Whether you're loving your longer runs for fun or are training for a marathon, it's important to fuel your body in order to kick some butt during your sweat session. While exercising on an empty stomach is a big mistake, fueling up the wrong way before a run can cause stomach cramps, dizziness, and headaches. Check out the chart below to learn some good choices for noshing before lacing up those sneaks.
|Time||Food Ideas||Foods to Avoid|
|2 hours before||300- to 400-calorie meal containing carbs, protein, and healthy fats:
||Tons of fibrous veggies:
High-fat foods that are hard to digest:
|1 hour before||150-calorie snack containing easily digestible carbs and a little protein:
|15 to 30 minutes before||Small serving of easily digestible carbs:
||Large serving of protein and carbs or high-saturated fat and high-fiber foods:
Hydrating is also essential, so drink about 15 to 20 ounces of water one to two hours before working out. Sip another eight ounces 15 minutes before.