Running is one of the powerful cardio exercises, helping to train endurance, improve cardiovascular health and burn calories effectively.
However, many people often experience fatigue and half-heart failure due to poor appetite before running, according to hindustantimes.
According to sports nutritionist Carolina Villalta (Dubai), food choices depend largely on the time you have left before starting running.
Long eating hours allow for more filling, says nutritionist Carolina. If you have less time, choose foods that are easy to digest and rich in fast carbohydrates to avoid heavy belly.
Here are some suggestions from Ms. Carolina:
About 2 hours before running
You can eat a full meal of protein, healthy fats, and low in carbohydrates. Suitable dishes include: egg rice, oatmeal with fruit and nut butter, or grilled noodles with butter and ham. This is enough time for the body to digest and be ready to provide energy when running.
About 45-60 minutes before running
Avoid heavy meals, instead eat light, easily digestible carbohydrates. For example: grilled banh mi with banana and cinnamon, banh mi with honey or jam, or a small bowl of fruit. This helps you get enough energy without causing bloating.
About 30 minutes before running
At this time, the body needs to take in glycogen and water quickly. Some good choices are 2-3 dates with 200 ml of water, watermelon, a small glass of smoothie (banana + berries + oat milk), or Chewed gel/carbohydrates.
Less than 15 minutes before running
This is no longer enough time to digest solid foods. Carolina recommends choosing quick energy sources such as electrolyte drinks or a spoonful of honey mixed in water.
According to experts, eating the right foods at the right times not only helps avoid fatigue but also optimizes running performance.
It is important to listen to your body, experiment and adjust to find the most suitable regimen for yourself.
