The most common question I hear once our training runs start to get longer is "what do you eat before a long run?". My reply is typically "nothing, I prefer starting on empty" BUT that should have almost zero impact on what YOU actually eat. There are so many variables, everyone is so different. If I'm probed for more info I go into...
• what type of diet do you follow? LCHF, Zone, Paleo, Keto, SAD?
• are you hungry when you wake up?
• what are your long run intensities like?
All of those play major roles in how you approach your pre-workout fueling. So instead of telling you what I think you should eat or do, I asked friends and athletes I coach to give you their approach. Hopefully this will invigorate you with ideas and display the wide variety of methods that work.
large cup of black coffee with 1/2 an English muffin topper with Justin's peanut butter and whipped honey
handfull of blueberries and 4-5 strawberries
1/2 banana + almond butter + espresso with honey
1/2 cup of coffee, 2 pcs toast w/ peanut butter and a banana
nada, runs on empty, maybe a couple sips of black coffee
banana with almond butter if gets hungry before run
coffee, banana and bagel with peanut butter, 20 ounces of water
nada, don't eat prior, fuel during run
if hungry when wake up will have a hard boiled egg
banana, hardboiled egg or energy bar, water
waffle with peanut butter
1 tsp beet crystals + 1 tsp D-ribose + 1 scoop UCAN + 1 scoop electrolyte powder + 8 ounces water
8 ounces Matcha tea
oatmeal + banana
UCAN + peanut butter and toast
nada, empty start
400 cals from eggs + bacon + avocado + bagel
Pure Genesis pre-workout drink
coffee + coconut oil
cup of coffee
I hope this provides insight to the diversity and what works for different folks. It's really important to not rely on the food you've just ingested to fuel your workout, but rather have your tank topped off from adequate intake in the days leading up to your long run.