The great marathon is round the corner. Further, the half marathon is about to hit your city. You’re all set and prepared to participate in the competition, not only to compete, but to keep yourself fit and on the toes. But there’s just one question that has been haunting you every now and then — what to eat before running? While most marathoners and athletes manage to run without any right diet, others definitely complain of cramps after that great run or even during the race. So, how to solve this confusing mystery? Simple. Follow a planned diet and consume the right food at the right time. Once this is done, you would be sure to run the marathon easily. Since most running takes place in the morning, it’s important to have a full healthy meal the previous night. To know more about the meals and snacks to pop in before running, browse through the lines below.
Diet Before Running
Follow A High-Carb Diet
For a vigorous run, carbohydrates are highly essential for providing the maximum energy, apart from fats and proteins. Though our body stores a significant amount of carbohydrates, it demands more energy for running. Thus, to exceed the amount already stored, you have to supply your body with more carbohydrates. Hence, your diet should ideally comprise of 60% carbohydrates, 20-30% proteins, and 10-20% fats. Include high-carb foods like breads, pasta, noodles, cereals, rice, couscous, and fruits and vegetables in your diet days before you are preparing for the run. Further, do not miss on digging into large portions of complex carbohydrates, such as spaghetti, pasta, brown rice, potatoes, grainery bread, bran, corn, and peas. On the day of the run, consume your last solid meal at least two hours before the race to avoid cramping or nausea.
Have Plenty Proteins
Most runners believe that proteins help in improving performance and hence, they ultimately end up gorging on copious amounts of protein-rich foods. Though proteins are essential for rebuilding broken or damaged muscles, including too much protein can affect your workout negatively since they take longer time to digest compared to carbohydrates. However, for those who cannot go without proteins, consider low or non-fat dairy products, lean meats and legumes, such as beans and lentils.
Drink Lots Of Water
Keeping yourself dehydrated during the run can adversely affect your health, resulting in nausea and cramps. Thus, make sure that you do not run on an empty stomach and keep yourself hydrated. Even during your race, if you’re given an option to choose from food and fluids, always go for fluids. You can opt for fruits if they are on the menu.
Decent Fatty Foods
Fats serve as a great source of energy once the carbohydrate stores have been burnt out. But they have only one drawback. They do not digest easily and hence, can impair performance. Nonetheless, you can consume a decent amount of fatty foods, such as flax oil, salmon and olive oil. But as you gear up for the race, keep your fat consumption minimal, something like a peanut butter spread on toast or a small cup of yogurt.
To sum up, eat good and nutritious pre-run meals as you prepare yourself for the great run. With the above listed ideas, what to eat before running would no more be a mystery. Enjoy gorging and healthy running!