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Answer Wiki. Summary: peak running performance after donating blood may be impacted for up to 1-2 weeks after donating 1 pint of blood, but is most noticeably impacted within the first 1-2 days after donating when attempting to perform at peak levels during endurance activities.
When you begin a run, you should feel neither starved nor stuffed. You don't want to eat immediately before running because it may lead to cramping or side stitches. But running on an empty stomach may cause you to run out of energy and leave you feeling fatigued and lethargic during your runs. Your best bet is to eat a snack or light meal about 1 1/2 to 2 hours before you start running. Your choice of a pre-run meal is important, as eating the wrong foods could send you looking for the closest bathroom during your run or just leave you feeling very uncomfortable. Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include a bagel with peanut butter; turkey and cheese on whole wheat bread; a banana and an energy bar; or a bowl of cold cereal with a cup of milk.