What To Eat Before Running

In this video, running nutrition expert Elizabeth Inpyn tells us exactly what to eat before running! There's a little more to it than you'd think.
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[@runnerfive972]

so. what do we eat

[@abstractgeniuscomments]

yeah, a lot of nice words, but vey few examples.

[@Evan1594]

Toast with avocado or sweet potato with coconut oil

[@DarkAgeDan]

I eat oatmeal a few hours before a long run. I have it with almond milk and salt water. Healthy whole foods mainly combined with drinking lots of water. I only eat two good meals a day and it always works for me. Grains in the morning and a high carb meal at night.

[@173lion]

3 bananas , trust me xD

[@latinace1981]

I was expecting spaghetti the night before you run in the morning or something

[@Rachel-ge3gl]

For me, eating whole wheat toast with peanut butter about an hour before my run works like a charm. I also drink plenty of water during that hour. For perspective, my runs are up to 5 miles and I am a beginner (running for about 6 months). Proper eating makes a huge difference in my running, you might have to play around with it for a while until you find out what works for your body.

[@truesight91]

Try eat a bunch of fresh fruity like say 5+ oranges, its much cleaner fuel for the body and provides more efficient energy. I can run in the fasted state too because our bodies work better without food really, we must not always teach our bodies to rely on food for fuel. There are a tribe of runners in mexico who run many miles barefoot most mornings until afternoon then have their first meal believing we should eat in the morning and have long lives.

[@vianFlu]

Hears "...short run..." and thinks ten minutes or less. Then hears "...under an hour" Damn. That is a real runner's mentality.

[@kaelynsynna2428]

Jeffrey Thompson, heck yeah 😂 Normal practices last for like 2 hours on normal days

[@SuperKvlogs]

Frl lmaooo

[@crisbrasoveanu1138]

This reminds me of the first day in a running club. The coach says: and now, to warm up, run 5 laps. Waiting for you here for the drills and then will run. In my head was… 2.5km run before even counting? :)))

[@vianFlu]

@@crisbrasoveanu1138 I respect that coach.

[@ATREU850]

1omins or lesss isn’t a run 😂

[@gluvme]

I think it would be more informative if you made it clear how much distance is actually counted as 'short' or 'long'.

[@WayneWBishop]

YG Hwang Yes, it was a little hidden in the video, but anything under 1hr is often considered a short run.

[@dan_4531]

YG Hwang 4 miles is short, 6 miles is almost long, 8 miles definitely long distance and 10 miles and beyond is true distance

[@chaex2246]

@@dan_4531 what if youre sprinting

[@dan_4531]

@@chaex2246 what are you trying to say

[@bikersoncall]

I was lost at drinking the 'right' hydration ... before, plenty of sodium.. wut? I have no idea. lol

[@martinlavare1938]

2 Bananas and I am out the door....take water to drink on the way.

[@Thomas-ul3xd]

Martin LaVare how do you not get a stitch from that I have to wait at least 2 hours after drinking or eating

[@zachrider3416]

@@Thomas-ul3xd same ..or ur stomach will

[@TaruOwO]

Ready to go bananas

[@randersonwilliams]

Not very specific advice. Just obvious stuff said in several different ways!

[@Counteris16]

Jobie wan-kanobie thank you!

[@app1esuk]

@Jobie wan-kanobie I agree 100% with you, this video has made me unsubscribe. Wasted 3 minutes of my life. The whole video was like that, I want to hear her name foods, drinks etc. The only think she said was raisins and coconut oil.

[@app1esuk]

@Jobie wan-kanobie cheers for that, will try it. If I do a morning run I will only eat a grapefruit before. Afternoon or evening run, I like to leave minimum of 3 hours and eat small. I'm similar it that I do most of my eating after the evening workout. But if I have a half marathon with an early start, I have small portions carbs in the week of the race, and then no runs 48 hours before. Even races, a bowl of porridge/oatmeal. My experience the lighter you are the better. I'm 200lbs and ran 20+ half marathons, adrenaline and determination gets me through every time. Oh and good training beforehand.

[@app1esuk]

@Jobie wan-kanobie it takes time, but you will get there. Running is definitely mental thing, the body is durable. A technique I used was run at 3 miles at 90%, then a few runs later, drop it to 75% and run 4 miles. If you can keep the breathing rate low you can run all day. Then you run 90% for 4 miles, then drop the pace and run 5. It's takes time, but works for me.

[@PhilJegier]

This is a much better video: kzbin.info/www/bejne/f3yymmuBg8p0gJY provides a whole raft of food suggestions dependent on schedule, time availability before runs etc.

[@frkzoid]

I eat a half a banana half an hour before I run and finish it after. Water is the important thing. A couple of sips here and there. And I eat in between 1-2 hours after run/workout.

[@vdub-nx9ss]

Sometimes I like a couple beers before a run.

[@fiddleruuuuuuuuuuuuu]

looool

[@peterlittle4357]

10 pints in Fitzgerald's and a run for the 23 bus

[@maryroserubia2251]

🤣

[@justinhill376]

A couple beers before the beer run

[@yangwang2720]

Nice

[@jcolumbiap]

In the 80's I ate breakfast before I ran. It was a bit tough but slowly figured out that if I turned part of my day into a fast my body learned to eat the fat that was already on my body. After running for 2 to 3 hours of running I might have a snack but having nothing always felt best.

[@mranderson5668]

I agree with others that you need some specifics. Maybe give a list of the best foods and amounts to eat before running. thanks

[@swaviator9623]

Just got six fast food ads before this video played. Perfection👌

[@rvoloshchukify]

I get cramps if I eat anything substantial before running, so I run on an empty stomach, even in the morning, up to 8 miles. If I run more than that, I might have 2-3 dates and maybe a few nuts, but nothing more.

[@TheRunExperience]

Do what works for you!

[@boltPoke]

Ha ha 😂😂

[@USERS-v4r]

Hello

[@Gonthor1000]

I eat 2 eggs, 2 slices of toast, half roma tomato, and 3 cups of coffee before running (13.2 miles) _And I eat _*_nothing_*_ for almost 8 hours before this_

[@truesight91]

I eat nothing for 16+ hours and eat none of that or drink coffee much unless emergency. The issue is we train our bodies to reply on food/drugs for energy. This is backwards from the true energy of the body/mind/capacity. Sometimes just a spoon of some raw honey is enough.

[@rojeezvibes7941]

appreciate the effort ,but you need to be more clear about the food types, exact time to eat before running ect,

[@sandratrew3104]

When I wake up I dont feel like eating before a run but was hoping this video would give me more specific tips about what exactly I should be eating before a 10k run for example or maybe some more examples. I dont understand electrolytes

[@MichaelIhde69]

i’m about to KOM a 1km sprint right next to my house and i opened up youtube for a nutrition/warmup routine. i already know what to do, but it always helps to watch a video beforehand to get me in the mood 😉 i got my green tea, coconut water, and i made a small smoothie with a banana, some frozen berries, coconut water, and a small scoop of vegan protein powder i’ll let you guys know how it goes.

[@numb__toeverything784]

I’m 14 and I do track. I run the 200m sprint and 4x1 relay. I was wondering what to eat before a track meet to avoid lactic acid etc.

[@FreeCyraq]

Well you can't avoid "lactic" acid building up in your muscles but you should eat light obviously and avoid foods that make you gassy and hard meats

[@GodzillaGoesGaga]

Bowl of oatmeal with banana + blueberries and tofu works for me at breakfast. Just before my run I eat a banana and load up on water. Typically for shorter 8 milers. For longer runs I take gu/electrolyte drinks and water. All depends. For long trail runs (2+ hrs) I'll take a sandwich (I'll have a running vest) and have a break for a few minutes and also enjoy the scenic lookouts. I run for fun so it isn't as critical for me on time.

[@GodzillaGoesGaga]

Basically whatever works for you and doesn't bloat you up or cause your stomach to suck all your blood away from the rest of your body. Slow foods are better IMO. Oatmeal, grains, with fruit. You get the instant sugars from the fruit and then as you run you get the slow food nutrients as you drink water.

[@oliviapsini658]

I run for an hour and always have something high in carbs a hour before. I perform way better than going on an emptier stomach

[@notapro968]

Great video as always, I never know what to eat and when during training. Thanks so much. I am a big fan!

[@TheRunExperience]

Thanks for your responses! We will certainly dive into deeper detail in future videos so consider this video a good jumping off point!

[@noorsalma8233]

The Run Experience

[@nehavernal]

I was waiting for examples as and when u finish saying longer run... Donno what happened

[@neslihanyasdiman7573]

Great information, thank you!! I found the article on the website where I saw this video very useful. There are more details about snacking for different type of runs / distances. By instinct, I would eat a few dry dates for quick energy before my trainings so I decided to do the same 30 mins before the race of 20K !!

[@sujanpariyar9049]

Thank you for your time to make this video 😊

[@SuperOpenHearts]

That's a great video , really thank you :) I was thinking about it since yesterday when I was full during the run .

[@zakibarati54]

hi teacher, i will have competition next month and the distance is about 800 meters. Can you please show me some steps in order to when my running competition. i want to know which foods and drinks are better for me thank you

[@OutdoorsandBeyond-ow6nn]

vague..

[@truesight91]

My dad always gave me a spoon of honey before a run and I did great, better than most kids who ate breakfast. I was always given breakfast afterwards for recovery and nowadays my body does not need breakfast for energy besides occasional coffee or tea or energy herbs I take. I don't think humans are designed for breakfast and we should break our fast after noon for optimal bodily functions.

[@anthonyc.3934]

So cool. Glad ive found run experience. Great tips to help any type of runner.

[@TheRunExperience]

Thanks Anthony- happy to have you in the community :)

[@osasumweneweka698]

Good afternoon Elizabeth it's Sasu this was a great video to help me with my running. high five!

[@Huxley555]

I generally run around 8 miles ed/eod trouble is I'm on if and keto. I find what works best for me is a large cup of noodles 2 hours prior, than my electrolyte drink 30 minutes prior so it's out before I start. Going out, couple gels and a pack of tissues. With experience I'm getting better at not getting caught short, but it still happens on occasion.

[@ChicoValenciaTv]

Thanks. Simple sugars? Complex carbs?. I would have loved to hear more examples of what to actually eat, not just the concept.

[@brookyf1]

20/30 mins before i go i have a very small amout of cereal or a banana and a couple dextrose tablets...and fluid on the way round..(powerade) is awesome..

[@robertkiama1881]

Best_Best really informative Please talk about how to breath when doing a long run

[@TheRunExperience]

We have a few different videos on our channel to help you breathe while running. Here is one to get you started! kzbin.info/www/bejne/b5rUhaiLbsminKM

[@dflinchyflanker.8829]

Jam on toast is the bomb people just take my word

[@hasnainraza277]

What should you eat after a long run?

[@TheMiguel1024]

Super helpful. Thank you!!

[@audreycook9765]

really useful information

[@newsflash1014]

Wow! Great! Thanks for sharing. I'm a black woman. I need this information.

[@miche2105]

why did you have to say you're a black woman though

[@FordyRuns]

Very helpful overview tks alot

[@lesahenderson7365]

Good stuff. Thank you ❗️

[@jeff2theleft628]

I’m definitely going to try that avocados and toast!

[@memphistanker5]

Thanks coach, this was helpful👍👍

[@RickMartinYouTube]

helpful - first half marathon coming up

[@hotcocoa8451]

Rick Martin I have to do a 10k tommorow

[@zarinamisni4648]

Rick Martin po

[@akashimaya6279]

Tysm now i can win my soccer games with ease!

[@TheRunExperience]

Awesome!

[@shivamjoshi843]

Best video on the topic

[@jithinpaul972]

I sprint early in the morning for fat loss.. Can u pls suggest what to eat before and aftr the session for best results?

[@AJL04B]

Im expecting a list..

[@siyangasodam4362]

Thanks, I really do need something to fuel my body and I dont know what is my body saying sometimes. there are signs that I might have ignore. depending i may go for a long run as a distance or short run.

[@sarageary5135]

Cream cheese and honey 0n a toasted crumpet 1hour before a run for 5miles or less. A good ratio of protein,fats,sugars and easily digestible carbohydrate

[@thewestlingfanatic2405]

Hey, I am having my physical test in a week, i will be required to rum 1.6 km in 9 minutes. Could you plz give me some tips for that..

[@jkam3507]

U didn't really give examples of what to eat.

[@TheRunExperience]

Noted for future videos!

[@jyotibhushansingh6461]

Thank you very much... love from INDIA ❤️

[@nutriandesperucom8923]

Hello if I do a long distance I eat tarwi it is a superfood from Peru. The Cinderella of the Andes. Nutriandesperu

[@njaneardude]

I'm just here for the vegan/vegetarian/fruitarian comments... Running nutrition is whatever works for you. Period.

[@northernninjarunner5506]

I get up at 6.00am and run 5k, just drink 1/2 pint of water stops me getting stitches

[@bhuwanarya8165]

What should we eat before running

[@DaLooseGoose11]

Hey i been lookin up energy gels..tried one too, it gave me great energy before a 5k. But I'd heard energy gels arent worth it for a 5k, too short, supposedly. i was probably just excited for the run because i been training for it lol and THAT gave me energy that day. But is it still worth taking an energy gel maybe in the middle of the 5k?

[@MrChrisIrish1965]

I'm not a dietitian, but would definitely not do an energy gel in the middle of a 5k unless you want to risk some stomach cramping, especially if you don't use them regularly in training. If you overslept and didn't get up in time to eat a good breakfast 2-3 hours before your race, you could probably get away with a gel 30-60 minutes prior to your 5k. I made the mistake of doing too many gels for a PR attempt on a 10k race and missed my goal by seconds due to extreme cramping. I'm sure it was the gel I took at the 4 mile mark (I had done one 30 minutes before the race, one at mile 2 and one at mile 4 (the first one would have been sufficient!) They are great on Halfs and Full Marathons, but the key is to get your stomach used to handling them during training sessions. Good Luck!

[@Vermonstered]

Energy gels are used as an easy to digest fast absorbing energy source. As to why you're taking multiple gels in a 10k or a 5k I'm not sure as you'll never run out of stored glycogen during those distances unless these distances are taking 90+ minutes of hard threshold effort (basically you're running up a hill the entire time). This goes the same for sports drinks as well, you just don't need them for sub 90 minute efforts as you're just not doing enough work and depleting your body's glycogen stores so quit adding all this excess sugar and salts into the system that doesn't need it - especially if you're trying to lose weight!

[@cedricdallemagne5273]

What does a longer run mean? 10 miles? Half marathon length? Longer?

[@Bunny-sn6rr]

Can you recommend a good diet if I need to do a 20 meter shuttle run. What should I eat the day before and the day of? I tried doing it with only protein shake I managed to get to 4 and would love to get to 7. Thanks

[@k.embers]

How often should you test your fueling plan before race day?

[@adityapaswan8834]

Can you suggest full diet? Which will help For running a army 1600 min within 4.5o

[@jamesmayo6226]

This is awesome Elizabeth thank you. Sports Nutrition explained simply from someone who actually partakes in exercise herself look forward to the next one

[@michaelwilson5113]

Good Video Thanks!

[@Vermonstered]

So she starts out saying, "the key thing is timing, timing is everything." and then forgets about timing until nearly the end of the video when she gives the vague advice of, "give enough time to digest that food." The title of the video is "what to eat before running" and sadly you don't break down what goes into digestion and why some foods are easier to process than others and basically give a random smattering of what type of calories you want... not sure why you'd recommend taking stimulants like caffeine before every hill training and speed session though.

[@ThEBeSt-gx8ze]

Great job!😁

[@mnfa2845]

dates work really well for me.its effective and convenient

[@samsunglg6671]

I always drink approximately 20oz of water right before I hit the road at sunrise.

[@TheRunExperience]

Perfect!

[@lyellbro1]

Did you just recommend coffee? You have So much to learn

[@latinace1981]

lyellbro1 coffee is great for my boost

[@Jwilk.o]

Lol Mo Farah had a double espresso before every track race.

[@sammihebert6493]

Heard an Americano shot is great before a workout

[@retrowrath9374]

Coffee is fine for an initial boost, just don't over do it because like chocolate you can come crashing down from your high. I think the idea is to get you to optimal as fast as possible so you can sustain that level throughout the day or through your long run.

[@kccpatterson1312]

I downloaded the nutrition guide and it was one recipe. Is there more?

[@TheRunExperience]

KCC Patterson this is just a starting point! We also have a dinner meal plan w 14 recipes in it !

[@AbhishekThakur-xj7sp]

Knowledgeable..... Video

[@yogeshgurjar3290]

Thanks 👍

[@nikitaw1982]

not every session but is running after a fast a way to mimic body conditions of the last part of a marathon? ie after most of ur glycogen stores and readily burnable fuels burnt up. Is it a way to condition ur body to use these other fuel systems? uncomfortable but so is the last 10k. sort of like climate training which is tough but adaptations r great.

[@ogmambabamba7843]

Great video 👍

[@Marathifactz]

Protein powder should be taken for doing runing please help me

[@ישראלישבוז]

Is it enough to have just an apple before a morning run that i do about an hour after i get up.( a short run with a few sprints too, not more than an hour)?

[@TheRunExperience]

If that's what works for you, then an apple is fine! Some people like a little more or a little less food before going on their run; it's very individual!

[@ישראלישבוז]

The Run Experience ok thanks!

[@zandrick5747]

Wb a short run for under a hour should I drink a protein shake before running in the morning ?

[@Gnba23]

Timing timing - short run no food ok

[@lindaarnoldus9612]

So what kinds of foods would be best to eat as breakfast before you go on a long run?

[@UMersOfUM]

One thing that works for me is 2 packets of instant oatmeal, 1/2 cup cottage cheese and 1 teaspoon of olive oil. Mix it together. Eat it before you get dressed to run so it's settled by the time you're ready. Let me know how it works out for ya. I love it. Holds me over for my longer than 13 mile runs.

[@VAZZ8876]

Linda Arnoldus every morning before PT i have porridge, pop a banana in there for some extra taste and shit maybe even add some flaxseeds along with a cup of tea. Sorted.

[@sexton824]

Whole wheat bagel w/avocado, bananas, oatmeal, small cup of coffee, Gatorade and water

[@TheWaqaspuri]

If I run in early morning, the day I spend afterwards feels so sleepy or slow somewhat down .. I run 23min without eating or drinking water

[@TheRunExperience]

That's ok to do a 25 min (roughly) run without food or water. I would recommend consuming something (food or at least a little electrolyte) within 2 hours of finishing though. This should help with energy throughout the day.

[@colinstewart7123]

For longer runs porridge with bananas 🍌. For under an hour small bowl of porridge. Slow- release carbs 😋

[@gregtrue5520]

I usually eat pasta the day before .(plain). When i run i eat a banana on mile 3 then 7 then 10 then 13 then 15 then 18 then 21 then 23 then once again if needed. It works for me but most people probably dont want to eat 9 bananas. But i complete a marathon in that way. I nevet eat before a run. Now my weakness is hydration. I haven't learned a good hydration technic. I need to follow thru and get a plan. But i have never had any real help from another runner personally so i basically did trial and error. Most of the things on the internet depends on the person. Like the focus on shoes. I can run a marathon pretty much with any shoe. You feet will get stronger over time. To me, It is really is a decision to finish any run. Make your mind up and it will happen. I never ran til i was 43-year-old and i smoked. Everyone should quit smoking but i didn't want that to stop me. I started walking to lose weight and somehow i decided to run. My first goal was 5 minutes. Then 30 minutes. Celebrated every goal completed. Within a year i ran a marathon in my neighborhood. I run all year long now. Make exercise a life long passion and it will come more natural over time. For older runners i suggest bike riding in between for recovery. It works for me. For those that can't run try biking because there is hardly any recovery time. The first time I started riding a bike I thought I was on a motorcycle I felt like the word I guess" freedom" it was really really fun. At first I thought that I was too old to be doing this then I felt like people were looking at me then eventually all that washed away. Now I'm out there all the time. Walk,run,and biking. I'm having fun fun fun till they takes the running shoes away!

[@serdarsimsek1715]

what do i have to eat if i wanna do a speed run in the morning and how long it has to be before the run ?

[@TheRunExperience]

You could have something small about 45 min-1 hour before you head out! Or if it's going to be less than an hour run you could also not eat anything before and just eat after.

[@KennyG650]

I like to drink 🍸 just black coffee ☕️ before a long run

[@Frenchylikeshikes]

Always stay hydrated 🍺🍺

[@delayoud9222]

I've got the nutrition sheet with the recipe in it- I really want to try it but it just says large eggs, how many do I need?

[@brit5x]

After 1 min of watching, "Aight Imma head out"

[@TheLaraib123]

I don't like running that much tbh, I tried many times to get used to it. But after running some distance, I feel pain near my chest, and when I stop, pain disappears. And this happened so many times. What should I do? I'm 18

[@TheRunExperience]

Laraib, pain is never good. The chest pain could be a result of a breathing issue. I would try our video "breathing exercises for runners". If this doesn't help I would consult a physician.

[@TheLaraib123]

The Run Experience thanks for your feedback. The problem which I mentioned above occurs only while running. If talking about swimming or cycling, everything is fine. Idk what to do, plz suggest

[@ramimoussi1841]

@@TheLaraib123 Breath through your nose.

[@ahmadsaid987]

what to eat before a long run?!

[@Welther47]

It's not possible to say what YOU should eat to 276805 viewers. The thing is, it's not important what you eat specifically - don't be a fanatic; but eat varied and try different things. Just don't +half marathons with new things - food or otherwise.

[@nilsp9426]

On caffeine: avoid it. Your body develops a need for caffeine and functions worse, if you consume caffeine regularly. The more caffeine you drink, the more it messes up your system, especially your sleep-waking patterns, up to the point of addiction. Initially caffeine boosts your performance a little bit. But the way how caffeine works is the problem. You do not alleviate the problems of sleepiness or tiredness by grinding away at the substances that make you sleepy (which would be the way sleep works, which reduces the amount of waste products in your brain). You make your body non-responsive to these substances. So you could compare it to a painkiller against knee problems. It does a great deal initially, you feel much better, but it does nothing against the actual problem. Using painkillers in running is obviously some of the most dangerous and harmful things you can do to your body (and thus to your performance as well). And if you need Caffeine for mental clarity, reconsider your lifestyle first. To stay fresh and awake, there are obvious alternatives, such as fresh air, maybe music for motivation and circulation, or just a little bit of proper (mental and physical) relaxation against stress and mental exhaustion. In my experience, it is often difficult to find the actual reason for feeling weak or drowsy. But there are some checks you should do before using something like caffeine: am I well hydrated? Am I stressed by something? Was I physically inactive over the past hour? Am I motivated? Did I eat properly? Did I exhaust my brain and senses (e.g. looking at a screen)? And the number one alternative to caffeine in general is proper sleep.

[@ralphhancock7449]

You may be right, for some people. I drink coffee (sometimes quite a bit) and don't get any boost from it. I just like coffee in the morning before a run. I don't drink it to give me any enhanced performance. Coffee doesn't keep me up at night or disturb my sleep, or cause any fluid loss. Any withdrawal symptoms relate to added creamer. Whenever i decide to go cold turkey from sugary creamer coffee, I'll get a headache. But if I've been drinking coffee black, without sweet creamers, quitting coffee doesn't do anything to me. All that being said I do suspect that its kind of stupid to consume some toasted bean beverage with caffeine 10 times a day! There must be some inflammatory response to that.

[@nilsp9426]

@@ralphhancock7449 Well not inflammatory, but your brain definitely responds. See here for example: kzbin.info/www/bejne/nKCvl2h4np6kjtU Anyways, great that you do so well with some coffee in the morning :)

[@bearz9267]

Should I eat before a 30min run?

[@MrResearcher122]

Seems the comment sections are not into this video. Too many things said repeatedly, it appears, without any substance. But Liz's other advice is excellent in other videos. Maybe she overdid the exercise before recording

[@ashishsir3982]

What's it's in the night and before running 2-3 hours

[@joyish23xx]

Thank you!!

[@yagamilight64]

Thank you !

[@robertlangdon494]

What yo eat before you run Nothing. Run fasted. Best thing ever.

[@MrKadillak]

I always run and cycle fasted and never bonk on long runs/rides. Body fat is a nearly limitless energy source. Stay hydrated, but not calories.

[@msrawat3920]

Can i drink protein shake 40 minutes before running 5-6 km

[@johnrossharbridge8125]

I find that quick runs under 5k work good with nuun hydration on my belt bottles and +5k for me my go to fuel is steel oats with brown sugar and blueberry and/or strawberries. A recovery meal is protein shake with a banana and lots of water. We are all different when it comes to fuel and I thank Team TRE for the well guided videos.Training for the ARMYRUN Commander's Challenge (26.1km) and the Ottawa Scotiabank Marathon 28 May, 2018See ya'll on the asphalt!

[@Vermonstered]

No... just no... I'm going to caps this for emphasis - YOU DON'T NEED ANY SUPPLEMENTAL ELECTROLYTES OR SPECIFIC SPORTS FOOD FOR SUB 5K DISTANCES! All you're doing is over loading your body with salt by doing that... even for a novice runner a 5k is ~30 min effort. If you start out hydrated (yep, just water) and ate normal meals you won't even need to drink during a 5k!

[@Caydon321]

I’m boxing now so I wanna make sure I eat toght