Worried About What to Eat the Night Before Your Long Run?
Here’s How to Fuel Right
As a marathoner in training, you’ve probably been there: It’s the night before your long run, and suddenly you’re second-guessing everything you plan to eat. Should you load up on carbs?
Avoid fats?
What if you eat too much and feel sluggish the next day?
These are common concerns, and getting your pre-long run nutrition right can make a big difference in how you feel and perform the next day.
Common Issues Runners Face the Night Before a Long Run
Indecision About Carbs: Many runners know they should carb-load but worry about eating too much or the wrong kinds of carbs, which can lead to digestive issues or feeling too full. Not to mention, true carb-loading should happen two nights before the long run. Saturday long run, carb-load Thursday. More on carb-loading here.
Fear of Overeating: There's a fine line between eating enough to fuel your run and overeating, which can leave you feeling heavy or uncomfortable.
Digestive Woes: The wrong food choices or too much fiber can cause gastrointestinal distress during your run, leading to a less-than-ideal experience on the road or trail.
What to Eat the Night Before a Long Run
To fuel your long run properly, you need a balanced meal that provides energy, is easy to digest, and won’t cause any unwanted surprises the next day. Here’s how to approach your pre-long run dinner:
Focus on Easily Digestible Carbs:
Why: Carbohydrates are your body’s primary source of fuel during long endurance efforts. Eating a meal rich in easily digestible carbs ensures that your glycogen stores are fully topped off.
What to Eat:
Whole grain pasta with a light tomato-based sauce.
White or brown rice with lean protein and steamed vegetables.
A baked potato or sweet potato with a small amount of butter or olive oil.
Include Lean Protein:
Why: Protein is important for muscle repair and recovery, and it helps to keep you feeling satisfied without being overly full.
What to Eat:
Grilled chicken, turkey, or fish.
Plant-based options like tofu, tempeh, or lentils.
Healthy Fats in Moderation:
Why: While carbs are the focus, a small amount of healthy fats can help keep you satiated and provide a slow-release energy source.
What to Eat:
Avocado, olive oil, or a handful of nuts.
Avoid heavy, fatty foods like creamy sauces, which can be harder to digest.
Watch Out for High-Fiber Foods:
Why: Fiber is important for overall health, but too much the night before a long run can lead to gastrointestinal distress.
What to Avoid:
Large amounts of raw vegetables or beans.
High-fiber grains or cereals.
Hydrate Properly:
Why: Hydration is key to performance, but don’t overdo it the night before. Focus on steady hydration throughout the day.
What to Drink:
Water or an electrolyte drink with dinner.
Avoid alcohol and excessive caffeine, which can dehydrate you.
Sample Pre-Long Run Meals
Meal 1: The classic - Whole grain pasta with marinara sauce, grilled chicken breast, a side salad with light dressing, and a small piece of whole-grain bread.
Meal 2: My personal favorite - Baked salmon with a sweet potato, steamed broccoli, and quinoa.
Meal 3: Stir-fried tofu or chicken with white rice and cooked vegetables, lightly seasoned.
Timing Your Meal
Eat your dinner 12-14 hours before your run to give your body time to digest and process the nutrients. This typically means having dinner between 6-8 PM if you plan to run early in the morning.
What some of my athletes eat before their long runs. . .
Conclusion
The night before a long run, focus on eating a balanced meal that’s rich in carbs, moderate in protein, and low in fiber and fats. Proper fueling ensures that you wake up feeling ready to tackle your long run with energy and confidence. By planning your pre-run meal wisely, you can avoid common pitfalls and set yourself up for success on race day.
HAPPY RUNNING!!
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