What to eat before a run? 3 food groups that will give you energy without feeling heavy

What to eat before a run? 3 food groups that will give you energy without feeling heavy

Some of them can be eaten even a few minutes before the exercise.

nutritionist, gastroenterologist, Candidate of Medical Sciences, clinical pharmacologist, head of the company AlfaBiom

What can I eat before a run?

Before I tell you about what you can eat before training, let me remind you that it is mandatory to eat before the first exercise. Especially if you are a beginner. Running is very energy-consuming, and the body in the morning must take energy from somewhere. Therefore, it is important to eat 1.5-2 hours before running. Some products will suit this situation as best as possible.

It is believed that the basis of breakfast – carbohydrates, they give energy, provoking the release of glucose. But in the case of a sports meal, it is better to nourish the body with amino acids, electrolytes and fats, which form joints and ligaments and are responsible for the production of testosterone.

So what do experienced runners and their sports doctors recommend eating?

Foods with complex carbohydrates

Gluten-free porridge on water (buckwheat, sorghum or sago, amaranth, black rice), whole-grain bread, vegetables (not starchy and not sweet) are suitable.

In general, you should be guided by your preferences and your body’s reactions to this or that product. For example, leafy vegetables rich in fiber can cause discomfort in the intestines, as well as legumes. Therefore, you need to be careful with them not only on the eve of training.

What else is better not to eat before sports, read in the material at the link.

Nuts

Walnuts, almonds, hazelnuts, cedar – choose any. But you should eat up to three to five pieces, so that you do not get the very heaviness and at the same time to gain energy for the entire training.

Protein-rich foods

Boiled or poached eggs, protein omelets. Also boiled or steamed turkey. Lean fish is also suitable. What fish is better to eat for those who adhere to the right diet, read in the article at the link.

If you have a little time and need to eat quickly, choose something that is easily digested. In this case, tea with honey, banana or smoothie can “save”. The glucose from the fruit will quickly nourish your cells and trigger a burst of energy.