A prerun breakfast is important to provide you with sufficient blood sugar levels and proper nutrients to fuel your body.
Eat a small meal 1-2 hours prior to run containing primarily easily digestible carbohydrates with some protein and fat. Our bodies need complex carbs(whole grains, fruits and veggies) for quick and long lasting energy. Your muscles will have plenty of stored carbs for fuel.
When you start running, the blood flow is converted from your stomach to your muscles. If there is still food to be digested, that’s when cramping happens.
Avoid foods high in fiber to decrease chance of digestion issues leading to cramping: high fiber cruciferous veggies(broccoli, cauliflower, brussel sprouts, kale), legumes, spicy foods, sugary foods.
Some good choices pre -run are:
1)oatmeal with almonds
2)Greek yogurt with berries
3)bananas or Ezekiel toast with nut butters
4)whole grain toast with a little avocado and turkey
5)cooked quinoa with almond milk and cinnamon
6)a sweet potato and egg
7)whole grain pasta or brown rice with turkey, chicken or grilled fish like salmon(anti-inflammatory fish)
If running a long race, prepare the night before with some carb loading. Fill half your plate with whole grains , a quarter with veggies and the rest lean protein. The goal is to shift the balance of calories consumed, and not consume more. Hydration is a must! Learn what works for your body!
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