What do you eat before/during/after long runs?

[niq]

Do you try to replace all the calories? A little more? A lot more? According to the Garmin, I burned 1200 calories on my run today. I think I ate or drank 300 calories before the run (energy bar + banana), 300 calories during the run (gatorade + OJ), and 200-300 afterwards (half a turkey & cheese sandwich). And I was still super hungry!

[labbie]

Before I usually eat toast with pb and some jelly, banana, coffee.
During- nothing unless I'm out longer than an hour. Then usually sport beans or shot block.
Afterwards I try to eat some protein right away, and then a meal after I shower.
Lately I've been craving a rice or noodle bowl (some combo of carb/protein/veggies and sauce). Depending what we have on hand I've made some pretty odd concoctions. Black bean burger/sweet potato/veggies and hot sauce has been my go to for the last couple weeks.

I usually eat back most of my exercise calories on a given day.

[al320]

Before, same breakfast as normal (which isnt always the same thing, i rotate).

During, i take gu, usually 3 or 4 on a 20 miler. If its hot i stop for a powerade. I plan to try tailwind this time around.

After, if i have any, i have chocolate milk as soon as i get home, or a yogurt. I try to have about 200 calories within 10 or 20 minutes of finishing. Then i go about my day as usual, only eating extra if i feel extra hungry. And ice cream.

[venice2007]

Before: pb and banana usually
During (depending in length) gu, nuun, water
After:chocolate milk and then eat as I normally would with an added snack or two

[niq]

So, I should eat more nutella and drink chocolate milk when I'm done? I can live with that

[bostonmichelle]

I usually eat toast with peanut butter before. Depending on how long of a run I usually try and eat/drink 100 calories every 3-4 miles in some fashion. I usually eat something after about 200 calories and then get brunch. I usually end up eating back most of my calories by the end of the day.

[jordylee]

I will go ahead and assume you're talking about long runs, because I don't do anything special for short runs. I can go on either an empty stomach or like 15 mins after eating dinner and it doesn't matter much for those.

Before: lately a bowl of oatmeal with a tsp of brown sugar. In the past, I've also done a bagel with plain butter, or half a bagel and a banana.
During: water, and a gu for every 6-7 miles if the total is 13 or more. under 13, just water. In the summer when it's extra hot, I add gatorade too.
After: A ginormous breakfast. Today I had pancakes, eggs, and turkey sausage and it was soooo good.

[gt7301b]

This is for a long run (10 miles or more)

Before - English muffin with pb or 1/2 bagel, full bagel for 16+
During - Tailwind/water, I bring gu too. Sometimes I use the gu sometimes I don't
After - Chocolate Milk and water. Followed by coffee and food later. The runger doesn't hit me till several hours later and then I want to eat ALL the food.

[runaways]

I pretty much use long runs as an excuse to eat anything and everything I want.

[ebeth]

today it went like this (12 miler~ 2hours):

before: PB toast, coffee
during: nothing (I brought 3 shot blocks but I forgot to eat them)
after: spicy ramen and egg

this (minus skipping my mid run snack) is pretty typical for a 2 hour run in the winter for me. sometimes I'll have guacamole greens salad with a hunk of bread from a local salad shop or kraft dinner instead of the ramen.

[Brit]

niq, since you're a dude, I am curious... How many miles equals 1200 calories for you? That would be about 7 miles for my H. He just eats like it is a normal day. During marathon training runs though, he typically burns upwards of 2500 calories and we get into the territory of him scarfing down 1/3 pizza before the run and the other 2/3 after. I am more like Venice, I just eat like it is a regular day, but add in a few extra snacks.

[fuckyourcouch]

Before: carb + pb, sometimes coffee
During: nuun water, one gu per hour of running
After: chocolate milk (I buy the premade "extra protein" ones), maybe a small protein bar or something. I usually need a pretty full meal after I shower.

[clseale]

I rarely replace all of the calories. My hunger usually runs high the following day. Lets take a moderate long run of 12 miles. Usually 200 calories beforehand (toast, honey, butter). 1 gel during (110 calories) if it's hot out, breakfast sandwich after (300 calories). Eat the rest of the day as normal. So in that situation, I burned roughly 950 calories & only took in an extra 400. With that said, if I'm hungry, I eat.

ETA: Chocolate milk usually accompanies long runs over 14 miles. Sometimes I use it as a quick recovery, during the week as well.

[sadlebred]

This is for a long ride (2.5+ hours):
Breakfast: Oatmeal w/brown sugar, OJ (or maybe 2 eggs, 2 slices ww toast, OJ)
During: totally depends. Today I ate 1 small granola bar and a Gu. Other days I can do 2 granola bars, 2 Gu, and some Clifshot blocks.
After: lunch. I usually eat lunch as soon as possible after a long ride.
Dinner: Normal
Dessert: Sometimes. Tonight was 2 scoops of ice cream from Morellis. (Atlantans should know the deliciousness that is Morellis--salted caramel.)

[theoriginalbean]

Before: nothing unless I'm going more than 15, when I have a banana before heading out

During: on runs over 10 miles I eat gu every hour. I alternate between Gatorade and water, depending on weather. I'm a very salty sweater.

After: I try to force chocolate milk or Greek yogurt, but my stomach is usually not up for food until at least an hour post-run. I get the runger real bad late in the day, so Saturday evenings are usually reserved for a good treat. Or two. Today I tried one of the new Ben and Jerry cookie core ice creams.

I don't know that I could physically eat back 1200+ calories, plus my normal intake.

[taratru]

12 miler? Nah. I don't eat before, don't eat during, eat egg whites and toast after.

Anything over 15-16, I do a piece of toast w/pb before, maybe a gu during, same after. Higher miles = more Gus during.

Except today. Today I ate pretzels, m&ms, and chips during. I'm not hungry right now, but I ate some rice pilaf and carrots. I'll be starving tomorrow though. That's my pattern. And for all long runs, I just eat to my hunger.

[niq]

Jan 31, 2015 21:05:48 GMT -5 Brit said:

niq, since you're a dude, I am curious... How many miles equals 1200 calories for you? That would be about 7 miles for my H. He just eats like it is a normal day. During marathon training runs though, he typically burns upwards of 2500 calories and we get into the territory of him scarfing down 1/3 pizza before the run and the other 2/3 after. I am more like Venice, I just eat like it is a regular day, but add in a few extra snacks.

It was 10, with 500 feet of climbing. I'm guessing I don't weigh much and your H must be faster than I am.

If I ate like it was a normal day I'd feel like I was starving.

[Brit]

Jan 31, 2015 23:48:15 GMT -5 niq said:

Jan 31, 2015 21:05:48 GMT -5 Brit said:

niq, since you're a dude, I am curious... How many miles equals 1200 calories for you? That would be about 7 miles for my H. He just eats like it is a normal day. During marathon training runs though, he typically burns upwards of 2500 calories and we get into the territory of him scarfing down 1/3 pizza before the run and the other 2/3 after. I am more like Venice, I just eat like it is a regular day, but add in a few extra snacks.

It was 10, with 500 feet of climbing. I'm guessing I don't weigh much and your H must be faster than I am.

If I ate like it was a normal day I'd feel like I was starving.

Meh. He probably eats too much on a normal day, that's why he runs.

[Wines Not Whines]

I eat to satisfy my hunger. Sometimes it replaces all of my calories, but sometimes not.

I usually eat very little before I run. A banana at most, unless I'm running more than 15 miles. During a run, I eat half a Gu every 30-40 minutes (equivalent to one Gu per hour). Post-run, it depends on what's available, but my favorite things are a bagel with cream cheese or a slice of cheese pizza.