Running long distances can be a challenging yet rewarding experience, but to ensure that your body is ready to take on the miles ahead, it’s important to fuel it with the right foods. As a plant-based athlete, you may be wondering what to eat the night before a long run to ensure that your body is fuelled with the right nutrients. In this guide, we’ll explore the best plant-based foods to eat the night before a long run, as well as what to avoid.

What to Eat

Complex Carbohydrates

Carbohydrates are your body’s primary source of energy, and they’re particularly important for endurance athletes like runners. Carbohydrates are broken down into glucose, which your body uses for fuel during exercise. Consuming complex carbohydrates the night before a long run can help ensure that your glycogen stores are topped up and ready to be used during your run.

Good sources of complex carbohydrates include:

• Brown rice
• Quinoa
• Whole-grain pasta
• Sweet potatoes
• Lentils

Protein

Protein is important for muscle repair and recovery, which is particularly important after a long run. Including some protein in your pre-run meal can help to repair any muscle damage from previous runs and prepare your muscles for the miles ahead.

Good sources of plant-based protein include:

• Beans and legumes, such as chickpeas and black beans
• Tofu and tempeh
• Nuts and seeds, such as almonds and chia seeds
• Leafy green vegetables, such as spinach and kale

Healthy Fats

Healthy fats can help to provide sustained energy during your long run. Consuming foods that are rich in healthy fats can help to keep you feeling full and satisfied, and can help to prevent any dips in energy levels.

Good sources of healthy fats include:

• Avocado
• Nuts and seeds, such as almonds and flaxseeds
• Coconut oil
• Olive oil
• Nut butters, such as almond butter and peanut butter

What Not to Eat

While there are many plant-based foods that can help to fuel your body for a long run, there are also some foods that you should avoid:

Processed Foods

Processed foods are often high in sugar, salt, and unhealthy fats, and they lack the nutrients that your body needs to perform at its best. Avoid processed foods, such as vegan junk food, chips, and candy, in the days leading up to your run.

Spicy Foods

Spicy foods can cause gastrointestinal issues and discomfort during your run, so it’s best to avoid them the night before your long run.

In Summary

To ensure that your body is ready to take on a long run, it’s important to fuel it with the right plant-based foods. Consuming complex carbohydrates, plant-based protein, healthy fats, and staying hydrated can help to ensure that your body is well-prepared for the miles ahead. Avoid processed foods and spicy foods, which can lead to discomfort and gastrointestinal issues. Remember, the night before a long run is not the time to try new foods or experiment with your diet, so stick to foods that you know your body can tolerate.