How to fuel for afternoon training/2x daily training
The name of the game when you have afternoon training as a runner is aiming 1) aiming to eat enough pre run considering you’re using energy throughout the day and 2) avoiding GI irritants. In some running programs, the athlete may be prescribed “doubles” or an am and pm run, which means they also will be engaging in an afternoon run where they need to consider what they are eating throughout the day after their first run.
I will provider two examples of running in the afternoon to avoid GI distress, yet have enough energy to have a great run. Please keep in mind that portion sizes may vary based on mileage, intensity, and individual athlete characteristics.
GI irritants:
fiber
fats
sugar alcohols
caffeine
spicy foods
gas forming foods ( cruciferous vegetables, beans)
PM RUN (single run)
Breakfast ( can have a little more fiber here): oats + nut butter + yogurt + fruit
AM snack: cheese and crackers
Lunch ( low fiber performance plate, 3-4 hours pre run): turkey + cheese sandwich on sourdough + grapes + pretzels
Pre run snack: cereal bar + banana
Post run ( if >1 hour and/or higher intensity): 1 glass chocolate milk
Dinner: salmon, rice, veggies
AM & PM RUN
Pre run: English muffin + 1 tbs nut butter + banana
Breakfast ( can have a little more fiber here): oats + nut butter + yogurt + fruit
AM snack: cheese and crackers
Lunch ( low fiber performance plate, 3-4 hours pre run): turkey + cheese sandwich on bagel + grapes + pretzels
Pre run snack: cereal bar + apple sauce squeeze pack
Post run: 1 glass chocolate milk
Dinner: salmon, rice, veggies
Bed time snack: 1 glass kefir