If you plan to run for more than two hours, it’s best you eat something. But you have to be careful with what you eat. This is because digestion is a lot more difficult during runs. How so? The body moves blood flow away from internal organs and moves it to the large muscles in the body to supply them with blood rich in oxygen in order to help the body run better.
Eating before your long run has several benefits. It equips the body with blood sugar. It also keeps the GI system working and active during the run. After all, food in the stomach helps gather blood flow for digestion.
On the question of what to eat before a long run, make sure what you consume has about 200 to 300 calories. Opt for small meals with easily digestible carbs and some protein. A 3:1 ratio of carbohydrates to protein will work best.
It is also recommended that you have your pre-run breakfast one or two hours before your run. This means that you have to be up very early. Some of the best food options for runners are low-fiber and low-fat carbs. However, it is best to experiment to know what works for your body.
Begin with foods that are easily digestible. For instance rice, dry toast, rice, half a bagel, or applesauce. You can add nut butter to toast or a banana for some protein. Other great food options include sweet potato, cooked quinoa, or an energy bar.