Three Course (Running) Meal
By Rachel Karten

A couple of months ago I decided to run the Los Angeles Marathon, and to my surprise the hardest part about it was deciding when and what to eat! I knew I had to eat something salty, something energizing at another point, and something with carbohydrates, but when and just how much was I supposed to eat? After doing some research and doing some personal taste tests I have created my own running menu.

Appetizer (Before the run)

Just like a car, your body needs fuel to get going. The appetizer is important to prevent low blood sugar and get your muscles energized to get moving. It is smart to eat the meal one to three hours before you actually begin your run to allow time for digestion. It is also important to drink a lot of water before you go out. The typical type of meal would be something high in carbohydrates such as:

-    Bagel with peanut butter
-    Cold cereal
-    Banana and energy bar

Main Course (During the run)

The most important thing about the foods you eat while running is that they are consistent. On race day you don’t want to start trying out new snacks. The next most important aspect is that you’re drinking a lot of fluids, preferably every 15 minutes, while running. You need to consume carbohydrates during the run, the types of foods to consider trying out on long distance runs are:

-    Clif Shot Bloks
-    PowerBar
-    Sweet candies (jelly beans or gummi bears)
-    Orange slices
-    Clif Shot Gel
-    Gatorade and other energy drinks

Dessert (After the run)

From experience, after a long run you feel empty and weak. You will want to eat something that will replenish your energy. It is good to have carbohydrates and some protein in order to get your body feeling normal again and also to avoid muscle stiffness. Some great post-run options include:

-    Smoothie made from fresh fruit and yogurt
-    Chocolate Milk (great source of protein, carbohydrates and B vitamins!)
-    Clif Bar
-    Bagel with peanut butter
-    Sports drinks

This list of suggestion is a great start to fueling your long runs. All of these are some of my favorite snacks and of course there are many options out there for you to experiment with. I hope this helps everyone when they go on their long distance runs!