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What is there to eat before a run?



Most of us have no problem thinking about what we will eat after a run. In fact, it's pretty much the only thing we think about during the last half hour of a run, when the idea of ​​full English or 16-inch pizza is the main factor in ending negative splits.

Similarly, planning what to eat during a run is a thing many runners will spend a lot of time on. Gels, energy bars, sports drinks, electrolyte tabs – all of these are commonly found in the bags, backpacks and belts of serious runners who plan to bring each of them to the minute or mile of their run. [19659002] However, when it comes to what to eat before the run, it is common for people to blab more, grab their trainers and leave home at lunchtime, right after work or immediately after work, when they leave Little to think about when or what they last ate This setting can not only cause problems with gastrointestinal, as well as being stuck during a run, but also make the most of your workout.

As the sports scientist Professor Greg Whyte explains, to maximize the benefit of any desired workout, you need the right fuel in your body.

"If you want to be a better runner, you need to tailor your diet to the goals you have for each session. So if you want to burn fat, you may be starving. However, if you are looking for a high quality, high quality session, make sure your glycogen stores are filled up [with carbohydrates].

To help you get the right nutrition before you start, keep in mind the following: What to eat and when to do one of the most common types of running exercises.

The High Intensity Run

When You Set Off In a hard interval session or meeting the track, you will burn a lot of carbohydrates to make sure your glycogen stores are full.

"High-intensity sessions can cause very severe stomach aches," says Whyte. "That essentially means that you can feel pretty bad. To reduce the illness, you want to eat less before these sessions than in the longer term, and you probably also want to leave a longer gap between eating and starting the session. "

What can you do? Every now and then varies greatly from person to person, so experiment until you get it right, but as a rough guideline, you should take carbohydrates about two to three hours before training to recharge your batteries. Add complex carbohydrates, such as rice, pasta or potatoes, to your meal for slow energy release. You might want a carbohydrate-rich snack such as a cereal bar or sports product about 30 minutes before a session to give you an extra boost.

If you train first thing in the morning, you probably have won. & # 39; Since you do not have time to eat a full meal, Whyte recommends a fix. "Before the first sessions, you usually had a 1

2-hour fast, which can affect the quality of your energy and the quality of your workout. Opt for a strong glycemic snack, eg. As a sports product or cereal bar, so that the fuel your body is well available. Personally, I'm looking for something like a 9Bar that contains both simple and complex carbohydrates so you can instantly release energy to keep you going. "Whyte is a 9Bar ambassador.

The Tempo or Race Pace Run

If you work hard for up to an hour, you work above the anaerobic threshold, which means you use a lot of glycogen so you need to replenish carbs.

The run requires a very similar approach to a high-intensity interval, "says Whyte. "Eat a meal of complex carbohydrates about two to three hours before. A carbohydrate-rich snack like a cereal bar or a sports product about 30 minutes before is also a good idea, especially if you've been busy all day with your work because your glycogen levels may be very depleted. "

As with all others. However, if the goal is to burn fat and not run stronger, you may want to work out without overeating. "The caveat for fast runs," says Whyte, "is that running in a low-glycogen environment lowers the quality of your run."

The long, slow run

When you train For a marathon or half marathon, your weekly schedule probably includes a longer, slower run of more than an hour, working mainly in the aerobic zone. These longer, slower efforts – sometimes called recovery runs – burn both carbohydrates and fat.

"Your body uses not only carbohydrates to sustain energy in these runs," says Whyte. A balanced meal includes chicken, rice, and vegetables, and you'll find that your stomach is a bit more bearable than a high-intensity session.

When you go out first thing in the morning Do not worry beforehand and do not be afraid – this does not affect the quality of your session. Make sure you get a rich, healthy meal the night before and eat calories during the run. "For all runs that run for more than an hour, you should still refuel," says Whyte. "Most people choose gels and sports drinks for comfort, though I prefer to eat real food. If you have not yet eaten a pre-run, make sure you do not wait until you are exhausted and your energy is depleted. The key here is little early and often.

Race Day

This is the run in which you really want to do properly.Those who do shorter runs need to prepare for the all-out high -intensity efforts, while marathon runners want to make sure they've tanked for a longer stint.

"The thing with eating before an event is that you are often limited by the logistics of the race," says Whyte. "You may need to go out of the run Have breakfast much longer than you would normally do because you need to go to the start and drop your bag, so I recommend that you plan your food intake first so you do not panic.

"Your breakfast can last three hours or more before the run, so aim for a meal with complex carbohydrates to release the energy more slowly and give your stomach enough time to defecate, especially problems caused by the Nerves can be amplified Something like porridge, toast and fruit juice would be a good choice. Take a carbohydrate-rich snack, which is about 30 minutes before the race as a security blanket – both physiological and psychological – to ensure that your energy storage are replenished. "

And you've probably heard it before Bears repeat: Raceday is not the time to experiment. Your friend may swear for an extra kick on caffeine, but it could be all sorts of problems with Portaloo. Make sure everything you eat or drink before or during the race is something you have tried during training and your stomach likes to digest it. After all, a dizzying workout in training is just a bad run. A wavering turmoil on race day could ruin months of hard work and mean saying PB to PB Sayonara.


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