POPSUGAR Fitness

What to Eat (and Not Eat) Before Your Run

Jul 10 2014 - 2:01pm

Whether you're loving your longer runs for fun or are training for a marathon [1], 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 [2], 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.

2 Hours Before

What to eat: 300- to 400-calorie meal containing carbs, protein, and healthy fats:

What to avoid: Fibrous veggies and high-fat foods that are hard to digest:

1 Hour Before

What to eat: 150-calorie snack containing easily digestible carbs and a little protein:

What to avoid: Gas-producing fruits:

15 to 30 Minutes Before

What to eat: Small serving of easily digestible carbs:

What to avoid: 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.


Source URL
http://www.fitsugar.com/What-Eat-Before-Run-24108225