Low fibre nutrition
Foods high in fibre can cause a problem while running, so reduce fibres only during the race. Before setting out for running, you can think of eating a cup of pineapple, a handful of cherries, or a few broccoli florets, grapefruits, grapes, olives or tomatoes. A small portion of baked sweet potato or normal potato would also help you.
Carbohydrates- whole or refined
Remember, you need carbohydrates to boost your energy levels and to perform well consistently while running. Nutritionists and trainers say that, 20 to 40 grams of carbs is sufficient for a pre run diet. Therefore you can eat one-half cup of dry oats or 2 slices of whole wheat bread toast, spread with peanut butter. Another option for your pre- run menu is- half cup of yogurt blended in 2 tablespoons of granola and 1 teaspoon honey.
However, if you have a problem with digestion, then you can opt for refined carbs as they are easy on your stomach, despite being comparatively low in nutrition. It could be small piece of bagel, a French muffin or half cup of pasta. Keep your stomach light so that you can run as long as you want.
Importance of hydration – Sip water and sports drinks
You would be sweating profusely while running and so it is utmost necessary to restore hydration and electrolyte balance in your body. However, do not commit the mistake of drinking gallons of water before running; instead keep sipping little amounts of water before and throughout the run time. You can also have sports drinks in the same way as they are balanced with electrolytes.
Include some omega fats
You can include some almonds, cashews, walnuts, etc. in your pre run menu. A small portion of baked or grilled tuna and salmon would also help. This way you can keep off hunger pangs while running without stuffing your stomach.
Pre run dairy products to choose from
The lactose in milk can create a major problem for some leading to vomiting and stomach cramps. So do not fill yourself with milk or smoothies before running. Instead you can opt for lighter varieties like cultured milk and soy milk. Also avoid fat loaded dairy products like ghee, butter and cheese before running.
Exclude heavy foods from your pre run diet
A small sandwich is okay, but no burgers, fries and pizzas before running. Foods high in saturated fats would make you sloth, stripping you off from energy and stamina. Therefore, say a big NO to such foods. It also includes rice, gravies, curries, red meat or anything that settles in your stomach heavily. Always eat a small portion of nutritious food to set your feet on fire.
Written by: healthplus24.com team
Date last updated: June 16, 2014