Fueling around running can be a challenge: too much or not enough food right before a workout can drastically affect your performance, while the right meal post-run can make or break your recovery.
We asked Promix Athlete and elite runner, Enoch Nadler, what to eat before running and what to eat after a run to optimize hard work pounding the pavement. Not only does Enoch coach all sorts of athletes to hit their personal bests with Team Florida Track Club, he is a serious competitor himself.
He finished 22nd overall at The Boston Marathon this year and can bang out a mile in 4 minutes and 8 seconds.
Let that sink in.
With race times like his, you better believe he’s learned how to treat his body throughout the course of his career.
BEFORE YOU RUN, FUEL
So what’s the best thing to eat before a run? Here are three options Enoch chooses depending on the time of day he’s fitting in his workout.
Option #1 – FASTED
For early morning runs, it might not always make sense to consume a full meal or even a small snack before lacing up. Those who prefer to run fasted should opt for a tiny bit of fuel, and the best option also helps you manage your recovery before you even begin your workout.
“A glass of water with a scoop of Promix BCAA powder increases muscular strength and power and is great before a hard workout,” Enoch explains. “BCAAs also help reduce muscle soreness, so I might even drink them after a challenging run as well. My favorite flavor is strawberry lemon.”
Option #2 – Light snack
For shorter runs or any type of interval work, it’s important to eat something light, yet nutrient-dense. Quality carbs will provide energy to perform well physically, while a little fat & protein will keep you feeling full and focused.
Enoch slices a piece of Ezekiel sprouted bread and throws it in a toaster. He’ll then add organic peanut butter and 1 sliced banana.
“This is usually my go-to pre-run fuel. It’s light and gets me through very early morning workouts,” Enoch says.
Option #3 – Full meal
The term “long run” means something different to everyone. A long run generally refers to your largest grouping of consecutive miles for a week. The goal is to build aerobic capacity and endurance. For beginning runners, a long run might be 5-6 miles. For intermediate runners, something closer to 8+ miles might make more sense.
For elite runners like Enoch, a long run constitutes anything exceeding 14 miles. For that kind of haul, it’s important to be running on a full tank.
Enoch turns to his favorite hot cereal. “Organic oats with coconut oil, salt, a scoop of Promix collagen peptides, sunflower seeds, pumpkin seeds, a tablespoon of organic peanut butter, and a little honey” pack the full meal’s worth of carbs, fats, and protein that Enoch needs to crush his distance. “These oats help sustain energy with the carbs and have a little extra protein from the collagen to help with muscle recovery. The unflavored collagen peptides mix instantly and add no flavor to the bowl.”
AFTER YOU RUN, REFUEL + RECOVER
Option #1 – A shake or smoothie on-the-go
According to Enoch (and most elite athletes and Registered Dietitians), “It’s very important to take protein within 30 minutes or less of a workout. Consuming an adequate amount of protein gives your body the amino acids it needs to repair and rebuild muscle. It also gives you the building blocks required to build new muscle tissue. “
Getting enough protein within a small timeframe is easily achieved with a quick shake or smoothie.
Enoch’s favorite shake is made with unsweetened almond milk & 20 grams of Promix Vegan Chocolate protein powder. More often than not, this shake is waiting for him in a shaker bottle so he can down it within 30 minutes of a workout.
Another great grab-and-go option is a fruit smoothie, which Enoch will blitz in his Ninja blender. He throws in 20 grams of either his vegan protein or unflavored collagen protein powder plus organic berries, almond milk, flaxseed oil, and almond butter.
Option #2 – Another light snack
“I often make a fruit salad which consists of Promix Chocolate Protein Puffs, strawberries, blueberries, almond milk, almonds, pumpkin & sunflower seeds, and a drizzle of honey. So delicious.”
Promix Protein Puffs add crunch to salads, smoothies, oats, yogurt, baked goods… the sky is the limit with this versatile ingredient.
Option #3 – A well earned treat
“I love to snack on collagen protein brownie bites, which my brilliant wife created. These are so easy to pack and eat throughout a busy day, and are perfect in a pinch or while traveling.”
Promix Gluten Free Collagen Protein Brownie Bites (Recipe Below)
The bottom line
Fueling is key when it comes to performance. No matter which of our all natural protein supplements you choose, you’re in goods hand. All Promix products are free of gluten, soy, hormones, antibiotics, and GMO’s to provide the highest quality, always.
If you have any questions regarding our natural protein supplements and how they support your training, visit our FAQs page, or feel free to email us at [email protected]. Be sure to follow Promix Nutrition on instagram for the most up-to-date announcements and more posts to inspire you!
Gluten-free Collagen Protein Brownie Bites
- 1/3 cup organic maple syrup
- 1/3 cup melted coconut oil
- 4 large eggs
- 1 tablespoon vanilla extract
- 2 cups almond flour
- 3/4 cocoa powder
- 1/4 cup Promix Collagen
- 2 teaspoons baking powder
- 1/2 teaspoon sea salt
- 1/2 cup hot water (from the tap is fine!)
- 1/2 cup chopped dark chocolate chips (vegan)
- 1/2 cup chopped pecans
- 1/2 organic coconut flakes
- Preheat your oven to 350 degrees. Line a muffin tray with liners or grease with fat of choice (recommended: coconut oil). Recipe will yield a dozen standard size cups. To make a more traditional brownie square, pour batter into a greased 9×9 inch pan and be prepared to increase bake time slightly until done.
- Add almond flour, cocoa powder, Promix Unflavored Collagen Peptides, baking powder, and sea salt together into a bowl. Set these dry ingredients aside.
- In a separate bowl, mix wet ingredients: maple syrup, coconut oil, eggs, and vanilla extract.
- Slowly incorporate dry ingredients into wet.
- Mix in hot water and carefully beat into the batter.
- Fold in chocolate chips, coconut flakes, and pecans by hand with a spoon or spatula.
- Divide the batter between the lined muffin cups, filling them nearly to the top, or pour batter into pan.
- Bake for 20-25 minutes, or until a fork or toothpick comes out clean.
- Let cool for at least 5 minutes before serving.