Pre-workout Meal & Snacking Guidelines
- Ideally, you should consume a large meal three to four hours before you run. This will give your body ample time to digest the protein and fats in the food. Eating too much may cause stomach cramping and sluggishness, while eating too little may cause a lack of energy to sustain your run throughout the course. Snacking before exercise can help keep your blood sugar up and prevent hunger pangs, although it is unlikely to give you much of an energy boost, according to MayoClinic.com.
Whole-grain Bagel, Peanut Butter and Banana
- A whole-grain bagel with peanut butter and banana is one snack option. The banana and bagel provide carbs while the peanut butter contains protein and healthy fats. The peanut butter also helps lower the glycemic index of the snack; this means the sugar in it gets slowly released into your bloodstream, which will help you maintain your blood sugar level and energy throughout your run. Keep the snack light by using half a bagel, half a banana and two teaspoons of natural peanut butter.
Greek Yogurt and Blueberries
- Greek yogurt is a creamy, tasty treat that packs a nutritional punch. When compared to regular yogurt, Greek yogurt has about twice the protein, less sodium and less sugar. The blueberries, which improve the flavor of the plain yogurt, contain carbs that helps replenish your glycogen stores. Use frozen berries or purchase locally produced fruits.
Fruit Smoothie
- A fruit smoothie is a snack that goes down in a few seconds. It’s got carbs, vitamins and other nutrients, plus it is highly digestible if you pick the right fruits. The natural sugar content provides a fast-energy release, which is best for sprints or a short-running course. Blend a mix of lower glycemic index fruits such as strawberries and cherries with higher glycemic index fruits such as banana and watermelon. Accompany the fruit smoothie with a handful of almonds for protein, if desired.
