Running is a powerful aerobic workout that raises your heart rate and causes you to burn calories while testing your stamina and endurance. However, how much you can run without getting into a huffing and puffing mess halfway through a run, far from the finish line, is somewhat determined by what you eat before the run. In order to maintain the sustainability of your running session, adjust your pre-run meal according to the amount of time you have left.
Dubai-based sports nutritionist and dietician Carolina Villalta, who routinely provides suggestions with her Instagram audience for running better with adequate nutrition. What you eat before a run relies on the timing, so you should modify your breakfast or snack to correspond with the amount of time you have before hitting the track, she disclosed in a post on August 7.
Two hours prior to a run, what should I eat?
“Longer window = fuller meal, a bit of fats and protein is fine!” wrote Carolina. This implies that you can safely consume a typical dinner that contains protein, fats, and a small amount of carbohydrates if you have about two hours before your run. You will have plenty of energy when it’s time to hit the track because the food will digest in between.
She shared the following meal options:
• Egg and rice
• Nut butter, fruit, and oats
• Ham, avocado, and toast
45 to 60 minutes before a run, what should I eat?
The sports nutritionist then advised avoiding the big meal and choosing lighter, faster-digesting carbohydrates if you have an hour or less before your run. During a run, any heavy carb will cause your stomach to feel bloated and heavy, so choose lighter carbs instead.
Caroline listed out three light carb options:
• Banana, cinnamon, and toast
•Toast, honey/jam
• A fruit bowl or a baby food pouch
What should I eat half an hour before my run?
You have less time to digest for 30 minutes before a run, therefore it’s crucial to eat light. In order to provide your body with a rapid energy boost and fluid intake without making meals feel heavy, Carolina suggested topping off glycogen and hydration. She offered the following choices:
• 200 ml water, two to three dates
• Watermelon
• A little smoothie consisting of banana, berries, and oat milk
• A tiny carb gel or energy bites
When you have less than fifteen minutes before your run, what should you eat?
Carolina didn’t include any solid meals at all because your body doesn’t have time to process solid food at this point. Therefore, she suggested choices that provide a rapid boost without adding bulk:
• Electrolyte beverage
• Spoon of honey (if low on energy) or add to water bottle
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
