Substack running experts on what to eat when you're going to run for a long, long time
how to stay fast and not-too-furious
Dear reader,
My first college boyfriend dumped me a few days after seeing me play tennis for the first time — he just “couldn’t see a future with someone so unathletic.” Well, the joke is on him! I don’t have time to list all the things he got wrong — but I am a certified fitness instructor and last year ran for a long time (13.1 miles — but it was raining so it felt longer).
A few months after proving all the haters wrong, I interviewed two of Substack’s running experts to learn more about how I did with my prep and recovery:
breaks down athletic fashion (and more!) on The Sweat Lookbook, and writes the aptly-name Running Sucks newsletter.
The Interview
What is your favorite pre-race (or long run) meal?
Raz: Pre-race, I keep it really simple. Either plain overnight oats with honey (usually I'll add chia seeds, walnuts, and raisins), or white toast with a peanut butter / Nutella combo. Nothing with too much fiber. Nothing new or different for my body to have to figure out.
Lee: I stick to super plain foods, and live for oatmeal with a banana and a PB&J. I also have to have a pre-race coffee. I'm a vegetarian so the night before I'd probably do pasta with chickpeas and a bunch of other veggies. I'll probably have a glass of wine to keep the edge off, too.
Me: Buttered toast.
My Rating: 9/10. Would do it again, but might mix it up with some honey and a banana (the potassium is great for cramping!).
What is the best gear for carrying snacks? (and what snacks?)
Raz: I've been testing running vests the past few months, and they really are useful for storing snacks, but I don't enjoy wearing a vest! I have a near-20-year-old Nike belt that just about fits my phone and a bar of some sort in there. Otherwise, the Janji sling bag is really roomy and comfortable. I don't like gels at all, but Maurten makes these solid bars, which are expensive rice crispy treats without the marshmallows. I like chewing on them - gives me something to do.
Lee: I wear the Tracksmith Allston Bra exclusively, which has a big pocket in the front that makes it easy to store a plastic baggy full of chews for a long run or race. I'll also carry a Nathan water bottle and stash some extra in the pocket. I like GU Energy Chews or Clif Blocks because I am anti-gels. Gels are not fun to consume. Generally, I prefer flavors reminiscent of Swedish Fish or Gummy Bears (which I have heard are actually decent alternatives to "sports nutrition" but I have never tried.) So think salted watermelon, strawberry or tropical punch. Never black cherry, lemon or lime (too much like cleaning supplies). I also recently did the Pink Lemonade flavor from Honey Stinger and liked those.
Me: Carried a GU gel in my Amazon shorts and spat it up on mile 7. Had a few GU Energy Chews as back-up.
My Rating: 5/10. I should have practiced with different snacks! Other running friends recommended Nerds Clusters (it’s a whole thing) and dates (I like the idea of those as a non-processed option).
What do you hope your friend/partner has for you to eat at the finish line?
Raz: Pizza. A Margherita Neapolitan fresh from the oven. Yes, please!
Lee: My favorite races have beer at the finish line! I don't crave beer except after running a lot of miles, and then I love it. I'll also always take a bagel with cream cheese and tomato.
Me: My husband gave me a free banana from the race organizers.
My Rating: 2/10. He made a sign and stood in the rain, so we can forgive him.
What should you definitely *not* eat after a race but you really want to?
Me: I had three gin martinis, a caprese sandwich, and a burrito. I think a bottle of champagne was in there too.
Raz: I don't believe there's any such thing as a "wrong" food. You can burn anything from 500 to 3000 calories on a "normal" run, so your body needs a lot, but focusing on foods rich in protein and salt is wise. Hydration is also obviously very important, so maybe hold off on the third martini!
Lee: I don't think there's anything you shouldn't eat, though I have had races where I messed up my fueling and had a stomach ache for like 5 hours after and unfortunately couldn't eat.
My Rating: 0/10 or 10/10, depending on how you look at it.
Other Stuff & Things
Egg prices have peaked and fallen just in time for Easter as the drop in wholesale prices (driven by a decrease in avian flu cases) finally hits consumers. But many are convinced that price fixing has played a role and we are still paying more than we should.
This week in ultra-processed food (UPF) headlines: the NIH scientist leading the research resigned over concerns of censorship and lack of funding, a study showed that combinations of additives may be more harmful than the additives alone, and some states are moving to ban UPF from schools and exclude soda from SNAP. The tl;dr: UPF are definitely worse than “whole foods” and everyone should limit consumption. In order to do that, we need research (to inform new guidelines for manufacturers) and funding for programs like SNAP to incentivize making other food choices.
Eli Lilly’s GLP-1 in pill form may win the race to market: after releasing preliminary results this week, they expect approval by EOY. If someone can help me say “orforglipron,” it would great.
Hot girls are on creatine. Rory McIlroy is on creatine. Should you be on creatine? A recent randomized control trial says there’s no point.
Kansas City opened a Barbecue Museum this week complete with scratch-and-sniff wall and bean ball pit. Should I add it to next month’s KC itinerary?
got the bottom of the Instagram cake economy so I didn’t have to. I’d like to know more about the savory cake trend specifically:
My unjustifiable home decor fascination of the week: babycreep ceramics.
Recent Bites
Visited the new Birdee bakery and it was… fine. I’d like to go back when their laminated pastry program is up-and-running to give a proper review.
It’s officially ramp season! My friend Mary Beth made this delicious ramp pesto with guanciale that was worth the run to the USQ greenmarket. I grilled mine with pancetta and draped that over polenta (from Via Carota).
This forbidden rice salad with charred broccolini, cabbage, and random fridge veg with a miso dressing was a happy desk lunch. (Based on Meera Sodha’s version, but I added sesame oil and pickled jalapeño for a kick)
I’m learning more about regenerative agriculture next Wednesday — see you (in your inboxes) next week!
Sophia
P.S. Thank you
, who edited, found typos, and drafted headlines for this newsletter!
Something I learned from someone trying to get me to shill their creatine supplement is that creatine is the second most studied supplement after protein.
Anyway. I might try the martini theory tonight.
I literally just started taking creatine 🤦♀️