What to eat before running: the most suitable foods to eat before a run to lose weight
What to eat before running? Our body, in order to train, needs to be nourished, to have energy that - just like a car with petrol - help it fuel.
Some foods are more suitable than others before running and sports in general. Our body will always tend to burn carbohydrates first, immediately available energy reserves. If it does not find any, it begins to burn fat reserves. It will therefore be essential. , before running, consume foods that are quickly assimilated and ready to provide energy.
However, it is not recommended to go for a run on an empty stomach: in these cases the body would start to burn not the accumulated fats, but the proteins of the muscles, thus directly attacking the so-called lean mass.
Let's find out what to eat before our run, to have a toned body, speed up metabolism and lose weight faster. Do not forget, however, before going for a run, to always do some stretching:
What to eat before running?
As already mentioned, our body needs energy to fuel, which is why running on an empty stomach is banned. You should eat something about an hour before, a little more a little less, before going for a run. Of course, not a complete and abundant meal, but a right portion of carbohydrates and proteins. Carbohydrates, in particular, are assimilated faster.
By consuming a meal based on proteins and carbohydrates, the glycemic index remains constant and there is no risk of having dangerous drops in energy. insulin which leads to the formation of excess layers of fat. The consumption of saturated fats should also be avoided.
Among the foods recommended for a snack before the run we can choose a banana (rich in potassium), crackers (preferably wholemeal) with turkey breast or bresaola, cereals, a slice of toast (not buttered!), A pasta or rice with a light dressing.
What to eat before the race according to the time
Pre-workout food choices vary a lot based on the time you decide to go for a run.
If you are used to running in the morning as soon as you wake up, you certainly will not have the time to consume and assimilate a real breakfast that would put in place too long digestive processes. The best solution is then to simply drink something: a fruit juice, some tea, a juice, making the most of some supplement. The actual breakfast will be postponed to the end of the ride.
If you go for a run in the late morning, however, allow at least two hours to pass after breakfast, enriching it with a few more carbohydrates or proteins. If, on the other hand, more time has passed, you can treat yourself to a snack: a fruit or dried fruit is recommended.
If you prefer to go for a run in the afternoon, between lunch and dinner, make sure you have eaten a meal that is not too heavy and that includes low glycemic index carbohydrates, from a light pasta to a "spelled salad, or a second course of white meat. or grilled fish. Cheeses as well as fatty condiments that weigh down are forbidden. If more than four hours pass between lunch and the time of the race, it is better to have a light snack also in the afternoon: excellent low-fat yogurt with cereals.
What to eat before going for a run according to the type of training
There are other factors to consider besides the training time and the first of all is the type of training. If yours is a light, short and not too demanding jog, you will not need large supplies of glycogen, which are necessary instead for a more demanding training: in this case it will be better to consume more carbohydrates not in the meal immediately before the run, but during the first ones, so that the glycogen has time to resynthesize.
Generally speaking, the more times a week you go for a run and the more kilometers you drive, the more your energy needs increase and your meals will have to have a higher carbohydrate and protein content.
Before going for a run: besides eating, what should you drink?
Water, water and more water throughout the day. Half an hour before going for a run, however, avoid drinking it as it could make you nauseous or vomit during training. Try to arrive at the time of the race already sufficiently hydrated and without thirst.
Supplements are not essential: if you can get the right amounts of nutrients during meals, you will not need them.
Finally, if you are aiming for fast weight loss, include these foods that accelerate metabolism in your meals:
