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America runs on Dunkin’… should you?
Here's what Dunkin' meals you should -- and shouldn't -- reach for before your next workout.
Eighteen years ago to the day, Dunkin’ Donuts launched their now-iconic slogan, “America runs on Dunkin’.” The rebrand, which emphasized how the fast food chain kept busy Americans fueled and on the go, was a smashing success.
“Dunkin’ Donuts’ freshly-made coffee and baked goods energize Americans from all walks of life so they can keep the country running on their dedicated hard work and positive outlooks,” Dunkin’ said in a press release on April 10, 2006.
As a busy American with an affinity for baked goods (and an occasional positive outlook), I wanted to put this assertion to the test. Could Americans really physically run on Dunkin’?
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Just ahead of the 2024 Boston Marathon, and seven weeks out from my own half marathon, my delicious experiment began. I ate a different meal (beverage included!) before each of my five runs for the week, documenting how I felt during each workout.
While I grew up a competitive track and field athlete, the extent of my sports nutrition knowledge started and ended with carbs… Luckily, I had Dr. Joan Salge-Blake to help guide my menu choices.
Dr. Salge-Blake, a nutrition professor at Boston University and the host of the “Spot On!” podcast which examines popular health and wellness trends, warned me of two things before I began my test: First, map out bathrooms along your run route. Secondly, stay clear of the sugary food and drinks.
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Unfortunately, I did neither. More on that later.
Day 1: Everything Stuffed Bagel Minis & black coffee
I took a conservative approach to the week, opting for something I knew Dr. Salge-Blake would approve of. She’s the only person I’ve ever heard describe a Dunkin’ bagel as “lovely,” so I took her idea and ran with it (sorry, I had to).
“The low fat carbohydrates like the the half of bagel will help fuel, because they’ll give you the glucose that your body needs,” Dr. Salge-Blake said.
Still, two bagel minis deep (34 grams of carbs and 12 grams of fat), I felt a bit sluggish during my workout. To each their own, but this meal wouldn’t be my pre-run order of choice.
Day 2: Sausage Wake-Up Wrap & cold brew
Winner, Winner, Sausage Wake-Up Wrap Dinner! This combination kept me fueled throughout my entire evening long run without being too heavy.
Perhaps it had to do with the fact that Wake-Up wraps are on the smaller side, or perhaps that they have a solid carbs-to-protein ratio (15g:8g).
“It’s good to do a little bit beforehand,” Dr. Salge-Blake said about incorporating protein into a pre-run meal. However, she said that runners should focus on consuming protein after runs, as well as carbs and fluids.
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“Chocolate milk is a quick and dirty way to do it that’s quite delicious,” Dr. Salge-Blake said about the ideal way to replenish after a tough workout.
Now that’s some science I can get behind.
Day 3: Breakfast empanada & SPARKD’ energy drink
The all-caps “Sparkd’” should’ve been my first indication that this order was going to be a lethal combination. Needless to say the six pumps of caffeinated strawberry syrup and gooey empanada filling did not sit well with me… Many breaks were taken during what should have been an easy 4-miler.
The strawberry sparkd’ gave me an undeniable boost with 192 milligrams of caffeine in the large (go big or go home, am I right?), but if you’re not looking to start sweating before your run, you could opt for a much-safer size small.
“Everything is about proportions,” Dr. Salge-Blake said. “Caffeine is a stimulant that you know, keeps you alert and in exercise could help you run longer. But the issue is, you really need to fuel that run with the low fat carbohydrates.”
With more fat (33 grams) than carbs (31 grams), my misstep was not necessarily the caffeine, but the greasy, gooey empanada I hounded before hopping on the trail.
Day 4: Chocolate butter donut and iced oat milk latte
Shortly after I placed my order, I questioned my decision to get a donut with the word “butter” in the title. And 30 minutes into the brutal speed-workout that followed, I was haunted by Dr. Salge-Blake’s warnings.
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“You wanna have a carbohydrate, but you don’t want a lot of fat, because fat makes food stay in the stomach longer. So if you’re having a chocolate butternut donut and it’s 430 calories with 25 grams of fat… You would have my Italian grandmother calls ‘agita’ during your run.”
Agita (short for agitated) was indeed felt.
Day 5: Avocado toast & iced matcha latte
I won’t lie, by day five I was experiencing some major Dunkin’ fatigue (I’m not from New England, clearly). I was having trouble hitting my goal paces on workouts and the agita was still real.
This combination, however, reignited my commitment to a saucy piece of toast pre-run. I forfeited the fried bacon bits topping, instead opting for a plain avocado spread. And while the matcha felt like a milder choice than coffee, I could have gone without the 24 ounces of flavored milk.
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