You probably have one of these 3 dilemmas if you’re a runner.
- You wake up at 6:30 and you’re ready to start your workout schedule but you want to eat your breakfast because well, you haven’t eaten for more than 10 hours.
- You want to go for a run after work, but you’re starving. So you wonder, is it good to eat before you go for a run? Is it going to slow you down?
- You need a boost before working out but you’re not sure if it’s a good ideas to eat proteins before your workout and you’re not even sure what to eat.
If you have these dilemmas, we’re going to help you solve them!
We consulted with 3 nutrition experts and they all agreed that eating throughout the day is really important. In fact, getting so hungry and feeling like you could eat everything is not a good idea.
You need to have a smaller and well-balanced meals every 4 hours. You shouldn’t eat a huge meal before your workout but exercising on an empty stomach can be really dangerous.
“Having a snack before a high-intensity workout is definitely recommended if you haven’t had a meal or snack for a while. You need enough energy to get through the workout, and you risk getting injured or working below your peak abilities if you lack sufficient energy stores,” explains Mahri Relin, the founder of Body Conception.
If you exercise in the morning then you should definitely have a snack. If you workout in the afternoon, you should base your snack decision on how energetic you feel one hour before your workout.
If You’re Going to Snack, Choose Carbs and Proteins
What you eat is crucial! Carbs might have a bad rap but they can be a great fuel.
Read more: Facts About Carbohydrates That Make Them Good or Bad
“I’m a big fan of a snack that contains both carbs and protein for your muscle functions and immediate energy needs. I beg you to give carbohydrates another chance! They have wrongly been accused of causing ‘weight gain’ but are actually essential for any athlete! The American College of Sports Medicine recommends fueling with a mixture of a high carbohydrate food with a food moderate in protein and low in fat, while minimizing fiber to prevent stomach discomfort during exercise,” explains Nutritionist Lisa Hayim of The Well Necessities.
Some of the best pre-workout snacks include Greek yogurt with honey, a cup of oatmeal with ½ a cup of berries or 2 oz. of turkey with ½ a cup of fruits.
Read more: Pre Workout Meal Benefits and Recipes
Avoid Fat
Although healthy fats are good for you, eating fats before your workout is not a good idea.
“Fat takes a long time to digest, so it could cause you to feel nauseous as you are bouncing on the treadmill,” explains health coach Michelle Blum.
You Should Probably Have a Snack
If you exercise in the morning you should definitely have a snack. If you exercise later and if you’re feeling still fueled up from your lunch then there’s no need to snack.
It’s recommended to eat at least 30 minutes before working out and if you’re planning to have an intense training, don’t eat more than 200-300 calories.