Is peanut butter good before a run? (2024)

FAQs

Is peanut butter good before a run? ›

However, portion size and timing are important. Too much peanut butter consumed too close to a run may lead to GI distress and discomfort. Limit your portion of peanut butter to 2 tablespoons pre-run, and consume with 15-30g of carbohydrate at least 90 minutes before you lace up your sneakers.

If your race or Color-A-Thon is 60 minutes or less, you typically will want to have something small. Consider a light snack like half of a banana with honey, toast or a spoonful of peanut butter. Look for small meals that will still elevate your blood sugar while warding off hunger.

Before: PB&J

They give you the energy your muscles need during exercise. The peanut butter adds a dose of protein, which helps you feel full, and that can help fend off post-workout cravings and binges.

This can be a mix of simple carbs like white toast and white potatoes as well as complex carbs like whole grains and fruit. If you run first thing in the morning, try to eat something smaller, like a banana with peanut butter, 30 minutes before you run. Culley recommends eating: Oatmeal with cinnamon and jam.

Before an easy run...

Aim for easily digestible carbs, for example, PB&J on whole wheat toast.

If you need a little something-something, try a light pre-run snack like a banana—and eat it at least 30 minutes before you line up. Here are some great examples of what to eat before a track meet or cross country race: Banana: A great source of simple carbs and potassium, helping to prevent cramps.

Foods high in fat, fiber, and protein are best avoided right before you hit the pavement or trail. “Too much fat or protein before a run can cause cramping or tiredness, as your body will be spending energy on digestion instead of running,” Shapiro explains.

Most doctors and dietitians recommend one to two tablespoons of peanut butter per day. In conclusion, give peanut butter a try before your next workout. Eat a serving about 10 minutes before hitting the gym or going for a jog and take note of how it affects your workout. You might be pleasantly surprised!

Just one tablespoon of peanut butter has four grams of protein, making it a good source of protein for building muscle. Peanut butter is also a good source of monounsaturated fat and antioxidants as well as vitamins and minerals that will help your body stay healthy and function properly.

Should I run on an empty stomach? ›

"I normally don't recommend runners go for a run on an empty stomach due to blood sugar and energy level concerns," Garcia said. "Starting a run fasted can induce hypoglycemia symptoms, make a runner feel sluggish, and can negatively impact their recovery time."

You may think that reaching for an energy drink or soda will pep you up before a run. However, the instant blood sugar spike you'll receive will fall rapidly, leaving you with headaches and fatigue – making it harder to get your workout.

Avoid foods high in fat and fiber.

Fat takes longer to digest, so it can sit in your stomach, whereas fiber can clear you out a little too quickly. So you might want to limit whole grains, fruits, and vegetables a few days before a race, and definitely skip the bacon and cheese right before a run.

However, portion size and timing are important. Too much peanut butter consumed too close to a run may lead to GI distress and discomfort. Limit your portion of peanut butter to 2 tablespoons pre-run, and consume with 15-30g of carbohydrate at least 90 minutes before you lace up your sneakers.

A classic pre-run combo, bananas are full of potassium (which your body uses during intense workouts) and help maintain the same glucose levels as a sports drink would. The almond or peanut butter will add a little protein, and both are easy to keep in your bag if you're going on a mid-day run.

Simple carbohydrates, like a handful of HIGH5 Energy Gummies or a ripe banana, are ideal for a quick energy boost at the start of the race, and they're also good to use throughout the run. They provide readily available fuel for that initial burst of speed and sustained energy during the race.

With diarrhea, it is advisable to eat bland foods such as toast. If people wish to, they can add bananas, peanut butter, or applesauce on toast.

If a runner is interested in nutrition, chances are most of their carbohydrate sources are high in fiber (e.g. whole grains, vegetables, legumes, fruits, and nuts). This is beneficial throughout the day, but may be problematic to eat before running.

Think big. For breakfast, two to three hours before you start your race, eat 150g of carbohydrates, such as a bagel with peanut butter or a bowl of porridge with a banana, says Ryan. But, whatever you choose, don't try anything new – stick to the same breakfast you've had during training.

Peanut butter has protein (8 grams) and fat (16 grams) for fuel that lasts. This is extremely important to athletes who may practice for hours or compete in sports where they must be on the court, course, or field all day. Peanut butter also has 208 milligrams (6% DV) of potassium per 2 tablespoon serving.