What To Eat Before Running? 7 Tips
Many athletes would like to know exactly what to eat before running. This is certainly a logical question, as performance may or may not improve depending on the type of diet.
Nutrition before, during and after training is just as important as training and has a decisive impact on performance. In this article we explain what to eat before running.
What to eat before running: basic tips
Some foods can help us to have a certain level of sports performance:
1. Cereal bars
The goal of the pre-workout meal is to provide the body with the energy it needs and to optimize performance. However, it is also important that such food is light.
In this sense, cereal bars are a great choice, as they quickly provide the glucose the body needs. It is a quick and light meal that provides the necessary energy.
2. Natural proteins
Natural proteins are another excellent and recommended option before running; these are present in foods such as chicken or natural tuna. Of course, being a pre-workout meal, they will need to be taken in small portions to avoid running with a heavy stomach.
From a nutritional point of view, these proteins are very healthy and provide the energy needed to improve performance. In addition to this, they offer a prolonged feeling of satiety.
3. Wholemeal bread
One or two slices of wholemeal bread, along with a slice of ham or turkey breast, satiate and provide the necessary energy. In particular, turkey contains quality natural proteins, while wholemeal bread contains slow-release carbohydrates, ideal to consume before a run.
4. Dried fruit
It is highly recommended to eat some dried fruit before training. This delicious snack has numerous health benefits. It is also a quick, healthy and satiating snack that provides plenty of energy before training.
5. A varied breakfast: here’s what to eat before running
If you have some time to spare, you might choose to have a more complete breakfast a couple of hours before training. In this case it is important to eat the most suitable foods.
A complete, balanced and recommended breakfast consists of: boiled egg, fresh fruit rich in vitamin C, skim milk and a small portion of dried fruit.
6. Low calorie cheese
Low-calorie cheese, especially white cheese, is great to eat before a run. Just eat two or three slices, alone or with wholemeal bread, for a more complete meal.
You can also accompany the low-calorie cheese with a slice of turkey breast. A quick, healthy and perfect meal to eat before any workout.
7. Smoothies
All smoothies, especially protein ones, bring various benefits to the body before physical activity. They are a quick and healthy solution; you can choose between natural smoothies or ready-made ones.
If you choose natural smoothies, add some skim milk with a very ripe banana. Protein shakes can be mixed with water or milk.
General nutrition advice before your run
These tips can be very helpful for any athlete or running enthusiast:
When to eat before running?
It is essential to eat at least an hour or a maximum of 30 minutes before starting your workout. If it is a more complete and heavier meal, the recommendation is extended to two hours earlier.
It is important to digest well before starting your workout, as your energy levels will depend on digestion.
Why it is important to eat before running
The myths that you have to run or play sports on an empty stomach have been widely debunked. Despite this, they are mostly defended by people trying to lose weight faster.
Eating before training is necessary so that the body has the necessary fuel and transforms it into energy. The secret lies in the chosen foods.
If you are undecided about what to eat before running, you should choose healthy and light foods that ensure a good energy supply. Sporting performance depends precisely on this aspect.
