Some runners set the criteria of not eating before the race or simple road race, but some runners need to prepare some supplies in their pre race preparations
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The primary energy source of the human body is simple carbon water, such as banana, oatmeal, bagel or honey meal bag, because it can be quickly converted into energy
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However, if you know that your body needs some energy (for example, you feel hungry before you stretch), the following choices will ensure that you get enough energy and don’t feel uncomfortable in your stomach
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or before running at 4 p.m., but skip the snacks before exercise at 4 p.m., or change the snack time at 3 p.m
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to 1 hour before exercise, and then use dinner as a supplement after exercise
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Whether you give yourself a few hours or only one hour to digest, what matters is the consumption of carbohydrates, she said
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5K or 10K), your breakfast should be similar to that before interval training, because the training intensity is high and the duration is short
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The type of food supplement is different according to different times
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You can try to eat a small bowl of oatmeal with a few bananas on it
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Because of this, Kasparek said that the human body will need to run carbohydrates in advance, so he pointed out that some people like to supplement protein snacks before such training
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Whether you choose to supplement before or after training, and no matter how far you run, these food supplements can improve your performance, maintain your best state, and make your stomach comfortable# What should I add before long-distance running? Long distance running is usually defined as more than 60 minutes or more, and once you start half horse or full horse training, most of the running time is at least 60 minutes
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The following are suggestions broken down according to the type of training
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Such a problem will exist until they find the right food
For longer distances, such as a half horse or a full horse, your breakfast and the time you eat breakfast should be similar to the meals and time you eat during long-distance training
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It is recommended to try fruit with high protein milkshake and shellfish with high protein content (such as egg or peanut butter), Or grain and milk
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Therefore, Lizzie Kasparek recommends eating 2 to 4 hours before the game
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The best arrangement is to arrange simple running before and after your dinner or snack time
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You can eat toast with eggs, high protein milkshake, oatmeal with milk after morning running, or salmon with rice or fried vegetables after afternoon or evening running# What should I eat before the game? Susan Paul, a coach and sports physiologist, said: “if you have proper training, you should try to eat a meal before a long run.” you should not try anything new in the morning before the game
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Your body has stored enough sugar to support you to complete this type of running training
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Lizzie Kasparek, a sports nutritionist at Sanford Institute of sports science, said: “breakfast before long-distance running is a good rehearsal before the game.” long-distance running requires more energy than sprinting, that is, your pre game meals or snacks need to be larger and take longer to digest
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Before you start running, your body usually needs some energy to start your training, and it also needs energy to help you recover after running
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Kasparek also suggests taking some snacks with you, because there may be a few hours before breakfast and the game
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In other words, if you know you’re not running well or you can’t train safely without food, add something small, such as half a banana or a tablespoon of peanut butter
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For example, after your morning run, use breakfast as a repair meal, which should contain carbohydrates and 15 to 25 grams of protein
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As Paul and Kasparek point out, give yourself some time to digest before preparing for a run
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And you don’t want to feel hungry when you start running
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After training, you should eat something to supplement the energy stored in your body and help you recover quickly
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If you are running in the afternoon, Kasparek suggests that you do not need to eat snacks at 3 p.m
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Therefore, when preparing pre match supplies or snacks, the following common principles can be referred to# Should I eat before or after training? If you do moderate intensity training (and not interval training) and exercise for less than 60 minutes, you don’t have to eat
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Yes, we know that it may mean that people who run in the morning must get up early and eat something to replenish energy, but after an hour of energetic training, you will be grateful to yourself! In addition, you can get up early, eat something, and then go back to bed until you are ready to run
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You can try Greek yogurt with blueberries or bananas, some peanut butter, or a small amount of oatmeal and honey
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If you train longer or more intensively, you can and should supplement with a small amount of food
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People with sensitive intestines and stomach can half a bagel with peanut butter, or eat a portion of white rice# What do you eat before sprinting or interval training? Speed training usually takes no more than an hour, but the intensity of exercise is higher than slow and long training
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Also remember that simplicity means ease, and if you need to, you can finish this run at a pace that keeps talking to your friends
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30 minutes to 1 hour after training is the key supplement time
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In fact, there will be different food suggestions for different types of training
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You can make different dietary adjustments according to different times and different forms of exercise, so as to maintain your running level at its best, and at the same time, you can make your intestines and stomach not feel uncomfortable or hungry
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For shorter distances (e.g
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“You have to provide your body with some carbohydrates that can be quickly broken down and used to make your body have energy to use immediately,” she said
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People with gastrointestinal sensitivity can try to supplement half a banana# What should I eat before a simple run? Kasparek said, “most people don’t need to prepare snacks before simple running, even those simple running for more than 60 minutes.” if you want to run for 30 to 40 minutes, and you didn’t eat a few hours ago, or you were fasting the night before that morning, you won’t starve even if you didn’t eat before running
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The problem of what to eat before and after training puzzles almost every runner
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You can try eating a bagel and peanut butter 30 minutes before running
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Because everyone has different acceptance of food, there is no unique standard for the menu supplemented before the race
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Source: runner’s sword –
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The recommended supplement composition is that the carbohydrate ratio and protein ratio are 3:1
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