Add these to your grocery list
Best foods for runners to eat before and after a run
Jan 22, 2019, 7:02 am
Add these to your grocery list
Jovan Abernathy is an international marathoner and owner of Houston Tourism Gym. To claim your free tour, contact her at info@tourismgymhtx.com
I'm looking in my email inbox. One thing is clear (other than I really need to delete some emails), race season is beginning. There is the Hot Chocolate Run, the Bayou City Classic, and Run Like a Diva Marathon. I'm getting totally excited thinking about all the medals I can get. Then, I think about last running season. My habits were pretty sloppy last race season. There is a reason why you haven't seen my finish line picture. My nutrition was shotty. So I went to my friend, Google, and did some research on the best foods for runners. Here is what I found:
As an experienced runner, what you eat before you run is of the utmost importance. It is no fun to run out of steam due to not eating. It is also no fun to eat the wrong thing and get gassy. It is no fun to eat something that makes it hard to move and slows your time down. Once before a long run of 16 miles, I grabbed a plum from my fridge in haste. I forgot that a plum is really a prune. I got what they call runner trots (that's diarrhea) around mile 11. And that's really no fun. So what are the best foods to eat before a run or a race.
Banana
Bananas are full of potassium which help regulate the body's muscle contractions and prevents cramping. It also has enough starch to provide the glucose (where energy comes from) for your run and is easy to digest earning the name Old Fait.
Oatmeal
Oatmeal
If you are in the mid point of training for a half, full marathon, or a spartan race, you will have long strenuous workouts and runs. Oatmeal makes a perfect choice to get you through. Like the banana, it is easy on the stomach and is full of carbohydrates to get you through your workout. It's a wonderful source of protein and because it has a low glycemic index, it provides sustained release of energy thus making sure you finish strong.
Nut Butter
Nut butters, like peanut, almonds, and cashews are great to eat before and after your run. Nut butters are full of fat and protein making you feel fuller longer. What's cool about that is you can eat less and you won't run the risk of cramping and sluggishness that comes with eating too much. Pair it with Ezekiel Toast (bread made with all the ingredients found at Ezekiel 4:9) to have a light meal made from complete plant protein. And its quick and easy to make. Just add honey to taste.
Protein Shakes
Protein shakes are great to consume before your workout, whether it is running, cross fit, or lifting weights. They are full of protein like the name suggests. If you are on a specific diet, they work well into your daily calories and nutrients. They come in amazing flavors like chocolate chip cookie dough and salted caramel. Chose a plant based protein powder over whey for running. It sustains you without weighing you down and is easy on the stomach. I recommend AdvoGreens Salted Caramel by Advocare.
Eggs
One of the best things ever created was the egg. Eggs are an inexpensive solution to many dietary problems for runners especially. Forget about them being a complete protein, but a little goes a long way. One egg over Ezekiel toast before a run will last until the end. After a run, you can enjoy an omelette to not only fight hunger, but inflammation. Also, eggs are full of Vitamin K which promotes bone health. Let's just say, the egg is awesome!
Some foods are great for runners to add to their overall diet.
Sweet potato
Runners need their carbs. You can't just eat Doritos and think that's going to cut it. Instead try adding sweet potato to your diet. Sweet potatoes are good carbs meaning they don't cause your sugar to spike which is great for runners because you can last a lot longer on the track. They are also full of antioxidants, vitamin C, potassium, and iron. You can eat them stuffed, in a hash, or baked them as fries with salt and vinegar drizzled on top.
Yogurt
Yogurt is also great for runners as it helps boost your immune system by its many strains of probiotics. Nothing can ruin a training schedule than getting sick over and over again. Yogurt is another great source of protein as well as calcium. It is a very diverse food. You can enjoy it off the spoon, as kefir, or as a smoothie with your favorite fruit. I'm thinking a berry, banana blast with pineapple (pineapple is great for preventing injuries).
Avocado
I can't have enough reasons to eat avocado. Avocados are a runner's best friend. Avocados have as much as 60% more potassium than bananas. Because of their high fat and fiber content, they keep you feeling full for longer. They possess Omega 3 Fatty Acids and other anti-inflammatory properties. This reduces muscle and joint soreness and assists in recovery between workouts. Although amazing by themselves, avocados are great on sandwiches, with eggs, and just about anything.
Legumes
Like eggs, legumes are an inexpensive solution to many dietary problems for runners. They are a complete protein-carbohydrate combination that will give you sustained energy and helps repair your muscles. They are full of fiber, vitamins, and minerals and will fit into a vegan, vegetarian, and a meat eaters diet. Think lentil stew or a bowl of chili to satiate your hunger after a long run. I would wait to enjoy after the run. They could cause gas.
So next time you go to the grocery store, be sure to include these items on your list. Better yet, pick out a couple of recipes to try out.
Rookie Cam Smith homered on his first two at-bats and had a career-best four RBIs to power the Houston Astros to a 6-4 win over the San Diego Padres on Friday night.
CAM SMOKES ONE!#BuiltForThis pic.twitter.com/hI9YnN90Fg
— Houston Astros (@astros) April 19, 2025
Smith connected off Kyle Hart (2-1) on a three-run homer in the second inning to put the Astros on top and added a solo shot off the lefty in the fourth that made it 5-2.
TAKE 2.#BUILTFORTHIS pic.twitter.com/WA1aQgAi9e
— Houston Astros (@astros) April 19, 2025
San Diego's Luis Arraez, who had three hits, sent a high fastball from Bryan King into the first row in right field for a two-run homer that cut the lead to 5-4 in the seventh.
Jake Meyers tied a season high with three hits for the Astros, capped by a run-scoring single in the eighth to give them some insurance.
Houston starter Ryan Gusto (2-1) gave up nine hits and two runs in five innings. Josh Hader pitched a perfect ninth for his fifth save.
The Padres went 2 for 10 with runners in scoring position.
The Astros trailed by 1 with two on and two outs in the second inning when Smith sent his first home run into the seats in left field to make it 3-1.
An RBI single by Yainer Diaz extended the lead to 4-1 in the third.
Oscar Gonzalez cut the lead to 4-2 with an RBI single on a ground ball with one out in the fourth.
Smith’s second home run came on a full count in the fourth inning to extend the lead to 5-2.
Hart yielded 10 hits and five runs in five innings for his first loss this season after the team won each of his first three starts.
Smith's first home run that put the Astros on top for good.
Smith was 1 for 10 in Houston’s three-game series against St. Louis this week before breaking out Friday night.
Houston RHP Hayden Wesneski (1-1, 4.00 ERA) opposes RHP Michael King (3-0, 2.42) when the series continues Saturday night.