Pre-running nutrition : know what to eat before running to maximise performance !

Preparation is the way for runners to put up their calibre. So properly fuelling up yourself can help you to minimise fatigue and speed up your recovery after a intense running session. But on the other hand, fuelling up with the wrong foods or not at all before running can cause stomach cramps.

So here we are presenting the most valuable foods that you can have before running. They all are scientifically proven and gone through several human trials and studies.

• Pre-running meal.

It’s quite necessary and crucial to fuel up three to four hours before your running session. Especially if you are distance runner or a explode runner. Most of the times people who just jog for their health benefits do not require much attention on meals.

For your information, distance running includes events such as 10 kilometres or 21 km, half marathon and more then that.

There are two main purposes for having a good pre running meal. The first one is to keep you away from feeling hungry during run. The second one is to maintain optimal levels of blood sugar for your exercising muscles.

So it is advised that that meal should be high in carbohydrates, moderate in protein and low in fat level. An edition to this make sure to drink 600 ml of water to ensure that you are adequately hydrated.

1. You can have 5 egg whites with one whole egg.

2. 300 grams of low fat cottage cheese will also work.

3. A medium sized baked potato with some sour cream and 85 grams of chicken is also good option.

4. The most easy is to have a cooked pasta with some marinara sauce.

• Pre-running snack or just before run small meal.

A pre run snack is usually consumed 30 to 60 minutes prior running session. It helps in providing your body with quick fuel. Although it is advisable to have a pre run snack if you intend to have a running session of more than 60 minutes.

This pre run meal will support the same purpose that a pre workout meal supports before resistance training. It will help in controlling hunger and ensuring optimal blood sugar levels. Most of the times a pre run snack consists primarily of carbohydrates that can easily be digested.

Presenting some sample pre run snacks.

1. You can have a piece of fruit such as banana or apple.

2. Opt for an energy sports bar.

3. May have a slice of bread with some peanut butter.

4. Not more than half cup of dry cereals.

In addition to your pre run snack, just have small amounts, approximately 159 ml of water.

So these were the advises for your pre running meal. The meals you would take between five to six hours before your running session will only provide you the fuel. Moreover, you can also take help of your coach or any professional expert for detailed planning.

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