Eating good food before you exercise is a key factor in getting a good workout. Here are some favorite pre-workout snacks of the Best Health Readers
Eating before your running workout can be a bit complicated depending on what date you run, as well as how far and how fast you run. If you train in the morning, you will need to plan your nutrition before an effort accordingly and eat enough to keep you fed, but not so much that you feel nauseated or get stomach cramps.
In theory, it is not essential to eat immediately before performing if you constantly eat a healthy diet and have properly reconstituted your glycogen stores after your last workout.
In fact, the majority of the energy used to fuel your run comes from the energy stored in your body (glycogen), not the food you have consumed only. Most people have enough glycogen to fuel about 90 minutes of high intensity exercise and several hours of moderate exercise. So if you feel very good doing a short run on an empty stomach, go for it. Just be sure to hydrate them with 12 to 16 ounces of water before you leave.
What to eat before a short workout?
If the empty run does not feel good for you, you will want to moisturize with water and eat something light that digests easily. A good run before breakfast for those who run three to six miles can be something as simple as a banana, water and maybe a cup of coffee an hour or two before starting your workout. You could also eat toast with jam or half a carb bar, if it works for you.
You will need to learn what works best for your system and how much time you need to digest food, but most people can eat a banana without problems.
Avoid anything with a lot of protein or fiber, which takes a lot of time to digest before the race.
What to eat before a long workout?
For a longer term (10 miles or more), it may be necessary to eat up to two hours before running if you have enough energy and allow time to digest. Consider eating 400-500 calories and drinking 16-20 ounces of water before your longer runs.
Again, consume high carbohydrate foods that digest easily and provide quick energy for running. Fruits, cereals, pancakes, a bagel with jams, fruit nectars or anything else that is easy to digest would be great. Stay away from things that have a lot of fat and protein because it does not digest as well.
During your longer term, you may want to bring along the gel pocket of carbohydrates, such as Clif Shot or small packet of pure honey to keep low on energy.
What to eat after a race training?
The thirty minutes after finishing your morning is the best time to replenish your glycogen stores and rehydrate it. It’s time to drink water and eat carbohydrates and protein in a ratio of 4: 1 (four grams of carbohydrate for each gram of protein). Some good options for your meal after exercise include oatmeal with low fat milk, eggs with whole grain bread, yogurt and berries or even milk chocolate. While solid foods can work as well as a sports recovery drink, drinks can be a quick and easy way to get the right nutrition in the thirty-minute window.