Running offers a wide range of physical, mental, and emotional benefits, making it a popular form of exercise for many people. Using running as a main form of exercise is great for cardiovascular health, weight management, bone health, mental health, sleep, and brain health. So, what are the best foods to eat before running?
The best foods to eat before running are those that provide a balance of protein, carbohydrates, and a small amount of healthy fats. Not many people consider this, but the timing of your meal is important, eating 1-3 hours before a run is recommended.
Lean Protein
Lean protein is a source of protein that is low in saturated fat, meaning it is also low in calories. This type of protein is healthier for our bodies as it has a positive impact on our heart health. Some examples of lean protein are:
- White-fleshed fish
- Plain Greek Yoghurt
- Skinless white poultry
- Low-fat cottage cheese
- Tofu
- Lean Beef
- Egg Whites
Complex Carbohydrates
Complex carbohydrates pack in more nutrients than simple carbs. They’re high in fibre and digest more slowly, making them a more filling option. Fibre and starch are the two types of complex carbs. Fibre is important as it promotes bowel regularity and helps to control cholesterol. Carbs are your body’s primary source of energy for running, some examples of them are:
- Oats
- Whole grain bread or toast
- Brown Rice
- Quinoa
- Sweet Potatoes
Healthy Fats
Not all fat is bad, fat is a type of nutrient, just like protein and carbohydrates. Healthy fats play a huge role in helping you manage your moods, fight fatigue, and to control your weight. They are known as ‘good’ fats because they’re good for your heart, your cholesterol, and your overall health. Some examples of healthy fats are:
- Avocado
- Fatty fish
- Olive Oil
- Tofu
- Walnuts
- Soymilk
Hydration
Fuelling your body before a run is important, but so is hydration. Drink water leading up to your run. Dehydration can affect blood pressure, heart rate, and body temperature. That being said, try not to drink too much at once otherwise you might experience some discomfort during your run.
Summary
The best foods to eat before running are complex carbohydrates, protein and healthy fats. Also, be mindful of your portion size, you don’t want to eat so much that you feel uncomfortable. However, eating too little will cause you to lack the energy needed for your run. Experiment with different foods to figure out what works best for you, and for your runs.
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