What to eat before going out for a run is usually the most important question – and repeated – for those who are new to running. The truth is that each body needs a different fuel depending on the type of training that is carried out and what are the objectives that are sought with the practice of exercise. If you are going to start running on a regular basis, these tips will help you clear up any doubts you may have regarding nutrition. Take note!
One food for each exercise:
During the hardest races and training sessions, the body uses carbohydrates (stored in the muscles as glycogen) as its main source of fuel (energy). During low intensity exercise, such as jogging or brisk walking, the body burns fat as its main fuel for energy. Therefore, eating carbohydrates before exercise is not so crucial and is not always necessary.
How long do you have to wait to go for a run after eating?
In general, wait 2 to 4 hours before running after a large meal. This gives enough time for what you’ve taken to digest completely. If you’ve only had one snack, 1-2 hours should be enough. In low intensity sessions of less than an hour, you can work out on an empty stomach, which can help your muscles become more efficient for resistance training.
On the other hand, for recovery or lower intensity sessions, you can reduce your carbohydrate intake. Restricting carbohydrate intake prepares the body to use body fat as its primary fuel during training, which is precisely what many people are looking for.
What you have to avoid:
In the 2 to 4 hours before going for a run, try to limit foods that are high in fiber, excessively fatty foods, spicy foods, drinks with a lot of caffeine, and above all, any type of alcohol. These products can cause gastrointestinal problems (such as diarrhea, colic and other intestinal discomfort) if when you go for a run your body has not yet had time to digest them properly.
The best options:
Highly recommended meals that you can take before going for a run, especially in the mornings, include oatmeal, whole wheat toast with eggs, granola, bagels with some vegetables, French omelette, fruit salad and low-fat Greek yogurt, pancakes with fresh fruit and nuts or smoothies or smoothies.
If you prefer to go for a run very early and you don’t feel like eating freshly up, you can try a small snack that releases energy quickly, such as energy bars or a piece of fruit.
Healthcnd – Health Science Psychology