid high-fat foods and caffeine for three to six hours before a run to prevent diarrhoea and dehydration. . If you have a sensitive stomach, steer clear of high-fiber, high-fat and gas-producing foods as they may cause bloating, gastric discomfort and distress.  A snack 1.5 hours before a run is a good goal, a quick digestion carbohydrate could be taken even closer to the event, example is rice crackers or a mountain wrap with a jam spread or orange juice or our favourite fruit for these events being,

Consider your goals too. Marathon training, for instance, requires a different nutritional approach than running for weight loss. In general, a pre-run meal or snack should be moderate in protein and rich in carbs. Super important to practise your nutritional regimen when it is switching from a casual run to an ultra – endurance run.


Carbohydrates are the body’s main source of fuel, being stored as glycogen in the muscle and liver. During exercise glycogen storage lasts about one hour in duration, so when we are doing about an hour a day, well we generally can cope with just a good healthy meal plan, no carb loading or bulk loading needed………on the other hand it is recommend the consumption of approximately 60 grams of carbs per hour for exercise lasting anywhere between two and three hours. Ultra-marathon runners need a very well-designed plan to suit them.  Strategy, timing, type, taste and texture all may improve physical performance. Choosing to load up could very well be an option when eating whilst running isn’t your thing…

By now, you should have a better understanding of what to eat before running.
Protein and carbs should come first on your list.

  • Scrambled egg whites with Spelt bread
  • Oats with an almond or lactose free milk and protein powder and banana and a little maple syrup would be great
  • Bananas with a Rice Mountain wrap
  • Energy bars or a good Protein Ball (See HEG Brekkie Ball – my favourite!)
  • Greek yogurt/ lactose free with berries or sliced bananas
  • Steamed potatoes with seasoning and egg white
  • Homemade high-protein muffins, waffles or pancakes (Low Fodmap flours & low lactose)
  • Pita bread with hummus (lighter options are definitely better)
  • Vegetable frittata
  • Smoothies and protein shakes are ideal on those days when you’re not feeling hungry. Add a tablespoon of honey or maple to whey protein to increase your carb intake. If you want something ready, try HEG smoothie its definitely dietitian approved.
  • Protein bars are a good choice too — just make sure you check the label. If the ingredient list starts with sugar, fructose, high-fructose corn syrup or hydrogenated oils, choose something else. A quality protein bar will have rice, soy, pea or hemp protein listed first on the label
Remember to drink plenty of water before, during and after running. When you exercise, you lose water through sweating. Even a 2 percent drop in hydration levels can affect cognitive and physical performance…. Fatigue, poor mental focus, reduced alertness, dizziness and headaches are all common side effects of dehydration.