Create Your Very Own PERFECT pre-Run Meal.

Short and Sweet: pick your carbs, your protein and top off with high-glycogen fruits.

Pre-Run eating made easy. Start combining and testing until you’ve found your very own ideal meal.

In another post we recommended a 3:1 or 4:1 ratio Carbs/Protein. See what works best for you.

Start testing!

Bon Appetit!

  1. Carb Base
  • Whole wheat bread (1 slice): 81 calories, 1g fat, 14g carbs, 4g protein, 2g fiber, 146mg sodium
  • White bread (1 slice): 77 calories, 1g fat, 14g carbs, 3g protein, 1g fiber, 142mg sodium
  • Plain bagel (1 medium): 277 calories, 1g fat, 55g carbs, 11g protein, 2g fiber, 443mg sodium
  • Oatmeal (1 packet plain instant): 150 calories, 2.5g fat, 27g carbs, 7g protein, 4g fiber, 2mg sodium
  • Sweet potato (1 medium baked): 103 calories, 0g fat, 24g carbs, 2g protein, 4g fiber, 41mg sodium
  • Coconut water (1 cup): 46 calories, 0.5g fat, 9g carbs, 2g protein, 3g fiber, 252mg sodium
  1. Protein Topper
  • Almond butter (2 tablespoons): 196 calories, 18g fat, 6g carbs, 7g protein, 3g fiber, 73mg sodium
  • Peanut butter (2 tablespoons): 191 calories, 16.57g fat, 7g carbs, 7g protein, 2g fiber, 136mg sodium
  • Hummus (2 tablespoons): 50 calories, 3g fat, 4g carbs, 2g protein, 2g fiber, 114mg sodium
  • Bacon (1 slice pork): 54 calories, 4g fat, 0g carbs, 4g protein, 0g fiber, 194mg sodium
  1. High-Glycogen Fruit
  • Medjool date (1): 66 calories, 0g fat, 18g carbs, 0g protein, 2g fiber, 0mg sodium
  • Banana (1 medium): 105 calories, 0g fat, 27g carbs, 1g protein, 3g fiber, 1mg sodium
  • Raisins (1 ounce): 85 calories, 0g fat, 22g carbs, 1g protein, 1g fiber, 3mg sodium
  • Apple (1 medium): 95 calories, 0g fat, 25g carbs, 0g protein, 4g fiber, 2mg sodium

Source: Doug Hay

(Note: The nutrition data were pulled from the USDA National Nutrition Database for Standard Reference. ) 

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