Do you like to go running? Whether you’re a beginner or an experienced runner, it’s important to make sure that you’re eating the right things before you head out for a run. In this blog post, we will discuss some pre-workout nutrition tips that will help you perform your best!
1. Eat something light and easy to digest about an hour before you run
When you’re running, you want to make sure that you’re not carrying around any extra weight. That’s why it’s important to eat something light and easy to digest before your run.
Try eating a piece of fruit or some whole-grain toast an hour before you head out for your run will help you avoid issues like stomach cramps, hunger pains, and other problems that can be caused by not eating enough before exercising.
2. Choose foods that are high in carbohydrates and low in fat
Avoid foods that have a lot of fiber in them like whole grains or beans because these may cause gastrointestinal distress during your run! Try choosing foods with more protein instead such as eggs or yogurt which are digested slower than carbohydrates and will give you sustained energy throughout your workout.
If possible, avoid foods that are high in fat content like butter as these take longer to digest than other types of food which could lead to gastrointestinal distress during exercise. Avoid fatty meats too because they might make you feel nauseous or bloated when running long distances.
You should also try not to eat too much before you go running. Consuming a large meal can make you feel weighed down and sluggish, which is the last thing you want when you’re trying to run.
3. Stay away from processed foods, caffeine, and alcohol
Processed foods are high in fat and sodium, which can lead to gastrointestinal distress during exercise. Caffeine may also cause stomach cramps or diarrhea if consumed before running! Alcohol is a known diuretic (it causes dehydration) so it’s best avoided too.
Try consuming more natural forms of energy like fruit juices instead; they are loaded with nutrients as well. Avoiding processed foods will help prevent gastrointestinal distress which can make running uncomfortable!
4. Drink plenty of water before and after your run
It’s important to stay hydrated when you’re running, so make sure that you drink plenty of water before and after your run. You should also take a small bottle with you during your exercise session in case it gets too hot outside or if there are any unexpected delays on the day of your race!
Not only will drinking water help prevent dehydration but it will also make sure your body has enough fluids to keep up with all those calories you’re burning!
You may want to add some electrolyte tablets into the water bottle if it’s a particularly hot day or there are any delays on race day so that your muscles don’t cramp while running. If you feel like being extra safe, you can also take some salt tablets before your race to make sure that your sodium levels don’t drop too low during exercise.
5. Eat a balanced meal after your run
Eating a balanced meal with some protein, carbs, and fat is important for recovery. Try to eat within 30 minutes of completing your workout because it will help replenish the glycogen stores in your muscles. If you wait too long before eating again then those stores won’t be replaced as quickly which could lead to feeling tired and sluggish after your run.
A balanced meal can be as simple as a piece of grilled chicken, some brown rice, and a salad or you could try one of our Recovery Shake recipes which are packed with nutrients that will help repair your muscles!
Nutrition is extremely important when it comes to running. What you eat before and after your run can make all the difference in how you feel while running and afterward. That’s why we’ve put together a few pre-workout nutrition tips that will help you have an enjoyable and energising running experience!
6. Don’t eat any dairy products before running
Many people are lactose intolerant, which means that their bodies don’t produce enough enzymes to digest milk and other dairy products. This can lead to gastrointestinal distress during exercise which is the last thing you want when trying to run! Try avoiding anything with cheese or yogurt before your run so that your digestive system doesn’t feel too heavy.
If you want something sweet after your run, try a piece of fruit instead as it will give you sustained energy without causing any gastrointestinal distress during exercise!
Avoiding dairy products before running can make for a more enjoyable and energising experience!
7. Eat small meals throughout the day
Many people try to eat three large meals a day but this can lead to gastrointestinal distress during exercise which is not what you want when running long distances. Try eating smaller, more frequent meals instead so that your body doesn’t feel too heavy before or after your run! This will also help keep blood sugar levels stable throughout the day which will help prevent any cravings for unhealthy foods like candy bars or soda pop (both of these are high in sugar).
If you’re having trouble getting enough calories from small meals, try adding some healthy fats to your diets such as avocado or nuts. They’ll give you energy without weighing down your stomach so that it doesn’t feel uncomfortable during your run.
Eating small meals throughout the day is a great way to make sure you don’t feel weighed down before or after running!
Workout nutrition is extremely important for runners because it can make the difference between a good and bad running experience. By following the tips we’ve provided, you’ll be well on your way to having an enjoyable and energising run! Remember to drink plenty of water, eat a balanced meal after your run, and avoid dairy products before running. Eating small meals throughout the day will help keep you fuelled up without feeling weighed down. We hope that these tips help you have a great race experience!