Snacks to Eat Before Running
Whether you are participating in a competition or running just as a workout, you can have an impact on how you feel during the run if you choose the right snacks. You can keep your hunger in control and maintain your energy level if you have a pre-run snack. The intensity and duration of your run should be used to decide how much should be eaten and the timing of the snack too. Outlined below are some of the guidelines that people should follow in regard to nutrition before going for a run:
Pre-Workout Snack and Meal Guidelines
Ideally, three to four hours before going for a run, people should have a large meal. This will provide the body with enough time to digest the fats and protein in the food. Sluggishness and stomach cramping occurs if people eat excessively whereas having too little leads to a lack of energy for sustaining the run throughout the course. Hunger pangs can be prevented and blood sugar level can be maintained if people have a snack before running although it will not give a lot of energy boost.
Banana, Peanut Butter and Whole-grain Bagel
One snack option available to individuals is to eat a banana with a whole-grain bagel and peanut butter. Healthy fats and protein can be found in peanut butter while carbs are provided by the bagel and banana. The glycemic index of this snack is also reduced by the peanut butter. This means that the speed of sugar released into the bloodstream is slow, which aids people in maintaining their energy and blood sugar level throughout the run. The snack can be kept light by using two teaspoons of peanut butter, half a banana and half a bagel.
Blueberries and Greek Yogurt
A delicious treat that is also nutritious is the creamy Greek yogurt. As opposed to regular yogurt, there is less sugar and sodium, but twice the protein. The plain yogurt’s flavor can be improved with the blueberries, which comprise of carbs that can provide the body with plenty of glycogen. Locally produced blueberries or even frozen berries can also be used.
Another simple snack that goes down in a few seconds is a fruit smoothie. It can be digested easily, as long as the right fruits are chosen by people. Apart from that, it contains plenty of vitamins, carbs and other nutrients. A fast energy release is provided by the natural sugar content in the smoothie and this can be for people when they are thinking of going on a short-running course or sprint. Take some fruits that have a low glycemic index such as cherries and strawberries and blend them with fruits that have a high glycemic index such as watermelon and banana. Drink this smoothie before your run. If you want, you can also eat a couple of almonds that can provide you with protein.
Any of these snacks can be eaten by people when they are planning on going on a run.