When preparing for a run, whether it's a short morning session or a marathon, nutrition plays a crucial role in providing the necessary energy and in making sure you achieve peak performance.
Una Proper pre-run nutrition not only ensures better performancebut it can also help prevent stomach problems or fatigue during exercise.
In this article, we will explore what to eat before running and how to structure your diet appropriately to maximize your potential.
Index
Right fuel, right time
A good rule of thumb for a pre-run meal is to take it approximately 1-3 hours before exercise. This way, the food will have enough time to digest and provide the necessary energy.
Opt for foods rich in complex carbohydrates, which are digested more slowly than simple carbohydrates and provide constant energy throughout the run. Whole grains, pasta, brown rice and sweet potatoes are great options.
Moderate protein and fat
While the carbohydrates they are the main source of energy before a run, it is also important include a small amount of protein and fats in your pre-run diet.
These nutrients help stabilize levels cup sugar into the blood and provide a sustained release of the energy. A serving of lean protein, like chicken or tofu, and a source of healthy fat, like avocado or nuts, are excellent choices.
Hydration
Hydration is essential before a runto. Drink enough water during the day before training is important to avoid the dehydration, which could adversely affect performance; however, avoid drinking large quantities of liquids just before the run to avoid gastrointestinal discomfort.
Una small amount of water 30 minutes before of physical activity is enough.
Light snack for morning runs
If your ride is scheduled early in the morning and you don't have time for a full breakfast, opt for one snack light and easily digestible.
A banana, Greek yogurt, or granola bar can be good choices to provide needed energy without weighing down your stomach.
Try and practice
Every runner is different, so it's important to experiment with different food options during your workouts to find out what works best for you.
Avoid trying new or heavy foods before a big run, as they may cause discomfort or gastrointestinal problems.
Don't forget the post run
After the ride, be sure to replenish lost nutrients and water. A balanced meal containing carbohydrates and proteins will help promote the recovery muscle and restore glycogen stores.
In summary…
What you eat before a run it can be the difference between a mediocre performance and a success. Opt for one balanced diet with a focus on complex carbohydrates, moderate proteins, healthy fats and hydration appropriate.
Experiment with different options during your workouts to figure out what to eat before running. Always remember to listen to your body and pay attention to your sensations during the ride, in order to make any adjustments to your pre-ride nutrition.
With the right nutrition, you'll be ready to push your limits and achieve even better results during your runs. Good workout!
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