Feast Mode: Training for Sun Run

Ready, set… eat!

Taking on a long-distance race like the Sun Run is more than just a physical feat—it’s a challenge that demands resilience, determination, and most importantly, the right fuel.

Whether you’re a seasoned marathoner or a determined novice, the food you eat plays a pivotal role in optimizing your performance and ensuring you cross the finish line with gusto.

We teamed up with Registered Dieticians Steph and Alexandra from Vancouver Dieticians to help with your preparation and training for this year’s Sun Run. Here’s their advice:

What to Eat Before the Vancouver Sun Run (and your training runs too!)

As many runners know, nutrition plays a critical role in your athletic performance; you just can’t out-train a bad diet! Optimizing your nutrition before you run can prevent fatigue, help you run longer and more intensely, and make your runs feel easier. Consuming the right foods and beverages at the right times will provide you with the energy you need to run your best.

Timing

Your pre-run meal or snack can be eaten anywhere from 1 to 4 hours before you start running. Your meal or snack might be larger the longer you wait to exercise because you will have more time for digestion. The goal is to have just enough food to feel satisfied but not full when you begin your run. We recommend keeping pre-run meals and snacks high in carbohydrates, moderate in protein, and low in fat and fibre to improve digestibility. Everyone’s digestive system responds differently, so experiment during your training sessions to identify what works best for you for race day. Keeping a food journal can help track what you ate before successful runs and what might have caused discomfort.

Carbohydrates

Carbohydrates are our body’s preferred energy source, and they are especially important for brain and muscle cells. One of the leading causes of fatigue during runs is energy (carbohydrate) depletion. Including carbohydrates in your pre-run meal or snack is a great way to top-up your energy stores. Good sources of carbohydrates include: grain products (such as bread, rice, oats, and pasta), fruit, and starchy vegetables (such as potato, corn, and sweet potato). To improve digestibility and reduce the risk of gastrointestinal discomfort when running, choose carbohydrates that are lower in fibre and fat, especially if you are eating shortly before your run. If you are eating longer before your run, you may find you can tolerate higher fibre carbohydrate choices.

Here are some great pre-run meal options from Fresh Prep that include energy-providing carbohydrates:

Spicy Tuna Sushi Bowl, which includes rice as the carbohydrate source
West African Peanut Coconut Stew, which includes quinoa and sweet potatoes as a good carbohydrate source
Black Bean & Rice Bowl, which includes beans and rice for carbohydrates.

Fluids

Surprisingly, the second major cause of fatigue during runs is dehydration. Dehydration is associated with a decrease in exercise performance, muscle strength, and muscle endurance so proper hydration is essential for optimal running. Make sure to stay hydrated throughout the day leading up to your run. For most Sun Run participants, drinking plain water is the best choice for hydration however coffee, tea, milk, milk alternatives, and sports drinks also count towards your total fluid intake.

At Fresh Prep, we’re thrilled to be part of your Sun Run training. Remember, it’s not all about how quickly you can cross the finish line, it’s about completing a challenge and feeling good!

Gear up, fuel up, and let’s conquer the Sun Run together—because your best run starts with the best fuel!

Hungry for more inspiration? Head to our menu and discover more nutritious and delicious ways to fuel your healthy lifestyle.

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