At first glance, exercising seems pretty easy. If you run, you simply choose a route and pull your sneakers. But when it comes to choosing what to eat before running, it’s easy to distract and read about carb-loading dinners, power snacks, and hydration bottles. These refueling techniques may seem overwhelming, but they can mean the difference between success and failure of the next 10 km, half marathon, or marathon.
Not only do you need to know when and what to eat before, during, and after your run, but you also need to pay attention to your hydration levels. That’s why for this feature, Live Science has asked experts to cut noise and provide tips for success.
What should I eat before running?
You don’t have to run empty to experience effective execution. actual, University of Limerick We have demonstrated that a pre-exercise diet improves athletic performance. Dietitian and Boston Marathon runner Alicia Galvin told Live Science that eating before running is important to ensure that your muscles have enough fuel to go through training. “If you eat within 30 minutes of running, aim for an easy-to-digest liquid, such as a sports drink, or if you plan to eat 2-3 hours before running, aim for something small that is easy to eat. Digest snacks such as rice cakes with two butters, bananas with honey, and homemade energy balls made from nut butter. “
Karin G. Reiter, a nutritionist in functional medicine, said: Food, meat, nuts-all of these are better after execution. “
Some people may want to give a little Java shock before running and put spring under their feet. But caffeine hits don’t help everyone. The writer said: “Caffeine can be a good option before it’s done. Some people feel that caffeine isn’t fully digested in the system, so you shouldn’t claim caffeine before it’s done.”
How long should I eat before running?
I don’t want to run full, so eat 2-4 hours before training. A large meal before a workout can cause you to feel full before running. The reason you need a break is that after eating, your body overdrives and you don’t need to put any more pressure on it.
Each major nutrient you eat (protein, carbohydrates, fat) is processed differently by your body. For example, with carbohydrates, saliva and the enzyme saliva amylase begin to break down carbohydrates in the mouth.
Degradation continues in the small intestine, where it is broken down into glucose, galactose, and fructose, which are absorbed into the bloodstream and transported to organs. The remaining undigested carbohydrates, mainly fiber, then enter the large intestine, where bacteria eat it during the fermentation process.
“This process can produce gas by-products, so you can experience gas and fullness after a very fibrous diet,” says nutritionist Elizabeth Gunner.
In the case of proteins, chemical digestion begins in the stomach, where it is absorbed as amino acids and used by various tissues in the body. Along with fat, the gallbladder and pancreas help break it down in the small intestine. “Fatty acids pass through the lymphatic system and through the bloodstream throughout the body. This fat is used for a variety of cellular functions such as energy and growth,” says Gunner.
Since sugar in food is absorbed quickly, you will feel the effect of sugar earliest. “But fat is absorbed slowly, so it has less effect on blood sugar levels,” Gunner adds.
What should I eat after exercising?
Eating nothing after training can interfere with recovery and muscle building. “The composition of the post-workout diet is a bit different from the pre-workout diet,” Gunner says. “The post-workout diet should contain proteins that primarily stimulate muscle protein synthesis. Moderate amounts of carbohydrates and fats to supplement glycogen storage slow digestion and ingest other nutrients. Contains little or no fat, as it can delay. “
When to eat depends on your fitness goals. “If your goal is to gain weight, you should eat within 15-20 minutes. If your goal is to maintain or lose weight, wait 45-60 minutes before eating. “
Healthy post-exercise snacks include chocolate milk, fruit-filled protein smoothies, peanut butter and jelly sandwiches, and protein bars, according to Alicia Galvin. “These are all great options for refueling and recovering after execution,” says Galvin.
Hydration is also important. You need to drink water before, after, and during your workout. Galvin explains: “Dehydration can cause poor performance, muscle cramps, increased muscle aches, malaise, heat exhaustion, and increased time to recovery.”
After intense training, you need to consider how much you sweat and how much liquid you have lost. “We need to drink 16 to 24 ounces of water for every pound we lose, so weigh yourself before and after training to track your weight changes,” says Galvin. If you’ve been exercising for more than two hours, Galvin also suggests drinking electrolyte drinks to refuel your athletic muscles.
If you want to work in the best possible condition, Gunner recommends calling an expert. “I highly recommend working with a registered dietitian or other qualified medical professional to receive specific and personalized advice to best support your overall health.”
What to eat before running
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