what to eat before 3-4 mile run

[IronSpirit]

what do you recommend to eat before a morning run.I run 2x a week for 30-40 mins. Afterwards I have oatmeal and eggwhites. I know I should have a protein source like whey but dont know if I should have a piece of fruit or oatmeal and how much?

 

[Mammoth2500]

Depends on what your goals are. If your looking to increase muscle then before your run it would be a good idea to consume some complex carbs to feed your mucles while you run and to replace your glycogen stores. If your not worried to much on your muscle adn trying to lose fat then i would recommend decreasing the carbs and increasing protein to fill the calories.

For after your run a good fruit i would recommend to add would be grapefruit.

 

[jenscats5]

When I run my 5ks I can't eat a lot of stuff as I cramp up easily - so I'll just have about 3-4 egg whites with my supps, then have some type of carb afterwards, which the runs usually provide.

 

[calitrainman]

I usually take a regular Meal Replacement shake about 30-45min before a long run. Before I started taking them, I was just running on an empty stomach. With the MRPs, I've noticed a significant increase in my energy levels throughout the entire run (which is typically the same length of time - 40min) Specifically, I use Champion Nutrition's Ultramet, although it probably doesn't make much of a difference what type is used. Following the run, I mix up some 100% ON vanilla whey with a high-glycemic carb drink such as Kern's All-Nectar

 

[madogz1n2]

If your a xc runner, then you should have some complex carbs at least an hour before the run, if you're looking more for fat loss then fuk the energy and run on an empty stomach.