To run on an empty stomach — not the best idea. It can cause nausea, stomach cramps and dizziness. When you are going for a run, it is important that the organism was provided with the necessary fuel for further exercise.
2 hours before workout you can eat:
- Pasta made from whole wheat with cheese and vegetables
- Oatmeal with fruits and nuts
- The peanut butter
- Greek yogurt with fruit, nuts and muesli
- Roll of pita with grilled fish, avocado and mango
- Fruit, yoghurt and green smoothies
- Veggie omelet with toast
These delicious snacks are rich in proteins, carbohydrates and healthy fats. Calorie portions should not exceed 300-400 calories.
Products to avoid:
- Broccoli, onion and beans in large quantities
- Soups based on cream, burgers, fries and ice cream
High amount of fiber will not benefit before the run.
An hour before the workout:
- The whole wheat toast with peanut butter
- Banana and small handful of cashews
- Crackers and hummus
- Small bowl of whole grain cereal
- Half a protein bar
- Cheese sticks and carrots
Products on this list contain easily digestible carbohydrates and a little protein. The caloric value of the portions shall not exceed 150 kcal.
Products to avoid:
- Spicy food
- Pears, apples, melons
15-20 minutes before workout:
Small serving of easily digestible carbs.
- Half banana
- Applesauce
- A few salty crackers
- A handful of raisins
Products to avoid:
- Pasta
- Bread and butter
- Fried foods
- Granola and energy bars
These snacks include a lot of protein, carbohydrates, saturated fat and fiber.
Hydration is also essential, so drink about 500ml of water for one to two hours before training. Then drink another 225 ml for 15 minutes before Jogging.
SEE ALSO
- How to run to lose weight: TOP 5 rules of effective Jogging
