Whether running a marathon or an afternoon jog, it’s so important to fuel your body in order to maximize energy and avoid cramps or dizziness. Here is an awesome list I found of what to eat (and not to eat) before a run.
2 Hours before: 300-400 calorie meal containing carbs, proteins and healthy fats
- cooked quinoa and grilled chicken
- whole wheat pasta with cheese and veggies
- peanut butter and jelly sandwich
- greek yogurt with blueberries and almonds
- wrap filled with grilled fish, avocado and mango
Avoid:
- Tons of fibrous veggies (broccoli, onions, beans)
- High fat foods that are hard to digest (burgers, fries, ice cream)
1 hour before: 150 calories snack containing easily digestible carbs and a little protein
- whole wheat toast with nut butter
- whole grain crackers and humus
- small bowl of cereal
- half a fruit and nut bar
- cheese stick and carrots
Avoid: gas-producing fruits (pear, apple, melon)
15-30 minutes before: Small serving of easily digestible carbs
- banana
- applesauce
- a few saltine crackers
- raisins
Avoid: Large serving of protein and carbs, and high saturated fat and high-fiber foods (pasta, bagels, fried chicken, granola bar)
{credits: fitsugar.com }
