Many people often experience abdominal pain, fatigue or dizziness in between. The reason is not necessarily due to poor physical condition but due to eating the wrong dishes and the wrong time. The meal before running is much more important than you think. It not only helps you stay energetic but also helps avoid uncomfortable symptoms when running.
What should you eat before running to get energy without having a heavy belly?
Nutritionist Lauren Panoff, MPH, RD, currently working in Colorado (USA), shared with verywellhealth: "Before running, you should choose foods that are easy to digest, have starch to create energy, and a little protein or good fat to keep blood sugar stable".
Some easy-to-prepare and suitable snacks before running:
Oatmeal with fruits such as blueberries, mulberries or bananas
Whole wheat bread with peanut butter or boiled eggs
Half a banana and half a granola bar
Greek yogurt with less honey and nuts
A few dried nuts or dried fruits such as dates, dried grapes
These dishes help you have enough running power without bloating, indigestion or flatulence in the middle of the road.
There are some delicious but quality foods before running:
Fried fried foods, ice cream fever due to high oil, indigestion
High-fiber vegetables such as mustard and beans can easily cause bloating
Spicy foods, can make you feel heartbroken and nauseous
Candy, soft drinks, cause sudden spikes and drops in blood sugar
Milk, especially if you have lactose allergy
How long before should you eat it?
If you eat a main meal (starch, noodles, fried balls with fish meat): you should eat 1-3 hours in advance.
If you only eat snacks (fruit, yogurt, nuts): you can eat 30-60 minutes in advance.
If you run long (1 hour or more), bring small foods such as energy gel, dried banana or mineral salt water to supplement in moderation
Each person has a different reaction to food. Some people eat bananas and feel healthy, while others have bloating. Therefore, according to expert expert expert Lauren Panoff, you should try a few different types of food, see what is best for your body and then remember it. That helps you have a reasonable eating plan before running, thereby running faster and more comfortable.
