Every runner has a horror story about their snacks.
It usually starts like this: "I was enjoying a leisurely Sunday jog when…" or "I was on my way to a new PB…"
To put it plainly, their butt exploded. Or, in nicer terms, something they ate upset their digestive system and they needed a Port-A-Potty, public bathroom or bush right away.
Finding the right snacks to eat before, during and after a run is a game of trial and error because everyone reacts differently to food, says Hilary Stellingwerff, a professional middle-distance runner.
Now pregnant with her first child, Stellingwerff, who represented Canada in the 1,500-metre semifinals at the 2012 Summer Olympics, says she sticks to bland foods prior to a workout or race. But the same can’t be said for everyone.
“Runners are quirky people, so anything goes if it works for you,” she says, adding that an old roommate of hers used to suck on gummy bears and sour candy before racing.
Holistic nutritionist Joy McCarthy says runners should choose snacks that are quick to digest and will provide energy throughout a workout.
“Having a heavy fat and protein-rich meal before a run would not be a good choice as that can take a couple of hours to digest,” she says, adding runners should experiment with snacks before race day, not on it.
Paying attention to what you put in your mouth after a run is just as important as before or during. Stellingwerff makes sure she eats within 35-45 minutes after a workout and fights off hunger pangs and junk food cravings by sipping a smoothie while cooking dinner.
“Make sure your recovery has protein and complex carbs,” adds McCarthy. “Protein helps with muscle rebuilding and carbohydrates help with recovery and provide essential vitamins and minerals.”
We've rounded up their top snacks to try, including a recipe for a homemade energy gel. What is your favourite snack pre- and post workout? Let us know in the comment section below.
Snacks For Runners
Joy McCarthy's Ch-Chi-Chia Gel Recipe
Ingredients
1 tbsp chia seeds (sprouted is best)
3 medjol dates, seeds removed
1 tsp sea salt or Himalayan rock salt
1 tbsp coconut oil
1 tbsp fresh lemon juice
1 tbsp honey
Optional: 1 tsp raw cacao powder (if you want it chocolate flavoured) or 1 tsp vanilla bean powder
Directions
Soak the dates in water for three to four hours (overnight is fine too). Remove from water and add all of the ingredients in a food processor and process until smooth. Put the gel into re-usable gel containers. You can easily double or triple the recipe and freeze each of the gels. Remember to take it out the night before your run. The coconut oil may still seem solid but it will quickly melt at room temperature. Makes 1-2 gels