“I once ate 3 bananas before a race. Thought I was clever. My stomach thought otherwise.” – Zipyly

Fueling your runs isn’t rocket science. It’s digestive science. And sometimes, it’s emotional support carbs.

In this post, Zipyly gets real about what to eat before and after a run – no shame, just slightly burnt toast and a lot of trial and error.

đŸ„ 1. Pre-Run Fuel – When to Eat and What to Avoid

Timing is key. You don’t want to run with a full stomach, nor do you want to bonk 2 km in because you “forgot” to eat. (Looking at you, black coffee runners.)

✔ Zipyly’s Pre-Run Rules:

  • Eat 60–90 minutes before your run.
  • Focus on simple, easily digestible carbs: Banana, white toast with honey, oatmeal with water, rice cakes.
  • Avoid fats & fiber: no peanut butter, avocado, or broccoli omelets, please.
  • Hydration matters – drink water, not a gallon, just enough.

🧠 “Zipyly once tried an acai bowl before intervals. He met his inner demons on lap 3.”

🍳 2. Post-Run Recovery – The Magic Window

Within 30–60 minutes after your run, your body is wide open for replenishment.

Miss that window? No big deal – but why waste the gains?

đŸœïž Best Recovery Combos:

  • Carbs + Protein = muscle repair + glycogen reload
  • Greek yogurt + berries
  • Rice with egg & veggies
  • Recovery shake (banana, whey protein, almond milk)

Add some salt if you’re a salty sweater (Zipyly is 40 % sodium post-long-run).

“Recovery doesn’t mean eating like a raccoon in a snack drawer. But close.”

đŸ€Šâ€â™‚ïž 3. Zipyly’s Top 5 Fuel Fails (Don’t Repeat These)

  1. Too much fiber: “I thought muesli was a great idea. My intestines disagreed.”
  2. Nothing but coffee: Great for speed. Terrible for staying upright.
  3. Superfood experiments: Chia seeds don’t count as pre-run fuel if they’re dry.
  4. Protein overload: No one sprints well after a steak.
  5. No hydration: That headache? That’s your blood crying.

✅ Final Tips – From Chaos to Carb Confidence

  • Stick to a routine. Don’t try something new before a long run.
  • Test food on training days, not race day.
  • Keep it simple. Your gut loves boring food when your legs are doing all the action.

“Your run starts in the kitchen. Fuel smart, run happy. Unless you’re Zipyly – then you’ll probably spill oatmeal on your shoes anyway.”

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