While what you should eat before a run is highly individualized, experimentation can help you find the best pre-run meal or snack for you. Some common options include toast with peanut butter or granola, an energy bar or a banana.
Avoid high-fat foods, as they will take a long time to digest and may feel heavy in your stomach. Also, try to avoid dairy products if you are lactose intolerant.
Foods high in fat can cause bloating, gas and stomach discomfort during your run. The best pre-run foods are light in fiber, simple carbohydrates and low in fat.
You can fuel up before long runs with simple carbs like fruit and pieces of toast with jam, but you should avoid fatty foods and greasy meals. You should also skip dairy foods if you are lactose-intolerant, since they can trigger the runner’s trots in some runners, especially during higher intensity training and racing.
You can also try a light salad with greens and vegetables such as bell peppers and cucumbers dipped in hummus before a longer run and need to 먹튀검증. Avoid high-fiber foods, as they can take hours to digest and may make you feel weighed down during your run. High-protein foods should be saved for after your run to help repair and build muscle. You can also try a sports drink, which provides hydration and carbs in the form of quick-digesting sugars.
Runners can’t run without food to fuel their bodies and keep them going. But if you eat the wrong foods before a run, you may experience stomach distress or lose energy. It’s best to avoid high-fiber foods before a run because they can pull blood from your digestive tract, which can interfere with your workout.
Likewise, try to avoid dairy products before a run if you’re lactose intolerant. These foods, such as milk, cheese and butter, contain the sugar lactose, which some runners can’t tolerate well. Try replacing them with a low-lactose snack, such as yogurt.
You should also avoid tomatoes before a run because they contain lycopene, which can cause stomach irritation. Instead, eat whole fruits that are rich in fiber and lower in calories. For example, choose a banana over an orange. The banana will provide you with 31 grams of carbohydrates and only 60 calories, compared to the 180 calories in an 8-ounce glass of orange juice.
Sugary foods and drinks, such as sodas, can dehydrate you and cause your energy levels to drop. They also can make you have to use the bathroom which is not ideal when running.
Ideally, you want to eat carb-heavy foods that are easily digested before a run. This will help keep your digestive tract functioning properly during the run and avoid any GI issues.
In addition, you should limit dairy products before a run as they can contain lactose which may be difficult for some runners to digest (4, 5). Some good carbohydrate options include fruit (like bananas) and crackers.
A few hours before your run, you should eat a moderate to large meal that consists of a protein source, carbohydrates and healthy fats (such as salmon over quinoa with asparagus and slivered almonds, brown rice pasta or whole wheat penne if you are not sensitive to gluten) (8, 9). In addition, a bowl of oatmeal with berries is a nutritious option for breakfast (9, 10). You can also experiment with different foods to find what works best for you.
Dairy products are foods made from milk or derived from milk, including butter, cream, cheese, ice cream and condensed and dried milk. Milk is a high-energy food that provides a source of protein, carbohydrates and fat for humans. Dairy products are produced worldwide and marketed in a variety of forms to satisfy human preferences, including fresh pasteurized whole milk, skim milk, reduced-fat milk, chocolate milk and soy milk.
During intense cardiovascular exercise, the body needs glucose to fuel muscle activity. Glucose is stored in the liver and muscle cells as glycogen. Runners need to consume enough carbohydrates before a run to replenish these stores and avoid early fatigue.
Many people enjoy dairy foods and beverages, such as milk, yogurt, ice cream, cottage cheese and kefir. However, some people are sensitive to these foods and react with symptoms such as bloating or gas. Those with these sensitivities are best off avoiding dairy before a run. Other people choose to limit or remove dairy from their diets for a variety of reasons, such as veganism or environmental concerns.