Nick Bare's Pre-Run Fueling: The Hybrid Athlete's Approach
Nick Bare, the founder of Bare Performance Nutrition (BPN) and a formidable hybrid athlete, approaches pre-run fueling with a calculated strategy that adapts to his training volume and intensity. His regimen is not a one-size-fits-all approach but rather a dynamic plan that prioritizes energy availability and gut comfort. For his early morning sessions, his baseline fueling is simple yet effective, while longer, more intense endurance efforts demand a more complex carbohydrate and nutrient-loading protocol. This comprehensive guide explores the specific foods, supplements, and timing that characterize Nick Bare's pre-run nutrition.
The Baseline: Early Morning Essentials
For most of his early morning training sessions, Nick Bare relies on a simple yet effective fueling strategy to get him out the door. He often opts for a supplement-based approach that provides rapid carbohydrates and essential electrolytes without heavy food settling in his stomach.
- BPN G.1.M Sport: A staple of his morning routine, Nick consumes a couple of scoops of BPN's G.1.M Sport. This serves two critical purposes: delivering a significant dose of carbohydrates (40 grams) for immediate energy and providing electrolytes, particularly sodium (700mg), to support hydration.
- Hydration and Electrolytes: Beyond the G.1.M Sport, proper hydration is a constant focus. Bare often consumes an electrolyte mix, such as BPN's Electrolytes Hydration Drink Mix, especially before intense or lengthy sessions, to boost blood volume and maintain electrolyte balance.
This minimalist but nutrient-dense approach allows him to start his day quickly and efficiently, providing the fuel needed for moderate-intensity workouts without causing digestive issues.
Fueling for Longer Endurance Efforts
When preparing for a long run or a demanding endurance race like a marathon or Ironman, Nick's strategy evolves to include more whole foods and a structured timing protocol. This ensures his body has sufficient glycogen stores and sustained energy release throughout the extended effort.
- Pre-Race Carb Loading: In the days leading up to a major race, Bare follows a strategic carbohydrate-loading plan. This involves significantly increasing his carb intake while moderating fiber, protein, and fat to maximize muscle and liver glycogen stores. Example meals include rice bowls with chicken, pasta, and sweet potatoes.
- The Substantial Pre-Run Meal: For long runs, he consumes a larger, carb-focused meal 2-3 hours beforehand. An example meal would be overnight oats mixed with BPN whey protein, fruit, and other healthy fats for slower, sustained energy.
- Pre-Run Snack (30-60 Minutes Out): Closer to the run, his intake is focused on simple, easily digestible carbohydrates. A banana, honey, or a sports gel provides a quick spike of energy to top off his glycogen stores right before starting.
Comparison: Pre-Run Fueling for Different Workout Intensities
| Workout Intensity | Timing | Food/Supplement Strategy | Primary Goal | Example Fuel Source |
|---|---|---|---|---|
| Early Morning/Easy Run (<60 min) | Minimal or up to 30 mins before | BPN G.1.M Sport + water | Quick, easily digestible energy | BPN G.1.M Sport or a small banana |
| Long Run (90+ min) | 2-3 hours before | Complex carbs, moderate protein/fat | Sustained, steady energy release | Oatmeal with fruit and protein powder |
| Race Day | Carb-loading days prior + 2-3 hours before | Low-fiber, carb-rich meal (pasta/rice) | Maximize glycogen stores, ensure comfort | Plain bagel with peanut butter and honey |
| High-Intensity Intervals | 60-90 mins before | Simple carbs for rapid fuel | Immediate energy availability, minimal gut stress | Sports gel, honey, or a ripe banana |
Timing is Everything
One of the most critical aspects of Nick Bare's fueling is timing. He understands that the body digests different macronutrients at varying rates, and timing is key to preventing stomach distress while ensuring fuel is available when needed. For longer runs, he separates the substantial meal (2-3 hours out) from the final top-off snack (30-60 minutes out) to give his body ample time to process nutrients and avoid an overly full feeling. The goal is always to provide his body with the necessary energy without compromising his performance or comfort.
Conclusion
Nick Bare's approach to pre-run nutrition is a masterclass in strategic fueling for the hybrid athlete. His diet isn't fixed but adapts dynamically to his training needs, proving that what you eat before a run is just as important as the training itself. For easy runs, his reliance on BPN's G.1.M Sport provides a quick and efficient solution. For long endurance efforts, a combination of structured carb-loading and whole foods ensures his body is fully primed for the challenge. By timing his intake and focusing on easily digestible carbohydrates, Bare maximizes his energy levels, supports hydration, and minimizes digestive issues, allowing him to perform at the highest level.
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List of Key Pre-Run Foods and Supplements
Based on Nick Bare's documented habits and general endurance nutrition principles, his pre-run staples include:
- BPN G.1.M Sport: A carb and electrolyte blend for immediate fuel.
- Banana: An easy-to-digest source of simple carbohydrates and potassium.
- Honey: Quick-absorbing sugar for a fast energy boost.
- Energy Gels: Used during long efforts to replenish glycogen stores.
- Oatmeal: A source of complex carbohydrates for sustained energy.
- Rice: Another complex carb staple, often consumed in a meal hours before a long run.
- BPN Electrolytes: To maintain hydration and blood volume.
- Whole-Grain Toast: Provides simple and complex carbs depending on timing.
