Are you interested to know thatwhat to eat before running? Feeding your career properly helps minimize fatigue and speed recovery.
On the other hand, feeding the wrong foods or not at all before a race can cause stomach cramps or lead to energy levels plummeting.
What to eat before running
It is important to load fuel with three or four hours in advance, especially if you are a distance runner.
The distance covered includes events such as 10 kilometers (6.2 miles), the half marathon (21 km or 13.1 miles) and the marathon (42 km or 26.2 miles).
If you run less than 60 to 90 minutes, a pre-race meal becomes less important.
The pre-execution meal has two purposes. One is prevent him from feelings hunger before and during tu career, and the other is maintain optimal sugar levelsr in the blood for the muscles that exercise.
The food must be high carb, moderate in protein and baja in nutrients that delay digestion, mainly fat and fiber.
Be sure to drink 17–20 ounces (500–590 ml) of water with your pre-race meal to make sure you're well hydrated.
Here are some examples of a pre-race meal:
- Five scrambled eggs and a whole egg with two white toasts with jelly and a banana.
- One cup (225 grams) of low-fat cottage cheese with a cup (150 grams) of blueberries and a slice of white bread with a spoonful of honey.
- A medium-sized white muffin with two slices of turkey and mustard (if desired) with 30 grapes.
- A medium-sized baked potato with sour cream and 3 ounces (85 grams) of grilled chicken breast with a roll of food.
- One cup (200 grams) of pasta cooked with 1/2 cup (130 grams) of marinara sauce with 3 ounces (85 grams) of chicken breast and a slice of bread lightly with butter.
Foods to avoid:
- High fat foods: heavy sauces and creams, fried foods or prepared with a lot of butter or oil.
- Foods high in fiber: whole grains with high fiber content, beans and cruciferous vegetables such as broccoli and cauliflower.
A snack before consuming 30 to 60 minutes before gives your body a quick fuel.
It is only necessary to have a snack before the race if you intend to run for more than 60 minutes, but it is also good if you simply prefer to do it regardless of the duration of the race.
It serves the same purpose as a meal previously prepared by controlling hunger and ensuring optimal blood sugar levels.
A snack before the race consists mainly of carbohydrates and It is much lower in calories than a previously prepared meal.
Examples of pre-career snacks include:
- A piece of fruit, such as a banana or orange
- Half a sports energy bar
- Half an English muffin with honey or jelly
- 15 crackers, such as saltines or pretzels
- 1/2 cup dry cereal
Limit the same foods you would eat in a previously prepared meal, which includes foods high in fat and fiber.
You may also wish avoid dairy products, especially if you don't know how to tolerate them. Dairy products are made from milk and contain lactose sugar.
Snacks between training
Your glycogen stores may run out in an hour or two after running.
Glycogen is the stored form of glucose, or sugar in the blood, on which your body depends when you need more energy.
A snack between training may include:
- Sport drinks:These drinks contain electrolytes, which are lost in sweat, and a high percentage of carbohydrates to restore energy.
- Energy gels:These concentrated sources of carbohydrates contain sugar and other ingredients such as electrolytes or caffeine. They come in small disposable packages of a single service.
- Energy bars: These tend to be high in carbohydrates and moderate in protein. Protein helps your muscles recover and rebuild.
- Other snacks:the dry fruits, honey packs, gummy bears and other sweets work as well as their more expensive counterparts to restore energy.
Pre and post execution nutrition are tests and errors
Training races offer the perfect opportunity to experiment with different foods and see how your body reacts to them.
Any resistance activity requires special attention to nutrition before and within the race.
Maintain a low consumption of fat and fiber in pre-race meals and snacks to ensure adequate time for digestion and absorption.
It is important to experiment with different foods and drinks during training races to see which feeding strategy works best for you.